Without the mineral calcium, your heart, muscles and nerves will not function as they should. Calcium not used by your heart, muscles and nerves is stored in your bones and teeth. If your blood level falls too low, your body "steals" calcium from your bones, which leads to loss of bone density. How you take calcium is important to how well it is absorbed. In addition, consuming calcium alone isn't enough; other nutrients are needed to facilitate calcium absorption.
Calcium Recommendations
From ages 1 through 3, children need 500 mg of calcium daily, ages 4 through 8 need 800 mg and ages 9 through 18 need 1,300 mg. Adults ages 19 through 49 need 1,000 mg daily, while ages 50 and over need 1,200 mg of calcium. Pregnant or lactating teens under 18 need 1,300 mg per day. Calcium, whether from food or supplements, is best absorbed in amounts of 500 to 600 mg at a time, so split your intake over the day.
Vitamin D
Vitamin D is vital to calcium absorption. Infants need 400 IU of vitamin D daily. From ages 1 to 70, people need 600 IU; after age 70, that requirement increases to 800 IU. The sun is your best source, as your skin synthesizes vitamin D from sunlight. Good food sources are few. Among them are fatty fish, such as salmon and mackerel and cod liver oil. Some foods, such as dairy products and orange juice, are fortified with vitamin D. If you cannot get at least 5 to 30 minutes of sunlight during midday hours at least twice a week in spring, summer and fall on skin unprotected by sunscreen or cannot get enough vitamin D from your diet, you may need supplements to ensure your body can absorb the calcium it requires.
Other Nutrients
Other nutrients besides vitamin D help your body absorb and process calcium. Boron enhances calcium absorption. Good sources of boron include avocados, nuts, peanut butter and prune juice. Magnesium, needed to help process calcium, is present in green leafy vegetables, nuts, seeds, whole grains and chocolate. Many other nutrients are needed for formation of the bone matrix in which calcium is deposited, among them protein, vitamins C and K, copper, iron, manganese and zinc.
Foods That Inhibit Calcium Absorption
Substances in some foods interfere with calcium absorption. When a substance called oxalate is present in the same food as calcium, the oxalate inhibits calcium absorption. Spinach is an example of such a food. However, an oxalate-containing food will not interfere with calcium absorption from other foods eaten at the same time. Caffeine, sodium and fiber can also interfere with calcium absorption, but you can offset the effect by getting enough calcium in your diet. Phosphorus, present in soft drinks, is a mineral necessary for the formation of healthy bones, but too much interferes with calcium absorption. Its negative effect on calcium absorption is one of many reasons to limit soft drink consumption.
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