Best known for its role as the primary component of healthy bones and teeth, calcium is also important to many of the body's vital functions. You can increase calcium levels by eating calcium-rich foods like dairy or by taking calcium supplements. However, some types of calcium can be difficult to absorb. Choosing the right supplements and taking them the right way can help.
Calcium
Calcium is the main structural element of bones and teeth, but it is also present in blood and tissue, where it plays an important role in nerve transmission and stabilizes the activity proteins, enzymes and hormones. The parathyroid gland regulates the way the body processes calcium in order to keep blood calcium levels steady. If calcium blood levels drop, the parathyroid triggers the skeleton to release calcium into the blood, weakening the bones. Calcium deficiency can lead to osteoporosis, high blood pressure and other problems. It is most common in people who drink a lot of caffeine or alcohol, have problems with intestinal absorption like Crohn's disease or take corticosteroids. It is also frequently a problem for postmenopausal women.
Vitamin D
Vitamin D is the most important supplement you can take for calcium absorption. When blood calcium levels drop, the parathyroid activates a vitamin D enzyme called 1.25-dihydroxyvitamin D to increase absorption of calcium in the kidneys and intestines. This enzyme is also an important immune system regulator. Vitamin D is available in supplement form, through exposure to sunlight, and in foods like fatty fish, fish liver oils, foods that have been fortified with vitamin D. It is also included in many calcium supplements.
Absorption of Calcium Supplements
There are many types of calcium supplements on the market. The most common and popular are calcium citrate and calcium carbonate, which differ in the way they are absorbed. Calcium citrate is more easily digested, although it contains less of the elemental calcium that the body actually absorbs. Calcium carbonate contains more elemental calcium but is harder for the stomach to break down. Drink a glass of orange juice with it to stimulate stomach acid production and digestion. Take your calcium supplements in small doses throughout the day, since 500 mg is thought to be the most the body can absorb at one time.
Problems and Dosage
Some nutrients and supplements can impede calcium absorption. High levels of sodium and protein intake can cause the body to excrete calcium in the urine, rather than absorbing it. Phosphorus is sometimes recommended to combat this, but since phosphorous itself causes calcium to be excreted in the feces, it is not a good solution. Caffeine may also interfere with calcium absorption, but only a little. The Recommended Daily Allowance of calcium for healthy adults is 1,000 mg a day between dietary sources and supplements. Add 400 IU of vitamin D for maximum absorption.
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