While calcium deficiency is a concern to some, too much calcium in the blood can be problematic for others. One possible cause of this condition known as hypercalcemia, though not a particularly common one, is too much calcium from diet or supplements. The condition has several complication, such as constipation and poor iron and zinc absorption, notes the Office of Dietary Supplements in the National Institutes of Health. In general, adults should get 1,000 mg of calcium per day, and not exceed 2,500 mg a day. If your doctor advises cutting your calcium intake, you can take several steps to do so.
Step 1
Talk to your doctor if you take a calcium supplement, especially if it wasn't prescribed. Ask about reducing the dosage or discontinuing use. Also ask about any vitamin D supplement you take, as vitamin D greatly boosts calcium absorption.
Step 2
Eat only one or two servings of dairy products each day as part of your balanced diet, advises the Harvard School of Public Health.
Step 3
Substitute natural soy milk for dairy milk, as it contains far less calcium. Use soy-based substitutes for cheese and other dairy products, as well. Many soy products are fortified with calcium, though, so make sure you purchase nonfortified products. Soy products provide protein like dairy products, but without the high calcium levels.
Step 4
Purchase products that aren't fortified with calcium. Pay attention when you buy orange and other fruit juices, breakfast cereals, bread, soy products and rice milk, as these are often fortified with calcium.
Step 5
Limit the leafy dark green vegetables you eat, as they are a significant plant-based source of calcium. Common ones include spinach, kale, mustard greens, bok choy, collard greens, turnip greens and Swiss chard. Eat plenty of other vegetables, as well as fruit, in a variety of colors to ensure you're still getting enough vitamins and other nutrients.
Step 6
Make skinless poultry and legumes, instead of seafood, your primary sources of lean protein. Many fish and shellfish are rich in calcium. Like seafood, legumes and skinless poultry are low in saturated fat and relatively low in calories as compared to red meats. Replace the unsaturated fats in seafood with vegetable and nut oils, walnuts and other nuts. Note that some nuts -- such as almonds, hazelnuts and Brazil nuts -- also are relatively high in calcium.
Step 7
Track your calcium intake to ensure you're still getting enough. While 1,000 mg is the recommended daily intake for healthy adults, your doctor may advise you to get less. Still, everyone requires dietary calcium.
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