HOW TO GET ENOUGH CALCIUM
It would seem that the question posed as the heading of this article, "How To Get
Enough Calcium," has a simple answer - however, such is not the case. Calcium
metabolism is an involved subject, and even today, when many advances have been made in
this area, we do not possess all of the answers. However, enough is known to provide us
with basic guidelines.
With osteoporosis a major health problem (for men as well as women) the proper intake and
assimilation of Calcium is a critically important topic.
1) INTAKE AND ASSIMILATION: The very first aspect of calcium metabolism is the amount
taken into the system. This is often limited due to special diets which avoid the use of
dairy products and vegetable sources of calcium. Even those who take calcium in
nutritional supplements may have difficulty in assimilating this element if the sources
provided are not of an easily digestible type. It is possible that some people who are
taking the popular "Oyster Shell Calcium" are not deriving full benefit from
this substance. One must remember that the shell of an oyster remains in the ocean for a
great length of time without dissolving - indeed the shell is nature's way of protecting
the oyster dissolving in the sea. Some individuals who experience difficulty digesting
this form of calcium do very well with other forms.
An important fact is that all minerals must be taken along with their "base".
One cannot have pure metallic "Calcium" or "Magnesium" etc., but only
compounds of these elements.
Many individuals still do not understand the critical distinction between Elemental
Calcium and the amount of Calcium Compound being ingested. To cite a simple example,
Calcium Glucon (a generally fine source of the mineral) usually is available as Calcium
Gluconate 500 mg. tablets. An ill-informed consumer might believe that two tablets a day
of this compound would provide the generally indicated 1000 mg. (one gram) of Calcium.
This is not so however, as Calcium Gluconate contains only 47 mg. of Calcium per tablet.
The rest is the "Gluconate" agent. Thus, one must always check for Elemental
Calcium in a product.
2) CO-FACTORS: The assimilation of calcium depends on several nutrients the body requires
to properly utilize its calcium intake. Should any of these be missing or lacking, calcium
absorption will be diminished. Chief among these factors is Vitamin D. Those on special
diets which avoid Vitamin D enriched milk, as well as individuals who are not properly
exposed to the sunlight, may have a deficiency of Vitamin D. Other factors needed for
proper assimilation of calcium are Vitamin C, and trace minerals. Usually the ingestion of
a good multi-vitamin mineral preparation will supply the factors needed to help the body
assimilate Calcium.
It is of interest to note that sunlight is not converted immediately into Vitamin D by the
body. Thus, if a person bathes directly after exposure to the sun, most of the potential
benefit of the exposure to the sun has been lost. It also must be remembered that exposure
to sunlight must be moderated to help prevent skin cancer.
Another factor, more difficult to supply is the female hormone, Estrogen, which is
generally in short supply in women in the post-menopausal state. Some physicians recommend
the use of Estrogen compounds to supplement this missing, factor.
Some nutritionists are wary of the potential side-effects of such Estrogen's and recommend
natural compounds such as citrus-bioflavonoids which have a low level estrogenic activity
for the same purpose.
Silica (silicon), in a form which the body can assimilate, often is helpful. Silica helps
provide the "envelope" of cartilage in which the bones grow, and a strong
"covering" helps in the proper assimilation of calcium by the bones. The dose of
this nutrient,(sometimes called "vegetal silica') is 25 milligrams elemental, three
or four times a day.
Some other factors which play a role in preventing Osteoporosis are Boron, Manganese and
possibly some of the major vitamins (e.g. Vitamin C). Thus a good multi-vitamin is
generally advisable along with Calcium supplementation.
Recently, a large drug company has introduced a prescription drug to aid in the fight
against Osteoporosis. It should be used with caution and according to strict directions to
prevent side effects.
3) PROTEIN: Although it may come as a surprise to some people, excessive protein, as is
often found in the American may serve to drive out calcium. Many people are on diets which
feature large quantities of protein, much in excess of the amounts needed to maintain
normal protein stores. Women on high protein diets should check with their physicians if
the amount of protein they are taking is excessive and may be depriving the body of needed
calcium.
4) SPECIAL FOODS: There are several foods which, while harmless in themselves, if taken in
small quantities, contain a chemical factor called Oxalate, which combines with the
calcium in the body to form an insoluble compound which cannot be nutritionally utilized
by the system. Problems with these Oxalate substances do not usually arise unless an
excessive amount of the food in question is consumed. Individuals who do consume large
amounts of these substances should be aware of the possible problems involved. Chief among
the Oxalate vegetables are spinach, rhubarb, beets and beet greens. Among nuts which are
high in Oxalates are almonds and cashews. Yet another source of these potential
troublemakers is cocoa and chocolate.
5) PHOSPHORUS: It has been known for some time that excessive phosphorus may tend to drive
down Calcium levels. Phosphorus, while itself an essential nutrient, is generally not in
short supply. A major source of excessive phosphorus is various carbonated cola beverages
which contain phosphoric, acid. Such beverages should be used sparingly. Many prepared
foods also contain phosphorus which must be listed on the label.
6) CAFFEINE: Another substance which may be involved in the question of Calcium metabolism
is caffeine, mainly found in coffee, tea, and many cola beverages. Some reports show that
women who drink coffee may be more susceptible to Osteoporosis than those who do not.
While a definite edict cannot be issued against coffee, prudence dictates moderation in
its use.
7) FALLS AND FRACTURES: Although it is not the major topic of this article, it is
essential to keep in mind many factors which help prevent falls and fractures. These
include:
a) A well designed program of physical activity, including appropriate exercise.
b) A close monitoring of prescription medications, some of which may cause dizziness.
These may be altered, or sometimes replaced with nutritional therapy.
c) A careful review of living quarters to reduce actual or potential hazardous conditions.
The taking of Calcium supplements at night is an excellent approach which also can lessen
leg cramps. It appears that Calcium levels are especially low when one is sleeping.
8) STEROID INDUCED OSTEOPOROSIS: An especially important area in the battle against
Osteoporosis concerns those oh steroids. These drugs (such as Prednisone) have a definite
potential to lower bone density and may lead to osteoporosis. At the outset it should be
noted that holistic physicians can often lessen or eliminate the use of steroids via
nutritional methods. This should never be done without professional help.
For those who must take steroids the latest recommendations indicate:
a) Strict intake of 1500 mg of Calcium (elemental) daily is essential.
b) Bone density measurements are required.
c) Prescription medication may be needed in severe cases.
9) PREVENTION OF KIDNEY STONES: Individuals who are prone to kidney stones should be under
the care of a physician who can balance the calcium needs along with prevention of stones.
Some of the methods used by holistic practitioners in this area include:
1- Use of organic forms of Calcium (gluconate, lactate, citrate) as opposed to inorganic
forms.
2- The ingestion of sufficient fluids.
3- The use of the nutrients Vitamin B6 and magnesium.
Calcium metabolism is important for everyone.. Osteoporosis. which is mainly attributed to
a lack of calcium, afflicts both women as well as men. Every individual should attempt to
maintain proper intake and assimilation of calcium to insure that bodily health and vigor
is maintained all through life.
TABLE #1
Amount of tablets needed to obtain approximately 1000 mg (one gram) Elemental Calcium
daily from common supplements.
ITEM LABEL STRENGTH NEEDED
Calcium Carbonate 650 mg 4
Calcium Citrate 1040 mg 4
Di Basic Calcium Phosphate 486 mg 9
Calcium Lactate 650 mg 10
Calcium Gluconate 500 mg 21
Note: It is thought wise to supplement Calcium intake with a good multi vitamin containing
400 IU of Vitamin D.
SPECIAL NOTE: High quality supplement manufacturers make certain that their products are
not contaminated with lead. Suppliers, who only distribute calcium supplements, are not
always able to control the contents of their products.
Of special interest to kosher consumers is the fact that the two leading non-kosher forms
of calcium, Bone Meal and Oyster Shell Calcium, often contain more contaminants than
kosher forms.
FREEDA ITEM SPECIALLY TARGETED AS CALCIUM SUPPLEMENT
Code #0292 FEM CAL
100 tablets - $ 8.35
250 tablets - 15.95
FEM CAL is a combination of items essential Calcium to get into the system. It contains
Calcium, Magnesium, Silica, Manganese, Vitamin D and Boron.