Calcium: How Much is Enough?

By Cindy Knight

Minerals are so called because they are found in the earth.

Of all the minerals in the body, calcium is the most abundant. The skeleton of the body depends on it. Osteoporosis, once thought to be inevitable is not. Evidence is accumulating that indicates osteoporosis is more frequent in people who have a low calcium intake.

How much calcium do you need, and where do you get it?

A quarter litre of milk contains approximately 300 mg of calcium. But did you know that some leafy green vegetables are also rich in calcium?

A cup of mustard greens (cooked) contains approximately 310 mg – more than in an equal amount of milk. Broccoli contains approximately 200 mg of calcium in a one cup serving. The richest non-dairy source is “lambs quarters” (once considered a weed in Europe and America). 1 cup of its leaves supplies 400 mg of calcium – more than is required by some people in a day. In India this weed is considered a crop and is one of the most popular vegetables eaten. Sesame seeds are often said to be rich in calcium, and a cup contains 1,000 mg, but how often do you eat a full cup of sesame seeds?

People ask: How much calcium do I need?

It is impossible to establish a calcium intake suitable for every one; some average requirements have been set which reflect trends for each age group.

• Adult men and women are estimated to need only 800 mg /day:
• Boys and girls between as eleven and eighteen need 1,200 mg/day.
• Infants require 360 to 400 mg/day
• Pregnant and lactating mothers require 1,200 mg/day.
  

The strange thing about calcium is that even though individuals consume the published RDA (required daily allowance) they may not absorb it.

One way of increasing calcium absorption is to have a glass of fruit juice after meals, particularly apple juice. Another way is to take Calcium Citrate, which has the highest rate of absorption. Unlike most vitamins and minerals, Calcium Citrate can be taken alone. This is not the case for Calcium Carbonate (which is not absorbed as well).

Actually, a number of factors have an affect on absorption and utilization of calcium The amount of protein that is taken in the diet is a factor. Too little protein will result in reduced calcium absorption, and too much will depress calcium retention.

Though 98% of the body’s calcium is in the bones, 1% is in the teeth, and the other 1% is in the rest of the tissues, including the muscles. If the muscles don’t have enough calcium you can get what is called a “muscle cramp.” One of the most common causes of cramping pains is a calcium deficiency. Calcium has also been helpful for people who are troubled by anxiety. Taking Calcium Citrate in the evening can relax the entire body and help you to sleep.

Normally your body regulates the amount of calcium you absorb, so that if you take more than you need, you will excrete the extra calcium. In a few people, this regulation process doesn’t work well and those people are susceptible to kidney stones. But Citrate makes calcium so soluble that when you are also getting the required amount of magnesium in your diet, it will not precipitate kidney stone formation, even if you are prone to them.

The calcium/magnesium connection

Calcium and Magnesium are often found together in the same capsule, even though you can get two thirds or more of the RDA for magnesium from seeds, grains, beans, and green vegetables. However, most North American diets do not routinely contain these necessary sources of magnesium.

Magnesium is important as a balance to your calcium intake. It is stored in your bones and it helps them to retain their calcium. If you are deficient in magnesium, you will lose more of the calcium you take in. This means that your magnesium to calcium ratio should be one part magnesium for every two parts calcium. If you take 1,000 mg of calcium each day, or get that much in your food, you should be getting 500 mg of magnesium.

Dr. Leo Gallad, in his book, “Super Immunity for Kids,” points out that it’s better to take a magnesium citrate supplement at lunch with food if you are not eating foods rich in magnesium, and the best time to take the calcium citrate is just before bedtime. He reasons that with the calcium/magnesium combination, like with other multimineral and multivitamin combinations, one mineral can block the absorption and utilization of another. Also, your blood calcium levels tend to fall over night, so you help your bones more by taking calcium just before sleep.

Cindy Knight, RHN, CR. is a Registered Holistic Nutritionist, Certified Hand & Foot Reflexologist, Reiki Practitioner, Colour Therapist, and Mannatech Glyconutritional Supplement Distributor. Her company, Feel Better Therapies, provides a relaxing environment where every client can prolong their feeling of well-being. Cindy can be contacted at (519) 319-0096 or by email at cmknight@feelbettertherapies.com.

Published in Networking Today, July 2004.