|What Stops Calcium Absorption||What Boosts Calcium Loss|
|Phytates (phytic acid – a form of phosphorus) – in outer bran of whole wheat, oats, rye, and barley, beans, rice, sesame seeds, wheat germ, corn chips, bran and wheat cereal, soybean meal bind to calcium and make it unavailable.||High dietary protein from animal meat and poultry increases calcium urinary excretion (due to sulfur content of some proteins). However, a poor recovery from osteoporotic fractures and serum albumin values are related to the lower than normal protein intakes.|
|Purine excessive intake (uric acid in steak, poultry and roast beef) inhibits calcium absorption, and it is a major factor producing calcium-oxalate renal stones.||Phosphorus-rich foods – meats, corn, poultry, buckwheat, potatoes, beer. Soft drinks increase calcium loss in urine and the feces. A small can of cola robs 100mg of calcium from the body.
||High sodium intake results in calcium loss in urine because of competition between sodium and calcium for reabsorption in the kidney or by sodium’s affect on PTH secretion.
Each 6 grams of NaCl salt excreted by the kidney, draws 24-40 g. of calcium into urine.
|Tannins in tea bind with calcium in intestines and decrease its absorption.||Caffeine in large amounts increases urinary calcium content for a short time; 1 cup draws 2-3 mg. of calcium into urine.|
|Magnesium or zinc (which compete with each other for intestinal absorption and for vit. D)||Low calcium intake will lead to a loss of calcium from the bone.|
|Soft drinks, sugar.
||What Helps Calcium Absorption|
|Calcium-to-Phosphorus ratio that is lower than 2:1. Human milk has 2.3:1, but cow milk has 1.3:1 – a high phosphorus ratio.||Vit. D (not more than 2,000 IU or 50mg a day). Vit. K2 is essential in calcium absorption and retention in bones.
|Unabsorbed dietary fatty acids (due to steatorrhea) forming insoluble calcium “soaps”||Taking calcium in a few small separate 250mg. portions with food throughout a day and/or with lactose (for infants, who tolerate it) increases its absorption. Taking calcium in more bioavailable forms: citrate in colloidal form and calcium citrate malate form, and from the Algas Calcareas marine plant – AlgaeCal.
|Alcohol||Sufficient hydrochloric acid in the stomach|
|Disorders, e.g., pancreatic insufficiency, celiac disease, chronic intestinal infections, and infestations||Small amounts of fat. Hormones, including parathyroid and estrogen promote calcium absorption.
|Some fiber: grain’s bran, or supplemental from cereal bran||Magnesium (keep it at about 350mg /day)|
|Medications (antacids, anticoagulants, diuretics, laxatives, anti-convulsants, cholesterol-lowering, thyroid hormone, antibiotics, etc.)||U.S.Pharmacopeia standard sign (USP) on the supplemental calcium label indicates how well calcium dissolves (or bioavailable).|
|Lack or physical activity and weight-bearing exercise contribute to bone loss as much or more than the lack of calcium.||Vegetables and fruit with the phosphorus content that is lower than in the animal products improves calcium absorption.|
|Stress and fear lowers calcium absorption; so the calcium is excreted, without your body using the ingested calcium.||Vitamin C improves calcium absorption. Vitamin C is required for normal bone growth and optimal bone structure and development.|
See more on calcium at: http://foodandhealthsecrets.com/2010/07/why-drinking-sodas-interferes-with-health-and-increases-your-body-fat/
1. Thomas M. Devlin – editor “Textbook of Biochemistry with Clinical Correlations”, 6th edition, 2006, Wiley Liss
2. Sareen S. Gropper and Jack L. Smith “Advanced Nutrition and Human Metabolism”, 5th edition, 2008, Wadsworth Publishing