May 16, 2019
- Vegetables: cabbage, kale, and broccoli
- Seeds: sesame, poppy, chia
- Nuts: almonds
- Sardines and salmon with bones
- Beans and lentils
- Dairy is not a good source, calcium from broccoli is about 100 times more absorbable than dairy and isn’t linked with health complications such as cancer that dairy is linked with.
- Can be a problem if you are on a low-fat diet.
- Diets high in oxalates can be problematic as oxalates bind to calcium and make it less available.
- Most famous for its role in bone health
- Dental health
- Needed for muscular contraction
- Vascular contraction and vasodilation - heart health. May also reduce high blood pressure
- Nerve signaling
- Hormonal signaling
- Reduces the risk of colon cancer
Most women are not aware that there are dangers of over-supplementing with calcium.
These dangers are linked with supplementation and not with the consumption of calcium-rich foods - except dairy. Due to this, I often recommended dietary changes to improve calcium levels, or, if I do supplement, I include a companion nutrient such as magnesium to minimise these risks.
- Kidney stones and renal damage, calcium oxalate is what most kidney stones are made out of. If you tend to produce stones avoid calcium supplementation altogether
- A common cause of hyperparathyroidism
- Can reduce the absorption of other minerals such as zinc and iron
- Some studies are linking excess calcium supplementation to cardiovascular disease. Plaque caused by calcium deposits in the arteries (calcification) contribute to arterial stiffness and can interfere with valve function
- Antacids like Nexium and Mylanta increase calcium loss via your urine. Better to reduce your need for these drugs and increase calcium-containing foods than to start supplementing.
- Laxatives can reduce calcium absorption. If you are on long term laxatives it is a priority to fix your digestion, rather than adding a calcium supplement
- Glucocorticoids like prednisone are linked with osteoporosis caused by calcium depletion. Calcium should be co-prescribed when steroids are used for over a month.
- It’s really important to co-prescribe calcium with Bisphosphonates medication for osteoporosis but they can’t be taken at the same time, ideally, separate them by at least 4 hours.
- Do not take calcium with antibiotics such as Fluoroquinolone, as it makes them less effective.
- Calcium may reduce Levothyroxine’s effectiveness if taken together. Must take at different times of the day.
- Seizure medication like Phenytoin needs to be taken at least 4 hours away from calcium supplementation
- Medication for Paget’s disease such as Tiludronate disodium needs to away from calcium supplementation.
- Thiazide-type diuretics increase calcium reabsorption, therefore supplementation is NOT recommended.
Calcium is the most abundant mineral in the body!