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This article was co-written by Anne Dunev, PhD, NP, ACN. Anne Dunev is a registered dietitian, naturopath and owner of Well Body Clinic, a clinic in Los Angeles, California. With over 25 years of experience, Anne specializes in herbal medicine, functional medicine, women’s health, hormonal balance and digestion. Anne holds a bachelor’s degree in health sciences from Ohio State University and a doctorate in naturopathic medicine. Additionally, Anne holds a postdoctoral certificate in applied clinical nutrition from the University of Southern California Health Sciences. She teaches clinical nutrition, kinesiology and soft tissue manipulation at the College of Naturopathy in London, UK. She has been a speaker at International Health Festivals in Sun Valley, Idaho and St. Hill, UK. Anne has also been a guest on over 150 radio and television shows. She is the author of a book on weight loss titled “The Fat Fix Diet”.
This article has been viewed 11,950 times.
Calcium is an important nutrient that helps the body maintain strong bones. If you think your diet is not providing enough calcium for your body, you can take a supplement. However, the body absorbs calcium better from food than from supplements; Therefore, you need to do a few things to make sure your body gets the maximum amount of calcium from supplements.
Steps
Increases calcium absorption
- To increase your magnesium intake, you need to eat whole grains, vegetables such as green/yellow zucchini, peas, broccoli, cucumbers, spinach and nuts. [2] X Trusted Source HelpGuide Go to source
- Women need 310mg of magnesium per day if under 30 and 320mg if over 30. Men need 400mg of magnesium before age 30 and 420mg after age 30. In 30g of almonds there is about 80mg of magnesium. [3] X Research Sources
- Supplementing more calcium than the body needs is a dangerous thing. Excess calcium increases the risk of kidney stones and contributes to cardiovascular problems. [5] X Trusted Source Arthritis Foundation Go to Source
- Adolescents and adolescents (ages 9 to 18) need 1,300mg of calcium per day.
- Many dairy products such as butter, cheese, and milk contain vitamin D. Whole grains and fish are good sources of healthy vitamin D. [7] X Trusted Source HelpGuide Go to Source
- Adults under age 70 need 600 international units of vitamin D per day. People over 70 years old should supplement with 800 international units of vitamin D. To provide the necessary amount of vitamin D for the body, you can use 85g swordfish to have 566 international units, and a cup of milk has from 115 to 124 international units per serving. [8] X Research Sources
- Other types of calcium, such as calcium citrate, do not need to be taken with food. This type of calcium is more expensive than calcium carbonate and is extremely good for people with gastrointestinal problems, such as irritable bowel syndrome. [10] X Research Source
- The body processes iron and calcium in roughly the same way, so taking them at the same time interferes with the body’s ability to absorb nutrients.
- This principle also applies to foods and beverages taken with iron and calcium supplements. Calcium supplements should not be taken with foods high in iron, such as liver or spinach. Likewise, iron supplements should not be taken with calcium-rich foods, like milk.
- For example, spinach, nuts, rhubarb, sweet potatoes, beans and collards are all high in phytic acid and oxalic acid. Whole grains and wheat also have a large amount of this acid, but do not affect calcium absorption as much as other foods in the same group. [12] X Research Source
- “One cup” is equivalent to 350ml of beer, 145ml of wine or 45ml of spirits.
Find out how much calcium you need
- For example, one cup of yogurt has 415mg of calcium. So, if you eat one and a half cups of yogurt during the day, your body gets 622.5mg of calcium from yogurt. [15] X Research Source
- Avoid taking more than 2,500mg of calcium. Although you can get more calcium than the minimum daily amount, it is not recommended to get more than 2,500mg of calcium from diet and supplements. [17] X Trusted Source Arthritis Foundation Go to Source
Advice
- The body absorbs calcium better from food than from supplements. If possible, you should get enough calcium through diet, rather than supplements. What’s more, calcium-containing foods also have other nutrients, including those that help the body absorb and use calcium. [19] X Trusted Source HelpGuide Go to source
- Foods rich in calcium include canned fish with bones like sardines, dried beans and lentils, oats, almonds, sesame, and dairy products like milk, cheese, yogurt, etc. [20] XTrusted Source trust HelpGuide Go to source
- Do not abuse caffeinated beverages. If you drink more than two cups of caffeinated drinks per day, you need to cut back immediately because this drink reduces the amount of calcium in the body. [21] X Trusted Source HelpGuide Go to Source
Warning
- If you are being treated for a thyroid disorder, calcium, iron, and magnesium supplements must be taken at least 4 hours apart from your thyroid medication for maximum absorption.
- Some calcium supplements, especially calcium carbonate, can cause bloating, gas, and constipation. If you feel uncomfortable with this condition, try switching to calcium citrate. [22] X Research Source
This article was co-written by Anne Dunev, PhD, NP, ACN. Anne Dunev is a registered dietitian, naturopath and owner of Well Body Clinic, a clinic in Los Angeles, California. With over 25 years of experience, Anne specializes in herbal medicine, functional medicine, women’s health, hormonal balance and digestion. Anne holds a bachelor’s degree in health sciences from Ohio State University and a doctorate in naturopathic medicine. Additionally, Anne holds a postdoctoral certificate in applied clinical nutrition from the University of Southern California Health Sciences. She teaches clinical nutrition, kinesiology and soft tissue manipulation at the College of Naturopathy in London, UK. She has been a speaker at International Health Festivals in Sun Valley, Idaho and St. Hill, UK. Anne has also been a guest on over 150 radio and television shows. She is the author of a book on weight loss titled “The Fat Fix Diet”.
This article has been viewed 11,950 times.
Calcium is an important nutrient that helps the body maintain strong bones. If you think your diet is not providing enough calcium for your body, you can take a supplement. However, the body absorbs calcium better from food than from supplements; Therefore, you need to do a few things to make sure your body gets the maximum amount of calcium from supplements.
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