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Entries tagged as ‘Calcium’
Oral Health
11 March, 2009 · 3 Comments
Categories: Mouth
Tagged: Calcium, fluoride, lavendar, myrrh, non-fluoride, oral health, Tea Tree, Teeth, Vitamin D
Calcium – Absorbing it all. The type of calcium you take can make a big difference
4 March, 2009 · 2 Comments
If you take a daily calcium supplement to support bone health, the type of calcium you’re taking could make a big difference.
I asked Dr. Alan Spreen to fill us in on the calcium types, and his response will be an eye-opener for anyone who believes the advertisements that tell you antacid tablets are a good source of calcium, or for anyone who doesn’t understand that the milligrams you take are not necessarily the milligrams your body absorbs.
The lineup
The question of, “What’s a good calcium?” is actually somewhat complicated. But a simple place to start is by recognising that all calcium types are either organic or inorganic salts.
The inorganic forms:
* Calcium sulfate
* Calcium phosphate
* Calcium carbonate
The organic forms:
* Calcium gluconate
* Calcium lactate
* Calcium citrate
* Calcium amino acid chelate (there are several of these)
* Calcium orotate
* Calcium aspartate
* Calcium ascorbate
And here I’ll turn things over to Dr. Spreen: “Each of the above is obviously not entirely calcium… there’s a percentage of ‘the other stuff’ attached to the molecule. So, the percentage of the compound that’s ‘elemental calcium’ is an issue.
“The most common form of supplement, by far (of all types), is calcium carbonate. It’s also the cheapest. What’s more, it also has the most elemental calcium (40% of the total molecule). Seems like that might pretty much settle the selection issue, right? Unfortunately, there are two problems with the carbonate form:
1) Like the other inorganic forms, it’s the most poorly absorbed (only 5-10%); and
2) Unlike the other inorganic forms, calcium carbonate requires (and binds) the most acid.
“The latter problem above is appealing if you’re trying to sell an antacid product ‘that’s also good for your bones,’ but it’s very much a double-edged sword. More acid is now required for the digestion of proteins, or else malabsorption (and indigestion!) can occur. Since you take the antacid for indigestion, you can see where this is headed.”
The good stuff
The obvious answer to the absorbency problem with the inorganic forms is to choose one of the organic forms where absorption can run anywhere from 25% to as high as 95%. But again, the details complicate the matter.
Dr. Spreen says that the best absorbed of the commercially available types are calcium orotate (90 to 95 percent absorbed), closely followed by calcium aspartate (85 percent absorbed). However, he points out that, “these are not only the most expensive, but they’re also the hardest to find. That means they may not be an option for many people.
“Another really good one is calcium ascorbate, which gets you the benefit of vitamin C as the other part of the molecule, along with the fact that it’s no longer an acidic form of vitamin C… a neat solution to several problems. Again, however, it’s both expensive, and difficult to find in many places.
“My next choice would be any of the amino acid chelates, at 65-80% absorption, but these are still fairly expensive, and not as easily found (though easier than the preceding two). These are probably the best compromise if you’re willing to spend just a bit more.”
Dr. Spreen notes that the best compromise of price, percentage of elemental calcium, and absorption would probably be calcium citrate. The absorption is 30 to 35%, and the citric acid reduces the amount of stomach acids required for absorption. For most people, calcium citrate would be the most reasonable way to go.
Bringing more to the table
But now that we’ve found an effective and economical calcium, we’re not quite out of the woods. The problem is that you can’t take calcium alone without making biochemical trouble for the body. Here’s how Dr. Spreen explained it to me:
“Calcium is not found in nature (in edible form) without magnesium, and they therefore should always be given together. Studies show that calcium alone may even be preferentially laid down in arterial walls rather than in bones (that doesn’t sound good, does it?). Plus, phosphorous is also needed with calcium. The problem here is that phosphorous is one of the few minerals that’s over-supplied in the modern (trash) diet. Excesses of phosphorous in the absence of the other minerals can create a problem with balance and possible leaching of other minerals.
“What’s not mentioned in those cute major-media ads for calcium and antacids is that for bones, the calcium must also have not only magnesium (okay, and phosphorous), but also manganese, silica, boron, strontium, and vitamin D (and that last one in high doses), vitamin C, vitamin B-12, and probably even more.
“And you might even have an issue with higher quality supplements. The really good companies will state on the label something like ‘elemental calcium, in the form of… ‘ and tell you how many milligrams of the real thing you’re getting (though absorption is of course still an issue).
“Unfortunately, some labels will state something like, ‘Calcium gluconate, 1000 mg.’ Are you getting 1000 milligrams of calcium? Nope, in fact you’re getting 93 milligrams of calcium; what you got was 1000 milligrams of the entire compound.
“I wish there were an easy answer. Fortunately, most calcium supplements are not expensive, so you can take a lot of one that isn’t that well absorbed and do okay, as long as you’re getting a multi-mineral supplement that has some of the other minerals in there (minus iron, but that’s a story for another day). Read those labels carefully, and Caveat Emptor!”
Food boost
One obvious way to support the effectiveness of calcium supplements is to make sure you include plenty of calcium- rich foods in your diet, such as cabbage, kale, yellow, green, or waxed beans, and salmon. Foods that are high in magnesium include leafy green vegetables, whole grains, bananas, apricots, meat, beans, and nuts.
Jenny Thompson © Health Sciences Institute 2004
Calcium
4 March, 2009 · Leave a Comment
Calcium is the most abundant metallic mineral in the body. A person weighing 11 stone houses 1200g of calcium!. Approximately 1100g will be in the skeleton and teeth and the rest distributed between the nerves, muscle and blood.
The bones and teeth serve as storage sites for calcium in its insoluble form of calcium phosphate in the bone. There is a constant interchange between calcium phosphate in the bone and ionic calcium (soluble) in the bloodstream.
Up to 400 mg of calcium is lost daily in the faeces and 350 mg in urine. This increases in summertime and after the menopause in women. This means that 0.05% of calcium is lost daily.
During pregnancy, the foetus absorbs 30 mg of calcium daily through the placenta and during lactation, the mothers milk supplies 300 mg daily.
A UK study of over 800 people indicated that 73% of the women tested had an intake below the 800mg RDA.
Calcium is derived only from the diet, but drinking water can be a significant source, especially in hard water areas. It is also present in some mineral waters.
Natural Sources
Dairy foods – milk, cheese, milk by-products (especially dried skimmed milk), pulses (particularly soya beans), whole grain cereals, root vegetables, molasses, nuts, fish (especially canned where bones are soft and edible), tofu and white bread (calcium is added to white flour in the UK by requirement of law)
Its Function In The Body
Calcium is the structural component of the bones and teeth.
- Calcium acts as a nerve impulse transmitter. When a nerve impulse arrives at a junction of nerve and muscle, it causes calcium to be liberates as free ions. The ions act on the muscle and cause contraction.
- It plays a part in the clotting of blood. Calcium activates proteins that coagulate to form a blood clot.
- Calcium helps in the absorption of vitamin B12.
Diseases Linked with Deficiency
Osteoporosis – the most common bone disease but one of the most difficult to treat. It is caused by a lack of calcium uptake by the bone, giving a “honeycombing” effect, reducing the bone mass and weakening the skeletal structure, so increasing the risk of fracture.
35-40% of women over 65 suffer fractures of forearm, femur and vertebrae because of osteoporosis.
- Periodontal Disease – an early warning sign in the gums of osteoporosis.
- Hypertension – studies indicate improvement of the condition with supplementation. This is especially important to those avoiding dairy foods because of a low fat/low cholesterol diet.
- Tetany – spasm and twitching of the muscles.
Who Requires Supplementation?
- Vegans
- Those allergic to milk products
- Over 55’s, especially women
- Pregnant and lactating women
- Heavy alcohol users
- Drug users such as prednisolone. Some diuretics, some laxatives
- Sufferers from chronic wasting illnesses
- Coeliacs and those suffering from fat malabsorbtion
- Slimmers or heart patients on low fat/low cholesterol diets
- Those on a poor diet or eating mainly processed and refined foods
- Convalescents from surgery, burns or injuries
- People under particular stress
Notes of Supplementation
- Lactating women should consult a doctor as to dosage. Megadoses should be avoided by both pregnant and lactating women.
- Calcium should be stored in a cool, dry area away from direct light.
- Calcium should not be taken within 1 hour of eating a meal or taking other medicines.
- Calcium is not easily absorbed, so larger doses are needed.
- Excess amounts are readily excreted to there is no danger of overdosing excepting as in point 1
Categories: Bones · Health
Tagged: Bones, Calcium, Coeliacs, Dairy Free, Osteoporosis, Pregnancy, Supplements, Teeth, Vegan
Funny Bones! – Joint Health
4 November, 2008 · Leave a Comment
From time to time our bones and supporting structures can go a bit funny…and it’s no laughing matter. Don’t despair! There are plenty of things to help…
There are, on average, 206 bones in our body. That’s a lot to keep healthy and strong, and it’s hardly surprising, bearing in mind life’s knocks, strains and stresses, that sometimes they don’t function at their best. You probably know a few people who complain of joint aches and pains from time to time. Let’s take a closer look……
Other items of interest
Start Right for Strong Bones…
By the time we’re 30, we’ve reached the age when our bones are built up as much as they can be (peak bone mass). The combination of genetics, diet and exercise will all have played their part in determining how much mineral has gone into making our bones and how strong the supporting structures are. That’s why it’s vital to maintain good dietary levels of bone-building nutrients. Everyone up to this age should be encouraged to increase their intakes of mineral-rich foods such as dairy, green leafy vegetables, nuts, seeds and fortified soya products.
As well as this, many nutritionists find that eating on the run, low intakes of dairy foods, and excess soft drinks result in low dietary levels of calcium, which need topping up with a supplement. Choose a bone formulation, aiming for 1000mg elemental calcium per day plus vitamin D, K and perhaps other important bone minerals such as magnesium and boron.
Keep on Going for Great Bones…
That’s not to say that once we’re over 30, our joint health is signed, sealed and delivered. There are many things that we can do to maintain healthy, strong bones into later years…
Exercise: Research has shown that regular exercise can help to maintain joint strength and reduce bone fractures (see latest research for just one example).
Calcium supplementation: Continue, or start, a specific bone formulation that is rich in calcium, magnesium, boron, vitamin D and perhaps, vitamin K.
Drink herbals, fruit teas and un-carbonated cordials and presses: This will safeguard the calcium in your bones, meaning that the body won’t have to release it to maintain the body’s pH (acid/alkali balance).
Give your joints some TLC: Don’t just expect your joints to keep on going. When they are tired, rest them. Aromatherapy is wonderful for relaxing the muscles and sandalwood, ginger and black pepper are of particular benefit. Use them in a blend, mixed with carrier oil (follow the instructions of an aromatherapist, and check instructions on the label). Pamper your body using exotic moisturisers (fragranced with rose, rosemary or ylang ylang), which gives your joints a massage at the same time! Take a long hot soak in the bath to ease away tiredness and fatigue.
Put to Rest Joint Problems…
The health advice for many joint problems is similar, as these often result in inflammation, pain and swelling. Whether it is simple wear and tear, or sciatica, it is worthwhile talking with a health professional to see what health regime is best for you. Here are just some of the naturopathic principles which might help;
- Keep the acid/alkali balance in your diet right, by cutting down on acid-containing foods such as meat, dairy, eggs, processed foods and drinking excess concentrated fruit juices. Replace them with beans and pulses, dairy alternatives such as rice, oat, nut milks, soya milk or Tiger White, plus diluted fruit juices, cordials or pressés.
- Choose caffeine-free drinks.
- Choose low-sodium products (or cut salt out altogether)
Glucosamine and Chondroitin sulphates: are useful where there is inflammation (through wear and tear) or cartilage damage (such as through injury). Chondroitin sulphate is also found naturally in the joints, and levels decrease in those with osteoarthritis. Supplementation has been shown to decrease pain, increase joint mobility and allow healing of damage. There are some innovative products around, including gel patches which can be worn close to the skin on the joint with the discomfort.
Fish Oils: have anti-inflammatory properties, and have been shown to increase joint mobility (reduces stiffness) when taken at around 2000mg to 3000mg daily.
S-adenosyl methionine: gives reduced pain and swelling and increased movement, green lipped mussel decreases pain and has an anti-inflammatory action and MSM (methylsulfonylmethane) helps to balance fluid pressure in the joints, and thus help temper inflammation, as well as helping to inhibit the enzyme, cartilaginase, which causes breakdown of cartilage in the joints.
HERBS: White Willow Bark is often recommended for pain management, supported by anti-inflammatory herbs such as Devils Claw, Bromelain, Cayenne and circulatory herbs such as ginger. Sarsaparilla, ashwaganda, turmeric and boswellia may also be recommended by a herbalist. Fish oils also provide anti-inflammatories omega 3 oils and, if you’re a vegetarian or vegan, choose flax seed oil instead, as this will provide omega 3 oils as well.
Soya isoflavones: have been shown to slow bone loss, and even maintain strong bones (see research). Don’t forget some really simple, but effective topical (on the skin) products such as Tiger Balm, Dog Oil and Emu Oil.
Latest Research
Phytoestrogens:
It was suspected that soya isoflavones could help improve bone mineral density about five years ago, but now researchers are fully confident that taking soya isoflavone supplements in addition to soya-rich foods, for at least six to twelve months, could be beneficial.
From: Forum Nutr. 2005;(57):100-11.
Get your back into some exercise…
If you experience back pain, then exercise might be the last thing that you would consider doing, but now research from the University of British Columbia has proven that resistance and agility training reduce back pain, and increase quality of life in older women with low bone density. It might be sensible to go to the gym and get some specific exercises from a qualified trainer, who can monitor progress for you.
From: Osteoporos Int. 2005 Feb 9 [E pub
Excess alcohol bad news for bones….
Scientists at WHO Collaborating Centre for Metabolic Bone Diseases, University of Sheffield Medical School, have found that drinking more than two units of alcohol per day increases risk of bone fracture to the hips and also osteoporotic fractures.
From: Osteoporos Int. 2004 Sep 29 [E pub]
Natural Lifestyle © Natural Lifestyle April 2005 in connection with Natural Health Week
Categories: Bones
Tagged: Bones, Calcium, Chondroitin, Fish Oils, Glucosamine, Isoflavones, Joints, Phytoestrogens, Sciatica
Do you want strong and healthy bones?
4 November, 2008 · Leave a Comment
Just like skin and muscle, bone is a living tissue that is constantly being renewed and replaced and calcium is vital for this growth process. Children replace their skeleton rapidly while the adult skeleton is replaced at a slower rate. During childhood and adolescence there is a once in a lifetime opportunity to build strong bones. Calcium is laid down and our bones get bigger and stronger reaching their peak bone mass by our mid to late twenties. As we approach middle age, the situation in our bone begins to change and instead of building bone we begin to lose bone. This is a normal part of the ageing process and a good calcium intake is essential to keep bone losses as low as possible.
So how much calcium do I need?
The amount of calcium you need every day varies according to your age group, from 525mg as a baby to up to 1000mg as a male teenager. For adults the general guideline is 700mg (which remains the same (for pregnancy but during lactation, you need to add another 550mg)).
How can I make sure that I get this every day?
Eating three portions of calcium-rich foods every day is a smart move to keep your bones and teeth in good shape throughout life. For an adult, to get your 700mg of calcium a day, this 3-A-Day could consist of 200ml semi-skimmed milk, 150g low-fat yoghurt and 30g low-fat cheese.
Many other foods apart from milk and dairy foods also contain calcium:
- white bread (a large slice (about 36g) contains 64mg of calcium)
- cereal foods
- pulses, beans and lentils
- green leafy vegetables (90g of spinach (cooked) contains 144mg of calcium)
- dried fruit, nuts and seeds (6 almonds contain 31mg of calcium)
- tinned fish if you eat the bones! (100g of canned sardines in tomato sauce with bones contains 430mg of calcium)
- fruit (one medium orange contains 75mg of calcium and 140g of rhubarb cooked with sugar contains 46mg of calcium)
However, the calcium in milk and dairy foods is easier to absorb than that in some of the above foods. For example, to get the same amount of calcium as a 200ml glass of milk, you would need to eat 11 servings of spinach, 5 oranges or 62 servings of of rhubarb.
A sample meal plan for a day in which you would get your 3-A-Day of calcium would be:
- Breakfast Glass of fruit juice, cereal and milk
- Snack Yoghurt
- Lunch Jacket potato with grated cheese, salad
- Snack Smoothie
- Evening Meal Chilli con carne with rice, broccoli, fruit yoghurt or fruit based desert/fruit salad
Other ways to reach your 3-A-Day:
- Having milky tea and coffee during the day contributes to your intake of milk and helps you reach your 3-A-Day
- Flavoured milk has just as much calcium and the same range of nutrients as white milk
- Serving custard with a fruit based dessert would count as one portion from your 3-A-Day
(please note that cow’s milk should not be given as a drink before the age of 1 year)
How can I get the most from calcium?
In order to absorb all the calcium from milk and dairy products, we need to get enough vitamin D. Some vitamin D comes from the diet, but we get most of it from the direct action of sunlight on our skin. In the UK, we build up stores of vitamin D during the summer months that are used up through the winter when the hours of sunlight are much less. It is important that we obtain vitamin D from dietary sources to ensure we have enough vitamin D during the winter months. It is therefore essential to encourage children to spend some time outdoors and for adults to try and get some sunlight every day.
Do I need to take a calcium supplement?
Most people don’t need to take calcium supplements as all the calcium needed can usually be obtained by eating 3-A-Day of milk and dairy products as part of a healthy balanced diet. There are, however, some individuals who may need to take a calcium supplement because they do not eat dairy foods, e.g. vegans or individuals who have a medically diagnosed milk allergy.
What else can I do to help the growth and renewal of strong bones?
In addition to eating 3-A-Day of milk and dairy products, weight-bearing activity is also essential for building and maintaining strong bones. Weight-bearing activities are those that keep you on your feet such as walking, aerobics, running, tennis, football etc. Try to include 30 minutes of moderate activity five days per week and make sure that some of it is weight bearing
Osteoporosis
20 July, 2005 · Leave a Comment
My friend Annie has just celebrated her 50th birthday, and as part of the package she had a 50’s check up at the doc’s. There was quite a concern about her bone density and the subsequent scan revealed an alarmingly low density. Annie is now drinking milk like crazy and looking for any natural source of calcium vit D she can get her hands on, or rather “get her mouth round!”
You know what its like when one of your friends or family have a problem? Its scratch your brain to see what’s in the archives of advice, which is what we did for Annie. What came out the other end of the sausage machine was 3 basic things:
1) Do loads of weight bearing, gravity fighting excersize of some description. That includes walking, jogging, dancing, bouncing, weights – yes all of those things and plenty of it.
2) Don’t smoke as smokers lose bone density faster than those who don’t smoke. Same with drinking – don’t go over one glass a day because of the greater risk.
3) Calcium and Vit D. Both Calcium and Vitamin D are needed for bone building.
The recommended daily amount of calcium for adults is 1,000-1,200mg per day and postmenopausal women need the higher end of this each day.
The recommended daily amount of Vitamin D is between 200 and 600iu per day.
If you are taking a calcium supplement there will usually be some Vit D in there as well.
But lets take a look at the foods where you can find calcium occurring naturally. Cow’s milk is the one everyone knows, and that is a good source if you are fine with dairy milk. But did you realise that natural yogurt has more calcium than milk? And then there is the ice cream – mmm. Otherwise the calcium enriched Soya milks and tofu are good too. But there are other sources of calcium like dried peas and beans, such as lentils, pinto beans and chickpeas. Most fruits, also, contain calcium. Oranges are a good source as well as concentrated fruits such as prunes, dates and figs.
Raw nuts and seeds can be a great source of calcium too. Raw sesame seeds are especially good calcium rich and can be sprinkled on salads. Probably the best non-dairy sources of calcium are salmon and sardines, both canned with bones.
Here are some values:
dark green leafy vegetables:
1/2 cup of spinach gives you 122mg calcium,
Interestingly enough although spinach is packed with calcium it is not absorbed efficiently by our bodies, so dont go for this one as a calcium source.
1 cup Broccoli cooked or fresh gives 90mg,
1/2 cup cooked Kale gives 45mg
and beans and nuts
1/2 cup cooked Soybeans gives 90mg,
1 cup Garbanzo beans gives 80mg
1oz Dry roasted Almonds gives 80mg
and dairy products
1 cup Plain yogurt, fat-free gives 450mg
1/2 cup Ricotta cheese, part skimmed gives 340mg
1 cup Yogurt with fruit (low-fat or fat-free) gives around 315mg
8 oz.Milk (fat-free, low-fat, or whole) gives 300mg
1 oz. Cheddar cheese gives 204mg
1 cup Cottage cheese gives 138mg
1/2 cup Ice cream, soft serve 118mg
and fruit
10 dried figs gives 269mg
other things
6oz. Small taco gives 221mg
2 burritos – Burrito with beans and cheese can give 214mg – eat Mexican
3 oz.Salmon, canned with bones give 180mg
Statistics and more info on this great little web site – National institute of Health – Why calcium?
If after stuffing yourself with all of these you are wanting to take a calcium supplement to be sure then head for one we have selected at GoodnessDirect which are usually the more credible, absorbable among the many available.
Categories: Women's Health
Tagged: Calcium, Osteoporosis, Vitamin D
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