a. Can I take all of my calcium all at once?

It is better to take high doses of calcium in divided doses throughout the day.

The body can only absorb so much of nutrients at one time.

b. How much calcium is too much?

This varies, but generally healthy adults can take up to 2,500 milligrams per day

safely. However, most people do not need to take this much supplemental calcium,

and about 1,000 to 1,200 milligrams per day is the most commonly recommended dose.

c. Can calcium interact with any of my medication?

Calcium can interfere with the absorption of some medications and some antibiotics. For this reason, it is best not to take your medications and your calcium pills at the same time; separate them by several hours if possible.

d. Who should take calcium?

Calcium supplementation can be beneficial for people of different ages,

especially if the basic diet is poor.

Here are a few examples of cases where calcium may be helpful:

Bone health

Although calcium is important for good health, nutrients to consider for supporting bone health also include adequate protein, magnesium, vitamin K, vitamin D and trace minerals such as zinc, copper and manganese. Exercise is also very important.

PMS

Calcium supplementation might help to reduce various PMS symptoms.

Other natural remedies that combine well with calcium for PMS include

Chaste tree berry (vitex), vitamin E, magnesium and vitamin B6.

High blood pressure in pregnancy

Supplementation with 2,000 milligrams per day has been shown to help

reduce high blood pressure and pre-eclampsia particularly when given

to women at high risk of these complications.

Colon health

Higher dietary intake of calcium has been associated with reduced risk

of colon cancer. Studies of calcium supplementation in people with

colorectal adenomas (precancerous polyps) have shown that it may

reduce recurrence of these adenomas, therefore reducing colon cancer risk.

Vitamin D also appears to play a role in colon health, influencing the effect

of calcium on colon cancer risk.

Calcium is vital for strong bones, teeth, regular heartbeat, nerve transmissions,

helps muscles contract – prevents cramping; promote normal blood pressure,

help in hormonal function, maintains proper cell membrane permeability.

Not all forms of calcium is well absorbed

Calcium contained naturally in vegetables is much healthier, easier to absorb by most people. Calcium carbonate supplements are less well absorbed.

Most people when thinking of increasing their calcium intake would immediately reach for milk or cheese. The enzyme lactase is present in infants for digesting their mother's milk, but levels decline after the age of five years. Adults who lack the enzyme might suffer from bloating, cramping or diarrhea if they drink milk.

Cow's milk is overrated as a source of calcium and might be contaminated with traces of antibiotics that can cause allergies and digestive problems.

Lactose intolerance

Many people have some degree of lactose intolerance. For them, eating or drinking dairy products cause problems like allergies, constipation, cramping, bloating or gas. These symptoms can range from mild to severe.

·         One alternative for those who are lactose intolerant but who still enjoy consuming dairy products is to consume milk that has the lactase enzyme added to it or milk with lactose free or drink soya milk.

·         Cheese alternatives might be soya cheese or rice cheese.

General food sources of calcium

Green leafy vegetables like kale, collard, chard, dandelion greens, spinach, parsley, watercress, broccoli, asparagus, cauliflower, cabbage, turnips, beans, canned fish,

quinoa, nuts like almond, brazil, walnuts, hazelnuts, sunflower seeds, sesame seeds, cheese, milk, yogurt, soya milk, bananas.

Some herbs that contain calcium include:

Alfafa, chamomile, fennel seed, fenugreek, flaxseed, nettle, paprika, peppermint.

Murielle L. DuBois, ND, RHN

Naturopathic Doctor and Registered Holistic Nutritionist

Available for in-depth consultations via email.