All About Calcium

(cross-posted at BeOnLiving)
by Jeremy Bloom

Strong Teeth? Healthy Blood and Nerves Too!

Calcium is important for bones - everyone knows that. It’s the main structural building block of our bones. But did you know that it’s also needed for cell function, muscle tone, nerve function and blood clotting?

So it’s very important to keep the right balance in your body. Not enough calcium can lead to loss of density in bones and teeth, especially in the elderly. But too much calcium can cause blood troubles, impaired kidney functions, and trouble absorbing other nutrients.

It’s rare to see the classic calcium-deficiency disease, rickets, in the industrialized world. But in people who have a long-term lack of calcium in their diet, the body pulls calcium from the bones to maintain basic cell and nerve functioning, which over years can lead to the brittle bones of osteoporosis.

Supplements
Calcium absorption is tricky, so if you take supplements, it’s recommended that you spread them out over the day. With single heavy doses, most will be wasted. Also, Vitamin D is necessary for Calcium absorption, so proper levels of D must be maintained.

Chemically, calcium comes bound in several forms. Calcium carbonate – chalk – is the cheapest, but is hard to absorb and can cause gas, constipation and kidney stones. Calcium citrate is recommended instead. Chelated calcium is recognized by the body and is the best form of all… though getting your calcium via a healthy, balanced diet is best of all.

Notes:
- Chemically speaking, calcium is the most common metal in your body.
- If you’re on corticosteroids, you have to watch your calcium intake. Corticosteroids block activation of Vitamin D; without it, your body can’t absorb calcium.
- Many other medications interfere with Calcium – consult with your doctor.

Benefits
- Strong, healthy bones and teeth
- Proper blood clotting, blood pressure
- Proper nervous system function
- Maintaining proper calcium levels may prevent kidney stones and cataracts
- May benefit Colon Cancer, IBD
- May benefit PMS

Sources
- Dark green leafy vegetables such as chard, kale, spinach, turnip greens, parsley
- Sea Vegetables and Kelp, wakame and hijiki
- Olives and Olive Oil
- Nuts and seeds, including sesame seeds, almonds, brazil nuts, pecans
- Oranges, Gojis, Mango, Pineapple, Camu Camu
- Amaranth, Maca
- Blackstrap mollases, Agave, Yacon
- Dairy products, yogurt (although we don't recommend them)

(Flickr image from williumbillium, used under a Creative Commons license)