Calcium is essential for building healthy bones and avoiding osteoporosis. Milk and other dairy products are most people’s main source of calcium. But what if you don’t like dairy or can’t tolerate it? And even if you get lots of calcium-rich foods in your diet, other substances can cause all that calcium to go straight through your body and right down the drain.
Here are a few tips for getting your calcium and making sure your body uses as much of it as possible.
Vary your diet. If you don’t like dairy products, you have other calcium options. Sardines, salmon, beans, and green leafy vegetables have calcium, too.
One leafy green that may not be a good source of calcium, though, is spinach. Although it has calcium, it also contains oxalic acid, which keeps you from absorbing the calcium. So eat your spinach for all the great nutrients it offers, but don’t count on it as a source for this important mineral.
Take the best supplement for you. It’s usually better to get your vitamins and minerals naturally, but if you don’t get enough calcium in your diet, take supplements. Studies show that calcium supplements are also effective at strengthening your bones.
And if you’re confused about which one to take, look for those with calcium citrate as the main ingredient. A recent study found that calcium citrate supplements were 2.5 times more absorbable than calcium carbonate supplements.
Space out your intake. Your body only absorbs about 500 mg of calcium at a time, so it’s best to get calcium-rich foods at each meal. Most calcium supplements should be taken between meals to get the most benefit.
However, calcium carbonate sometimes causes side effects such as nausea, gas, and constipation, so you’re better off taking that type of supplement with meals. Some experts also recommend taking supplements at night because blood calcium levels drop during the night.
Skip the salt shaker. You may love salty foods, but they’re not doing your bones much good. Sodium competes with calcium for absorption, so if you eat a lot of salt, calcium may pass through your body without being used.
Can the caffeine. That cup of coffee may help get you moving in the morning, but it may be weakening your bones as well. The caffeine in one cup of coffee can increase your need for calcium by 30 to 50 mg for the day. So if you have to drink that morning cup, at least make sure you add some milk.
Check your medications. Certain drugs can interfere with the way your body absorbs calcium. For example, antacids that contain aluminum hydroxide may cause calcium loss. Ask your doctor or pharmacist whether any medications you’re taking might affect your calcium level.
© FCA Publishing
Excerpt from FC&A’s 1,001 Home Health Secrets for Seniors.
