Calcium- Not just about the bones...

Calcium- yes we know it is important- for bones and teeth right? But did you know that it is so important that your body will sacrifice its own non-essential skeleton to maintain the ever-necessary 1% blood serum level that is required to sustain life?
Did you know that EVERYONE over the age of 30 is losing calcium? It is unavoidable. Regardless of your sex, race, environment, occupation or economic status, you will get senile osteoporosis. It's just how the body works.
We often think of calcium as an important mineral for kids and post-menopausal women- true. But it certainly does not stop there and if you think it does, then you are missing out on the chance to take an easy to facilitate active role in your health.

What does calcium do?
Calcium, along with other minerals, is involved in vitamin function and is essential to the synthesis of hormones and enzymes. The role calcium plays is so crucial that the body has metabolic mechanisms in place to keep blood calcium serum levels constant using the bones as a calcium reservoir. 99% of the body's calcium is in the bones coming and going in regular cycles, making bone an easy to access calcium reserve.
Osteoporosis, which means "porous bones," currently affects over 25 million Americans. Right now the expectation is that after 50, half of all women and one in eight men will eventually develop an osteoporosis related fracture. These numbers are expected to rise. This is due to substandard eating habits that have become the norm. Government surveys have revealed that 87% of teenage girls and 64% of teenage boys are not getting adequate calcium. Without the calcium necessary to build the maximum bone density possible, these individuals will already be starting in a bone calcium deficit when they hit their 30's and the natural bone decalcification process begins. Not to mention the numerous contraindicated behaviors that can negatively effect calcium absorption and retention. So it is from 0-35 years of age that you can make the biggest positive impact on your bone health.
Calcium is part of an essential group of electrolytes (sodium, magnesium, and potassium) responsible for controlling the sending of nerve impulses from one part of the body to another? It plays an important role in promoting muscle contraction particularly the heart muscle. Other uses of calcium include improving the tone and elasticity of our muscles and ligaments, it helps blood to clot, reduces fatty substances in the blood (including cholesterol), reinforces the immune system and displaces some toxic substances from the body. Between 250 mgs and 400 mgs of calcium are lost daily in these normal body functions. If we lose more then we absorb then calcium will be taken from the bone to maintain a 1% blood calcium serum level. This can go on for years unrecognized.

Major contributors to calcium deficiency.
Because prevention is the best medicine, it is important to be familiar with the primary contributors to calcium depletion and poor absorption.

•Vitamin and mineral imbalance/deficiency- Such as vitamin D, K, C, B6 and folic acid, as well as the minerals magnesium, boron, manganese, zinc, copper and silicon.
It is best to address this with a quality multivitamin and mineral supplement with chelated minerals and pure ingredients.

• High intake of phosphorus. It should be at about 1:1 with calcium; unfortunately in the US it is frequently as much as four times that of calcium.
Processed foods, meat and soft drinks are primary contributors of phosphorus in the American diet. It could be possible to ingest the required gram of calcium each day only to result in further calcium loss, as any phosphorus exceeding a gram will cause the body to pull calcium from the bones.

• Too much protein. Protein digestion results in acid residues, which have to be neutralized by alkaline minerals like calcium. Meat is also high in phosphorus.
The adult standard for protein is 54 grams per day. This would equal a cup of cooked lentils (15gm), a cup of nonfat milk or yogurt (9), six ounces of tofu (12gm), an egg (6gm), and a two-ounce serving of halibut (12gm).

• Too much fat. The saturated fats found in meat and dairy products combine with calcium, yielding insoluble calcium 'soap' which is excreted from the body.
On the other hand, unsaturated fats make calcium available for tissue use and help maintain serum levels.

• Caffeine. Even in small amounts, caffeine interferes with normal bone remodeling and contributes to the loss of calcium through the urine.
Two cups of brewed coffee are equal to 300mg of caffeine. This amount is capable of leaching 15mg of calcium from your body.

Some people are more at risk then others. The acknowledged risk factors are:
· Short stature
· Slender body type
· Small-bones
· Fair complexion
· Smoking
· Excess alcohol intake
· Low dietary calcium
· Lack of exercise

The problem with dairy.
Cow's milk is mistakenly touted as a premier calcium source because it contains 300mg of calcium per cup. However, the high phosphorus content of milk actually limits calcium uptake. And the low magnesium to calcium ratio creates another obstacle to efficient absorption.

The calcium bandwagon - Don't be mistaken all ages and genders jump on now!
The USDA's National Food Consumption Survey shows that nearly 70 percent of all Americans are getting less then the RDA of calcium. A recent NIH Consensus Conference recently recommended increases of the calcium RDA across the board, putting the above 70 percent in an even more critical position. For example the RDA for postmenopausal women 50-65 is 800mg. The NIH recommendation is nearly double that at 1500mg. However, these women are only getting 681mg of calcium each day!
Regardless if you are a man, woman, teenager, pregnant, nursing, postmenopausal or an athlete, the minimum requirement for calcium is one gram a day.
Good food sources of calcium include:
· Dairy products (These are high in calcium, but the calcium is poorly absorbed).
· Hulled sesame seeds
· Kelp
· Almonds
· Dry soybeans
· Nutritional yeast
· Corn tortillas made with lime.
· Brazil nuts
· Dried chickpeas

What kind of calcium supplements?
If you do not get your recommended daily calcium intake from food, you may need a calcium supplement. Between the food you eat and your supplement, you should not consume more than 2500 mg of calcium daily. Several different types of supplements are available.
Chelated calcium supplements (those bonded to an organic molecule) are recognized as being the easiest to absorb and utilize. Calcium carbonate is the least expensive and has the highest concentration of calcium but unless it is chelated it is not absorbed very well, calcium citrate is the other favorite but it is the most expensive source and with low concentrations, although it does have a high absorption capability. A powder is a great way to take your calcium, as it is easy to break-up and control your daily supplementation. It is best to take calcium in 2-3 doses, taking your last serving before bed for a more restful sleep.
• It is best to take calcium carbonate immediately after a meal when stomach acid can assist breakdown. Calcium citrate may be taken any time of day and is appropriate for people who are allergic to oyster shell.
• Read the label to find the amount of "elemental calcium" per serving. Elemental calcium is the actual amount of calcium in the supplement that will be made available to your body.
•Make sure it is USP grade to make sure the supplement meets standards for purity and quality.
• Avoid taking calcium with high fiber meals or with bulk-forming laxatives. The fiber can reduce the amount of calcium your body can use.
•Your body prefers small amounts of calcium throughout the day. Avoid consuming more than 500-600 milligrams of elemental calcium at one time. This may mean you need to take supplements 2-3 times during the day.
• Iron and calcium supplements should not be taken at the same time because they interfere with each other's absorption.

Supplement for health.
So now you know that calcium isn't just for bones and that it plays a crucial role in your overall health no matter your age or gender. You know that it can't do it on its own and requires other essential nutrients to be absorbed and utilized properly. You also know that there is a great number of us that are deficient and the numbers are growing. So...
Now you can make an educated choice to supplement your daily diet with these essential nutrients to ensure a strong skeleton, a healthy nervous system and a fit heart.

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