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Calcium is present in a wide range of foods such as dairy products, dark-green leafy vegetables, sea vegetables, canned salmon, sardines, tofu, dried fruits, nuts (almonds, brazils) and seeds - especially sesame seeds.
The mineral Calcium (Ca) is one of the most studied and familiar supplement ingredients today.
Source
Most flour is fortified with calcium carbonate so bread and cereals can be a good source. If you live in an area with hard water, that may be a good source. Meat is a very poor source of calcium.
Calcium content of foods (mg per 100gm / 3.5oz portion):
| Human Breast Milk | 33 (low!) | Almonds | 234 | Amaranth | 267 | | Apricots (dried) | 67 | Artichokes | 51 | Beans (can: pinto, black) | 135 | | Beet greens (cooked)* | 99 | Blackeye peas | 55 | Bran | 70 | | Broccoli (raw) | 48 | Brussel Sprouts | 36 | Buckwheat | 114 | | Cabbage (raw) | 49 | Carrot (raw) | 37 | Cashew nuts | 38 | | Cauliflower (cooked) | 42 | Swiss Chard (raw)* | 88 | Chickpeas (garbanzos) | 150 | | Collards (raw leaves) | 250 | Cress (raw) | 81 | Dandelion greens | 187 | | Endive | 81 | Escarole | 81 | Figs (dried) | 126 | | Filberts (Hazelnuts) | 209 | Kale (raw leaves) | 249 | Kale (cooked leaves) | 187 | | Leeks | 52 | Lettuce (light green) | 35 | Lettuce (dark green) | 68 | | Molasses (dark-213 cal.) | 684 | Mustard Green (raw) | 183 | Mustard Green (cooked) | 138 | | Okra (raw or cooked) | 92 | Olives | 61 | Orange (Florida) | 43 | | Parsley | 203 | Peanuts (roasted & salted) | 74 | Peas (boiled) | 56 | | Pistachio nuts | 131 | Potato Chips | 40 | Raisins | 62 | | Rhubarb (cooked) | 78 | Sauerkraut | 36 | Sesame Seeds | 1160 | | Squash (Butternut) | 40 | Soybeans | 60 | Sugar (Brown) | 85 | | Spinach (raw)* | 128 | Tofu (calcium-set) | 93 | Sunflower seeds | 120 | | Sweet Potatoes (baked) | 40 | Turnips (cooked) | 35 | Turnip Greens (raw) | 246 | | Turnip Greens (boiled) | 184 | Water Cress | 151 | | |
* NOTE: According to the USDA nutrient database, a cup of cooked spinach has 245mg of calcium and a cup of milk has 290mg. However, the oxalic acid content of spinach means that only about 5% of its calcium is absorbed - the same is true of other high oxalate greens such as chard and beet greens.
Calcium comes in various forms:- Calcium Ascorbate: A salt form of Calcium (9%) with Ascorbic Acid (up to 85% Vit. C activity). This is often used when both Calcium and Vitamin C activity is desired.
- Calcium Aspartate: A salt form of Calcium (20%) with Aspartic acid, an amino acid.
- Calcium Carbonate: One of the most common sources of Ca, this salt contains 35% Ca. This form has been used effectively as an antacid because of its alkaline properties. These properties also make it a poor source for Ca supplementation. This form of Ca should be used only as a buffering agent.
- Calcium Chelates: These forms of Calcium are chelated (bonded) to amino acids, proteins, or peptides. This allows the Ca to enter through the intestinal wall as a protein/ amino acid rather than a metal cation (positively charged ion).
- Calcium Chloride: A salt form of Calcium (35%) with chloride.
- Calcium Citrate: A salt/chelate form of Calcium (20-24%) with citric acid. Calcium citrate is the calcium salt of citric acid. It is commonly used as a food additive (E333), usually as a preservative, but sometimes for flavor. In this sense, it is similar to sodium citrate. Calcium citrate is also used as a water softener because the citrate ions can chelate unwanted metal ions. Calcium citrate is also found in some dietary calcium supplements.
- Calcium Gluconate: A salt form of Calcium (9%) with gluconic acid.
- Calcium Hydroxyapetite: Also called Durapatite or calcium phosphate hydroxide, Calcium hydroxyapetite has been used for both a calcium and phosphorus supplement. Containing between 34 and 39% Ca, it constitutes the mineral portion of bones. It is also used to make artificial bones and teeth.
Reasons For Use
Calcium balance can be affected by a range of other factors, and a number of substances can inhibit the absorption of calcium. Phytic acid, found in bran, whole cereals and raw vegetables is one of these. Uronic acid, a component of dietary fibre, and oxalic acid, found in certain fruits and vegetables can also bind calcium. However, diets habitually high in these acids are not thought to have a major effect on calcium absorption. Saturated fats can also lessen calcium absorption.
Calcium is lost in the feces, urine and sweat. Calcium loss is roughly equal to dietary calcium in adults, and reduced if dietary calcium is low. Adaptation to both high and low calcium intakes occurs automatically, i.e. reduced intake leads to increased efficiency of absorption. In infants and children calcium is retained for new bone growth. Calcium is also lost during lactation in breast milk.
Calcium is essential for a healthy Central Nervous System, muscle and cardiac function. Its deficiency is associated with hypertension and palpitations. Supplemented calcium replaces the calcium that is lost by chelating substances.
Directions
The current USRDA for Calcium is 1000mg.
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Calcium can help with the following: | | | | | Circulation |  Hypertension |
Digestion |
 IBS (Irritable Bowel Syndrome) |
Environment / Toxicity |
Fluoride Toxicity | It has been observed that the ingestion of calcium, vitamin C or vitamin D, individually, is effective in protection from fluoride toxicity to a certain extent.
A double blind control trial was conducted to examine the effect of a combination of calcium, vitamin D3 and ascorbic acid supplementation in fluorosis-affected children. 25 children were selected from an area consuming water containing 4.5ppm of fluoride. All the children were in the age group 6-12 years and weighed 18-30kg. They were graded for clinical, radiological and dental fluorosis and relevant biochemical parameters. Grade I skeletal fluorosis and all grades of the manifestation of dental and clinical fluorosis were observed. The children were given ascorbic acid, calcium and vitamin D3 well below the toxic dosages in a double blind manner using lactose as a placebo. Follow up revealed a significant improvement in dental, clinical and skeletal fluorosis and relevant biochemical parameters in these children. Thus, the study indicated that fluorosis can be reversed, at least in children, by a therapeutic regimen that is fairly cheap, simple and easily available and without any side-effects. |
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Hormones |
Histadelia (Histamine High) |
Mental |
Anxiety |
Metabolic |
 Bruxism (Clenching/Grinding Teeth)
Not recommended for:
 Lipo-Oxidative Type
Metabolic Diet Type |
Musculo-Skeletal |
Osteoporosis - Osteopenia| | As you age, the need for absorbable calcium, in conjunction with other essential minerals and vitamins, can be increased.
One study found that a supplement containing calcium, manganese, zinc and copper prevented bone loss in postmenopausal women, whereas calcium alone was ineffective. Calcium supplements for osteoporosis should contain other minerals as well, or the form of calcium used should have been proven to be of benefit.
Intake of supplemental calcium (1000mg per day or more) and vitamin D was associated with reduced tooth loss (due to bone loss) over a five year period in a study of 145 healthy subjects aged 65 years and older who completed a 3-year trial of the effect of calcium and vitamin D supplementation on bone loss from the hip, as well as a 2-year follow-up study after discontinuation of the study supplements. [Am J Med 2001;111(6): pp.452-6]
There are products using compounds of calcium which have been proven to reverse osteoporosis. One such is AdvaCAL. |
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Nutrients |
Calcium Requirement| | Calcium supplements are best taken between meals, ideally right before bed. Since you can only absorb about 500mg at a time, you may want to use divided doses. Drink a full glass of water or juice with them. The form of calcium does not really matter -- calcium carbonate or calcium citrate -- just don't use the dolomite form, which may be contaminated with lead. Some people simply take generic TUMS, which is fine. Studies show that calcium carbonate works just as well as the high profit margin supplements that you can buy.
NOTE: Calcium supplements may interfere with prescription medications or other supplements that you are taking, so try to avoid taking them within a few hours of any other pills. |
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Organ Health |
Poor Bone Health| | Calcium is essential for healthy bones. |
Not recommended for:
Kidney Stones (Urolithiasis)| | High levels of urinary calcium, due to an excess of non-absorbable calcium being consumed, can cause crystallization and subsequent stone formation. Those with a tendency to form calcium stones are advised to abstain from taking non-prescribed calcium pill supplements. |
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Tumors, Malignant |
Prostate Cancer |
Uro-Genital |
Pregnancy-Related Issues| | Children of mothers who took calcium during pregnancy were still reaping the benefits seven years later in one Argentinian study. Blood pressure was lower in these youngsters - especially among overweight children - than those in the non-supplement-taking group. [Belizan JM, et al. Brit Med J 1997;315(7103): pp.2815] Taking calcium may also decrease a woman's chance of developing pre-eclampsia, pregnancy-related hypertension. [Moutquin HM, et al. Can Med Assoc J 1997;157(7): pp.90719]
A growing baby acquires most of its calcium during the last trimester of pregnancy; an additional amount is needed during breastfeeding. This translates into a greater need for calcium during and after pregnancy. A pregnant woman who fails to consume adequate calcium -1,200mg per day is recommended - increases her risk of developing osteoporosis later in life, especially if she becomes pregnant again. [Vandecanderlaere M, et al. Rev Med Interne 1997;18(7): pp.5714] |
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Calcium can help prevent the following: | | | | | Circulation | Coronary Disease / Heart Attack| | One study showed a 30% to 35% reduction in ischemic heart disease risk in women with a high intake of supplemental calcium. Dietary calcium achieved no significant change in heart attack risk, the researchers noted. |
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KEY | | May do some good | | | Likely to help | | | Highly recommended | | | May have adverse consequences |
GLOSSARY
Alkaline
A substance having a pH above that of neutral water (7.0) when in solution. Signified as pH (potential of Hydrogen), alkaline fluids, such as the blood (pH about 7.4), have the ability to neutralize acids (solutions below pH 7.0). Metabolic wastes are acids, and the alkaline reserve of the blood neutralizes them until they are excreted.
Amino Acid (Amino Acids)
An organic acid containing nitrogen chemical building blocks that aid in the production of protein in the body. Eight of the twenty-two known amino acids are considered "essential," and must be obtained from dietary sources because the body can not synthesize them.
Antacid (Antacids)
Neutralizes acid in the stomach, esophagus, or first part of the duodenum.
Ascorbate
A mineral salt of ascorbic acid (i.e., vitamin C) that aids in the absorption of both vitamin C and the mineral.
Bruxism
Prolonged, unintentional grinding and clenching of the teeth, usually occurring during sleep. 'Bruxers' are often unaware that they have developed this habit. Symptoms include abraded/chipped teeth (in extreme cases, waking up with tooth chips in the mouth); facial pain; oversensitive teeth; tense facial and jaw muscles; headaches; dislocation of the jaw; damage to the tooth enamel, exposing the inside of the tooth; a popping or clicking in the temporomandibular joint (TMJ); tongue indentations; damage to the inside of the cheek.
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Cardiac
Pertaining to the heart, also, pertaining to the stomach area adjacent to the esophagus.
Central Nervous System (CNS)
A collective term for the brain, spinal cord, their nerves, and the sensory end organs. More broadly, this can even include the
neurotransmitting hormones instigated by the CNS that control the chemical nervous system, the endocrine glands.
Cobalamin (B12, B-12, Cobalamine, Vitamin B12)
Essential for normal growth and functioning of all body cells, especially those of bone marrow (red blood cell formation), gastrointestinal tract and nervous system, it prevents pernicious anemia and plays a crucial part in the reproduction of every cell of the body i.e. synthesis of genetic material (DNA).
Copper
An essential mineral that is a component of several important enzymes in the body and is essential to good health. Copper is found in all body tissues. Copper deficiency leads to a variety of abnormalities, including anemia, skeletal defects, degeneration of the nervous system, reproductive failure, pronounced cardiovascular lesions, elevated blood cholesterol, impaired immunity and defects in the pigmentation and structure of hair. Copper is involved in iron incorporation into hemoglobin. It is also involved with vitamin C in the formation of collagen and the proper functioning in central nervous system. More than a dozen enzymes have been found to contain copper. The best studied are superoxide dismutase (SOD), cytochrome C oxidase, catalase, dopamine hydroxylase, uricase, tryptophan dioxygenase, lecithinase and other monoamine and diamine oxidases.
Cup (Cups)
A unit of volume measurement equal to 8 fluid oz, or roughly 250ml. It also equals 1/2 pint, 1/4 quart and 1/16 gallon.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hypertension
High blood pressure. Hypertension increases the risk of heart attack, stroke, and kidney failure because it adds to the workload of the heart, causing it to enlarge and, over time, to weaken; in addition, it may damage the walls of the arteries.
Irritable Bowel Syndrome (IBS)
A condition that causes upset intestines for a long period of time. It is very unpleasant to the sufferer but tends to be harmless and usually does not lead to more serious complaints. The symptoms vary from person to person and from day to day. In order to be diagnosed with IBS, a person must have at least three of the following symptoms: pain in the lower abdomen; bloating; constipation; diarrhea or alternating diarrhea and constipation; nausea; loss of appetite; tummy rumbling; flatulence; mucous in stools; indigestion; constant tiredness; frequent urination; low back pain; painful intercourse for women.
Ischemia (Ischemic)
Localized tissue anemia due to obstruction of the inflow of arterial blood. A decrease in the blood supply to a bodily organ, tissue, or part caused by constriction or obstruction of the blood vessels.
Kilogram (kg, kgs, Kilogramme, Kilogrammes, Kilograms)
1000 grams, 2.2lbs.
Lactation (Lactate, Lactates, Lactating)
Production of milk; period after giving birth during which milk is secreted in the breasts.
Magnesium
An essential mineral. The chief function of magnesium is to activate certain enzymes, especially those related to carbohydrate metabolism. Another role is to maintain the electrical potential across nerve and muscle membranes. It is essential for proper heartbeat and nerve transmission. Magnesium controls many cellular functions. It is involved in protein formation, DNA production and function and in the storage and release of energy in ATP. Magnesium is closely related to calcium and phosphorus in body function. The average adult body contains approximately one ounce of magnesium. It is the fifth mineral in abundance within the body--behind calcium, phosphorus, potassium and sodium. Although about 70 percent of the body's magnesium is contained in the teeth and bones, its most important functions are carried out by the remainder which is present in the cells of the soft tissues and in the fluid surrounding those cells.
Manganese
An essential mineral found in trace amounts in tissues of the body. Adults normally contain an average of 10 to 20mg of manganese in their bodies, most of which is contained in bone, the liver and the kidneys. Manganese is essential to several critical enzymes necessary for energy production, bone and blood formation, nerve function and protein metabolism. It is involved in the metabolism of fats and glucose, the production of cholesterol and it allows the body to use thiamine and Vitamin E. It is also involved in the building and degrading of proteins and nucleic acid, biogenic amine metabolism, which involves the transmitting of nerve impulses.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Osteoporosis
A disease in which bone tissue becomes porous and brittle. The disease primarily affects postmenopausal women.
Ounce (Ounces, oz)
Approximately 28 grams.
Oxalic Acid
A substance that when joined with calcium in the body forms insoluble salts and hinders iron absorption from food. It is found in such vegetables as spinach, chard and rhubarb.
Phosphorus
The second most abundant mineral in the body, found in every living cell. It is involved in the proper functioning of both muscles and nerves. It is needed for metabolic processes of all cells, to activate many other nutrients, and to form energy-storage and energy-releasing compounds. The phosphorus content of the body is approximately 1% of total body weight. Phosphorus combines with fats to form phospholipids. Combined with calcium, it gives strength and rigidity to the bones and teeth.
Placebo (Placebos)
A pharmacologically inactive substance. Often used to compare clinical responses against the effects of pharmacologically active substances in experiments.
Postmenopause (Postmenopausal)
The postmenopausal phase of a woman's life begins when 12 full months have passed since the last menstrual period and any menopausal symptoms have become milder and/or less frequent.
ppm
Parts Per Million. A measure of the concentration of a substance, usually in air or water.
Prostate
The prostate gland in men that surrounds the neck of the bladder and the urethra and produces a secretion that liquefies coagulated semen.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
Saturated Fat (Saturated Fats)
A type of fat that is readily converted to LDL cholesterol and is thought to encourage production of arterial disease. Saturated fats tend to be hard at room temperature. Among saturated fats are animal fats, dairy products, and such vegetable oils as coconut and palm oils.
Sodium
An essential mineral that our bodies regulate and conserve. Excess sodium retention increases the fluid volume (edema) and low sodium leads to less fluid and relative dehydration. The adult body averages a total content of over 100 grams of sodium, of which a surprising one-third is in bone. A small amount of sodium does get into cell interiors, but this represents only about ten percent of the body content. The remaining 57 percent or so of the body sodium content is in the fluid immediately surrounding the cells, where it is the major cation (positive ion). The role of sodium in the extracellular fluid is maintaining osmotic equilibrium (the proper difference in ions dissolved in the fluids inside and outside the cell) and extracellular fluid volume. Sodium is also involved in nerve impulse transmission, muscle tone and nutrient transport. All of these functions are interrelated with potassium.
USDA
United States Department of Agriculture
Vitamin C (Ascorbic Acid)
A water-soluble antioxidant vitamin essential to the body's health. When bound to other nutrients, for example calcium, it would be referred to as "calcium ascorbate". As an antioxidant, it inhibits the formation of nitrosamines (a suspected carcinogen). Vitamin C is important for maintenance of bones, teeth, collagen and blood vessels (capillaries), enhances iron absorption and red blood cell formation, helps in the utilization of carbohydrates and synthesis of fats and proteins, aids in fighting bacterial infections, and interacts with other nutrients. It is present in citrus fruits, tomatoes, berries, potatoes and fresh, green leafy vegetables.
Vitamin D
A fat-soluble vitamin essential to one's health. Regulates the amount of calcium and phosphorus in the blood by improving their absorption and utilization. Necessary for normal growth and formation of bones and teeth. For Vitamin D only, 1mcg translates to 40 IU.
Zinc
An essential trace mineral. The functions of zinc are enzymatic. There are over 70 metalloenzymes known to require zinc for their functions. The main biochemicals in which zinc has been found to be necessary include: enzymes and enzymatic function, protein synthesis and carbohydrate metabolism. Zinc is a constituent of insulin and male reproductive fluid. Zinc is necessary for the proper metabolism of alcohol, to get rid of the lactic acid that builds up in working muscles and to transfer it to the lungs. Zinc is involved in the health of the immune system, assists vitamin A utilization and is involved in the formation of bone and teeth.
Last updated: Apr 13, 2008
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