How to take calcium so that it is well absorbed?

Calcium is an element that takes part in many physiological processes in the body. Adequate intake is critical to maintaining health. Find out what interferes with the normal absorption of calcium and how to properly take this mineral.

1. Calcium and Vitamin D

In order for calcium to be well absorbed, sufficient intake of vitamin D is necessary in the body. There is very little vitamin D in food, therefore walking in sunny weather is recommended, since this vitamin is formed under the influence of ultraviolet rays.

2. Calcium, phosphorus and trace elements

Calcium is best absorbed with phosphorus and trace elements. Foods that contain a lot of calcium and trace elements are natural cottage cheese, fresh herbs, fish and seafood.

3. Limit the use of foods that remove calcium

These include coffee, sorrel, salt, rhubarb, spinach, beets, and sodas. Oxalic acid, found in many green leafy vegetables, forms oxalates (salts) with calcium, some of which are excreted from the body, and some are deposited as stones in the kidneys and joints.

4. Regulate the acidity of the stomach

Abnormal stomach acidity can impair calcium absorption. Diseases of the small intestine also prevent calcium from being absorbed into the bloodstream in sufficient quantities.

5. Calcium and hormones

For normal absorption of calcium, it is necessary to normalize the hormonal background of the body. Increased or decreased levels of growth hormone, parathyroid hormone, or estrogen impair the absorption of calcium into the bloodstream.

6. Diseases of the kidneys, liver and pancreas

Diseases of the liver, pancreas and kidneys can interfere with the normal absorption of calcium. Treating these conditions will help solve the calcium problem.

7. Taking certain medications

Often the reason for the poor absorption of calcium is the use of certain medications, for example, anticonvulsants, steroid hormones, laxatives and diuretics.

8. Calcium and sports

Vigorous physical activity can flush out the calcium that is excreted from the body in sweat. In order to compensate for the calcium deficiency, it is recommended to drink 1-2 glasses of kefir or eat 100-200 g of cottage cheese.

9. Stressful situations

In order for calcium to be well absorbed, stress must be avoided. With emotional stress, the hormone cortisol is produced, which promotes the excretion of calcium in the urine.

10. Chemical composition of the preparation

If you take calcium tablets, then its absorption will largely depend on the chemical composition of the drug. For example, calcium citrate is well absorbed regardless of food intake. Calcium carbonate is best taken with meals, and calcium gluconate is the worst absorbed.