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Suggest Diet Supplements To Manage Low Calcium Levels
Question: Thanks so much for being willing to answer questions. I want to get all the calcium I need (1200 to 1500 mg a day) from food, and I do this by drinking my favorite healthy dairy product which is 100 percent grass-fed organic non-fat milk. I've been told that you can only absorb 500 mg of calcium at one time and then you have to wait four hours before you can do this again, which is okay because I have two cups of milk in the morning, 2 around lunch time and 2 around dinner every day (and sometimes organic low fat or non fat plain yogurt in addition, plus 2000 mg of vitamin d3 once a day) It's great to have this with my healthy meals, but now I've been hearing that eating certain foods with milk means you won't get the calcium absorbed, which seems terrible, especially since some are these antioxidants which are really healthy for you. But it's not clear which foods these are and I am not sure about this at all. Do you know which foods should be avoided and when so a person like me can get all the calcium from food and not supplements, but also have these other healthy foods? Is it possible to drink the milk, eat certain foods and then after a bit then have the other healthy foods before the next time I drink the milk? For example, I've heard that grapes and spinach (of course, I'm not totally sure about this) interfere with calcium absorption, so if I have my non-fait milk in the morning, around lunch time and then around dinner, when could I have spinach and grapes, which are also good for you? Thank you again, so much for your help, and all good blessings to you for all the great work you're doing. Also, warmest wishes that you and your family enjoy this holiday time and have a great and healthy 2017 and beyond. Sincerely, E.
This is just letting you know that the doctor does not have to answer my question quickly, nor does it have to be reviewed quickly. It's super late at night now, and really there isn't a need to have a super quick answer. Please feel free to wait until much later to response to my question. I have to walk my dog and then head to bed, so, really, whatever timing works best for you guys will be fine for me. Of course, an answer by email would work best for me since I've never done something like this before, and am not likely to do it again no matter how fine or helpful the answer is. Thanks again.
This is just letting you know that the doctor does not have to answer my question quickly, nor does it have to be reviewed quickly. It's super late at night now, and really there isn't a need to have a super quick answer. Please feel free to wait until much later to response to my question. I have to walk my dog and then head to bed, so, really, whatever timing works best for you guys will be fine for me. Of course, an answer by email would work best for me since I've never done something like this before, and am not likely to do it again no matter how fine or helpful the answer is. Thanks again.
Brief Answer:
Calcium rich foods and calcium absorption.
Detailed Answer:
Hi.
Greetings!!
Body’s calcium needs change with age, an appropriate calcium intake is generally between 1000-1300 mg a day. Normally, the intestines can only absorb about 500-600 mg of calcium at a time. So total calcium intake should be divided throughout the day.
Calcium rich foods are Milk and milk products, broccoli, cabbage, XXXXXXX tofu, sardines and salmon. Fortified cereals, soy milk, orange juice have of calcium in one serving.
But few nutrients impair the absorption of calcium such as,
Phytates- A diet high in phytic acid which is found in the XXXXXXX of whole grains, is likely to inhibit the calcium absorption. Phytic acid combines with few minerals including calcium to form phytates, which are wasted from the body.
Sodium- Researches show that excess intake of sodium can result in calcium excretion.
Oxalate- Oxalates present in tea, chocolate, berries binds with calcium and excretes through fecal excretion. High oxalate rich food to limit is spinach, beets, XXXXXXX flakes, nuts and nut butters.
Vitamin D- If you spend more daylight hours inside, production of vitamin D won’t happen. Vitamin D facilitate the intestinal absorption of calcium.
Alcohol Intake- Alcohol inhibits the enzymes which convert inactive vitamin D to active Vitamin D.
Caffeine- Excess intake of caffeine can also be a reason for Calcium excretion.
Lifestyle factors like stress, lack of exercise, smoking etc. also hinders the absorption of calcium.
For better calcium absorption, please consider the following
1. Rely more on fruits and vegetables for the fiber content, to reduce the grain consumption as it contains phytates.
2. Use less sodium in your diet. Avoid tinned and canned products.
3. Continue the supplementation of Vitamin D.
4. Avoid soft drinks and beverages like tea and coffee.
5. Be active.
6. Avoid smoking and alcohol.
Thanks,
Neethu
Calcium rich foods and calcium absorption.
Detailed Answer:
Hi.
Greetings!!
Body’s calcium needs change with age, an appropriate calcium intake is generally between 1000-1300 mg a day. Normally, the intestines can only absorb about 500-600 mg of calcium at a time. So total calcium intake should be divided throughout the day.
Calcium rich foods are Milk and milk products, broccoli, cabbage, XXXXXXX tofu, sardines and salmon. Fortified cereals, soy milk, orange juice have of calcium in one serving.
But few nutrients impair the absorption of calcium such as,
Phytates- A diet high in phytic acid which is found in the XXXXXXX of whole grains, is likely to inhibit the calcium absorption. Phytic acid combines with few minerals including calcium to form phytates, which are wasted from the body.
Sodium- Researches show that excess intake of sodium can result in calcium excretion.
Oxalate- Oxalates present in tea, chocolate, berries binds with calcium and excretes through fecal excretion. High oxalate rich food to limit is spinach, beets, XXXXXXX flakes, nuts and nut butters.
Vitamin D- If you spend more daylight hours inside, production of vitamin D won’t happen. Vitamin D facilitate the intestinal absorption of calcium.
Alcohol Intake- Alcohol inhibits the enzymes which convert inactive vitamin D to active Vitamin D.
Caffeine- Excess intake of caffeine can also be a reason for Calcium excretion.
Lifestyle factors like stress, lack of exercise, smoking etc. also hinders the absorption of calcium.
For better calcium absorption, please consider the following
1. Rely more on fruits and vegetables for the fiber content, to reduce the grain consumption as it contains phytates.
2. Use less sodium in your diet. Avoid tinned and canned products.
3. Continue the supplementation of Vitamin D.
4. Avoid soft drinks and beverages like tea and coffee.
5. Be active.
6. Avoid smoking and alcohol.
Thanks,
Neethu
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Above answer was peer-reviewed by :
Dr. Nagamani Ng
Answered by
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