Home > Glossary > A B CCalcium is the most abundant mineral in the body (stored mostly in the bone structure) and as a supplement, is available in the form of calcium carbonate (the most common and inexpensive), calcium citrate (the best absorbed), calcium hydrogen phosphate and calcium lactate gluconate. Because calcium carbonate and phosphate are difficult to absorb, other calcium products are preferable for individuals with low gastric (stomach) acid secretion. Like other minerals, to obtain adequate calcium intake, it is essential to eat foods containing calcium. When calcium reserves become deficient, the mineral will be progressively withdrawn from the bones and teeth. What it does:Calcium is essential to many body functions. It is vital for healthy bones and teeth, is central to the regulation of nutrient passage in and out of cells, and contributes to muscle growth and contraction. Hence this mineral contributes to heart (muscle) functioning and the involuntary muscular movements of the intestines (peristaltic action) which aids the digestion of food. Calcium also protects against arthritis, is involved in blood coagulation and is recommended to prevent post-menopausal osteoporosis. Deficiency:The parathyroid glands, situated in the neck, regulate the body’s calcium storage. If these glands are not functioning properly, levels will be affected. Prolonged deficiency may lead to a number of ailments including lung disease, asthma, kidney disease, poor vision and sensitivity to light, poor appetite, varicose veins, poor growth in children, skin disorders, weak muscles, rheumatism, irregular heartbeat and arthritic complaints. Daily intake for pregnant and lactating mothers should be increased because if the mother’s calcium reserves are deficient during these times the baby’s requirements can be withdrawn from the mother’s body resulting in hair loss, weak bone structure and deteriorating teeth. Co-nutrients needed for optimal benefits:Vitamin D aids in the absorption of calcium from the intestine. Magnesium, phosphorous and vitamins A and C are also co-factors. Excellent dietary sources:Sesame seeds (and tahini paste), milk and dairy foods, sardines, salmon, kelp, collard, greens, nuts, beans, chickpea, olives, prunes, lentils, wheat-germ, dried apricots and raisins. Therapeutic advice:The recommended daily allowance is 800-1400mg, increasing with age. Calcium carbonate and phosphate are best absorbed if they are taken 60-90 minutes after meals, with a full glass of water or juice. Dietary sources:Milk and dairy products, soybeans, sardines, salmon, peanuts, beans and green vegetables.
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