Calcium
Calcium What is it? Calcium is the most abundant mineral in the human body. Of the 2 to 3 pounds of calcium contained in the average body, 99% is located in the bones and teeth. The importance of calcium for preventing osteoporosis is probably its most well-known role. Applications: Vital for strong bones and teeth and to maintain regular heartbeat. Calcium also lowers the risk of colon cancer and protects against osteoporosis. Calcium also helps to prevent muscle cramping and calms the central nervous system. Organic forms are recommended for maximum absorption. Sources: Dairy products, tofu, spinach, kale, turnip greens, cabbage, collards, mustard greens. Where is it from? Most dietary calcium in the United States comes from milk and dairy foods. Other good sources include sardines, canned salmon, green leafy vegetables, and tofu. What is it used for? Calcium is vital for the formation of strong bones and teeth, and for the maintenance of healthy gums. It is also needed for muscular growth and contraction. Calcium provides energy and participates in the protein structuring of RNA and DNA, and is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body. Interactions: Taking high doses of magnesium, zinc, or oxalates can interfere with calcium absorption. If doses are balanced, calcium works synergistically with magnesium, vitamin D and vitamin K. Aluminum containing antacids can boost calcium excretion and are not recommended. Recommendations: Some calcium supplements have been associated with high lead content. In general using supplements which combine calcium citrate, gluconate and carbonate can be effective. Calcium carbonate is found in over-the-counter antacids; however, by itself, it is not the most absorbable variety. Calcium chelates are absorbed more readily. Calcium citrate, lactate, aspartate and orotate are assimilated better than calcium carbonate or calcium from oyster shells or bone meal.