Calcium absorption is affected by factors such as diet, vitamin D, age, and estrogen levels. Vitamin C and magnesium aid absorption, while excess sodium, caffeine, and saturated fat inhibit it. Leafy greens, nuts, and beans contain substances that can bind calcium, but also contain amino acids and silicon that aid absorption. Calcium intake should be moderate, as higher doses result in less absorption.
There are a number of factors that can affect calcium absorption, including a healthy diet and sufficient amounts of vitamin D. On the other hand, high amounts of sodium, caffeine, and saturated fat can inhibit calcium absorption. The amount of calcium consumed, age, and low estrogen levels can also affect how calcium is absorbed.
Vitamin D appears to play an important role in the amount of calcium that is absorbed in the body. Helps increase the production of calcium-binding proteins within the digestive tract, which aids in calcium absorption. Additionally, vitamin D is also helpful in reabsorbing calcium within the kidneys. It can be obtained naturally from exposure to sunlight, as well as from foods fortified with vitamin D. Other nutrients that help with calcium absorption include vitamin C and magnesium.
Estrogen, which is a female hormone, is also helpful in absorbing calcium. The production of this hormone generally declines with age and can therefore often lead to low levels. As a result, the amount of calcium that is absorbed decreases.
A moderate dose of healthy fats is also important as fat is converted to cholesterol, which is essential for the production of vitamin D. However, excess fats can have adverse effects. They tend to contribute to an acidic environment within the digestive tract, which can inhibit absorption. Eating plenty of alkaline foods can help maintain a healthy environment within the digestive tract. These include vegetables, nuts and seeds, and most fruits.
Certain acids in foods also tend to interfere with calcium absorption. Leafy green vegetables like Swiss chard and spinach contain oxalic acid, which can inhibit calcium absorption, especially when eaten with dairy. Many nuts and seeds, as well as beans, contain phytic acid, which also binds calcium and reduces the amount absorbed. However, these foods may not make the process too difficult because many of them also contain amino acids and silicon, both of which help increase calcium absorption. Other substances that bind calcium are caffeine, sodium, and the stress hormone, known as cortisol.
Calcium absorption naturally decreases with age and therefore encourages a higher calcium intake. However, the doses should be kept to a minimum, as the higher the dose, the less is absorbed into the body. Therefore, it is best to take a calcium supplement several times a day for maximum calcium absorption.
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