OK, so I know most of my lady patients, especially those above 40 are taking calcium to help preserve
their bone strength. Good. Now, are you taking the right kind of
calcium? Look at your bottle, if it says "calcium carbonate" on it, throw it out. You are only absorbing 20% (at the most) of that calcium.
There are several kinds of calcium out there, all with different
absorbtivities. The ones that absorb better are calcium citrate and plant based
calciums. Calcium citrate is also the calcium that is found in the orange juice fortified with calcium, and this is good way to boost your intake, but your will probably need more. Calcium supplements work better when taken with vitamin D, magnesium, and vitamin C. Calcium and
Magnesium need and acidic
environment (your stomach) to absorb, so while dairy has a lot of calcium, you are not
absorbing much of it because of the basic pH of milk.
Most women need 1200 mg to halt bone loss, but take as directed on the label and under the direction of a physician. It is
also important to understand that once bone loss has begun, it cannot be reversed very easily, we can mostly just halt it's progression. This means that most women, especially those that are
pregnant and lactating
should be
supplementing their calcium intake through good
quality sources for the rest of their lives. Some excellent food sources are green leafy
vegetables, broccoli and nuts.