Calcium - Nutritional Health Information

Calcium Complex Hydoxyapatite Calcium is the microcrystalline form of calcium and phosphorus in the exact ratio formed by the body. Potassium, Magnesium, Boron, Zinc, Silica, and Chromium are also included in this powerful product. In addition, our calcium complex also contains proteoglycans, primarily chondroitin (chondroitin sulfate), gel-like substances that fill the bone matrix and transfer minerals in and out of bone tissue.

Calcium is the most abundant mineral in the body. The average male has about three pounds of calcium, the average female, about 2 pounds. Most (99%) of calcium is found in bones and teeth (National Research Council, 1989; Whitney et al, 1996) with the remaining 1 % in the soft tissues and watery parts of the body where calcium helps to regulate normal processes of the body (Whitney et al, 1996).

There are two types of calcium. One type of calcium is tightly bound within the bone and the other more accessible type of calcium is found on the bone. The skeleton serves as a bank of minerals for the body. The body can borrow from the skeletal stores when blood calcium levels drop and return calcium to bones as needed.

A constant supply of calcium is necessary throughout our lifetime, but is especially important during phases of growth, pregnancy, and lactation (breast feeding). About 10-40% of dietary calcium is absorbed in the small intestine with the help of vitamin D (Somer, 1995; Mahan et al, 1996). The level of calcium absorption from dietary sources drops to 7 in post-menopausal women (Sourer, 1995). The body will absorb more calcium if there is a deficiency. Factors that improve calcium absorption include adequate amounts of protein, magnesium, phosphorous, and vitamin D. Conditions that reduce calcium absorption include high or excessive intakes of oxalates and phytates, found in foods such as spinach and unleavened whole wheat products. Consumption of alcohol, coffee, sugar, or medications such as diuretics, tetracycline, aluminum containing antacids, or stress can reduce absorption of calcium. Lack of exercise can reduce calcium absorption as well as cause an increase in calcium losses. These life habits can immobility lead to calcium deficiency. Calcium deficiency can increase risk of bone disorders such as osteoporosis.

Calcium Functions

• Calcium is responsible for construction, formation and maintenance of bone and teeth. This function helps reduce the occurrence of osteoporosis.
• Calcium is a vital component in blood clotting systems and also helps in wound healing.
• Calcium helps to control blood pressure, nerve transmission, and release of neurotransmitters.
• Calcium is an essential component in the production of enzymes and hormones that regulate digestion, energy, and fat metabolism.
• Calcium helps to transport ions (electrically charged particles) across the membrane.
• Calcium is essential for muscle contraction.
• Calcium assists in maintaining all cells and connective tissues in the body.
• Calcium may be helpful to reduce the incidence of premature heart disease, especially if adequate intakes of magnesium are also maintained.
• Calcium may help to prevent periodontal disease (gum disease).

Calcium Deficiency

• Calcium Deficiency in conjunction with high sodium intake is related to a higher risk of hypertension.
• Calcium Deficiency can lead to loss of calcium from the bone (initially from the jaw and the backbone), which can lead to deformity.
• Calcium Deficiency can cause extreme nerve sensitivity, muscle spasms, and leg cramps (called tetany) at very low levels in the blood.

Calcium: RDAs

• Infants
  0-0.5 year 400 mg
  0.5-1 year 600 mg
  
• Children
  1-3 years 800 mg
  4-8 years 800 mg
  8-10 years 800 mg
  
• Males
  11-14 years 1,200 mg
  15-18 years 1,200 mg
  19-24 years 1,200 mg
  25-50 years 800 mg
  51+ years 800 mg
  
• Women
  11-14 years 1,200 mg
  15-18 years 1,200 mg
  19-24 years 1,200 mg
  25-50 years 800 mg
  
• (post menopausal)
  On estrogen therapy 1000 mg
  Not on estrogen therapy 1500 mg
  Over 65 years 1500 mg
  
• Pregnant Women 1,200 mg
• Lactating Women 1,200 mg

Calcium Dietary Reference Intakes (1998)

• Infants
  0-6 months 210 mg
  7-12 months 270 mg
  
• Children
  1-3 years 500 mg
  4-8 years 800 mg
  
• Males
  9-18 years 1,300 mg
  19-50 years 1,000 mg
  51+ years 1,200 mg
  
• Females
  9-18 years 1,300 mg
  19-50 years 1,000 mg
  51+ years 1,200 mg
  
• Pregnancy and Lactation
  less than 18 years 1,300 mg
  19-50 years 1,000 mg
  

Calcium Dietary Sources

Milk and milk products, such as low-fat and non-fat cheese, cottage cheese, and yogurt, are sources of calcium. Lactose (sugar found in milk products), aids in calcium absorption in infants, but probably is not required in adults (Mahan et al, 1996). Other sources of calcium include dark green leafy vegetables, spinach, kale, turnip greens, cabbage, collard, mustard, seaweeds, alfalfa, broccoli, canned fish (especially sardines, clams, oysters, and salmon) with bones, and cooked dried beans and peas. Consumption of alcohol, coffee, sugar, or medications such as diuretics, tetracycline, aluminum containing antacids, or stress can reduce absorption. Lack of exercise and immohility can reduce calcium absorption as well as cause an increase in calcium losses.

Lactose intolerant people or those allergic to cow's milk and dairy products can get an adequate supply of calcium from dry green leafy vegetables.

Calcium Toxicity

Very large doses (several grams) of calcium may cause blood calcium levels to rise and lead to calcium deposits in soft tissue, such as the heart and kidney (Somer, 1995).

Large intakes of calcium may reduce zinc and iron absorption and impair vitamin K metabolism (Somer, 1995; Gregor, 1988).

Very high blood levels of calcium can cause heart or lung failure. Calcium ascorbate or calcium citrate are safe, less toxic sources than those from oyster shell (Whiting, 1994).

Calcium-citrate-malate is a well-absorbed form of supplementary calcium (Smith , 1987).

Calcium from oyster shell may have lead levels that exceed the amount considered safe for children.

Calcium Research Results

• Calcium, magnesium, zinc, fluoride, and phosphorous work together to form and maintain bones and teeth (Somer, 1995; Mahan et al, 1996).
• The ratio of calcium to phosphorous and calcium to magnesium are important in the absorption, use, and excretion of these minerals (Somer, 1995; Mahan et al, 1996).
• Optimal calcium absorption depends on adequate amounts of vitamin D to be available (Somer, 1995; Mahan et al, 1996).
• Calcium competes with magnesium, copper, zinc and manganese for intestinal absorption (Somer, 1995).
• Calcium requirements go up in the presence of excess dietary protein, fat, or phosphorous (Somer, 1995).
• Calcium citrate increases absorption of aluminum from foods whereas other types of calcium reduce aluminum and lead absorption. (Somer, 1995).
• Calcium may help control blood pressure by working against the negative effects of sodium chloride (Somer, 1995; Mahan et al, 1996).
• The ratio of calcium to magnesium plays a role in heart disease development (Somer, 1995).

References:
Recommended Dietary Allowances. Subcommittee on the Tenth Edition of the RDAs Food and Nutrition Board Commission on Life Sciences. National Research Council:,10th edition, Washington, DC: National Academy Press; 1989a;174-184.

Whitney EN, Rolfes SR. Water and the Major Minerals. In: Understanding Nutrition. Seventh Edition, St. Paul, MN: West Publishing Company; 1996; 448-454.

Somer E. Minerals. In: The Essential Guide to Vitamins and Minerals, New York, NY Harper Perennial: New; 1995; 89-94.

Mahan LK and Escott-Stump S. Minerals: In: Krause's Food, Nutrition and Diet Therapy, 9th edition, Philadelphia, PA. WB. Saunders Company, 1996; 124-130.

Sizer F and Whitney E. Water and Minerals In: Nutrition Concepts and Controversies 7th edition. Belmont, CA;Wadsworth Publishing Co;1997;292-295. McCarron D, Morris C, Bukoski R. 1987. "The calcium paradox of essential hypertension." Am J Med 82:27-33.

McCarron K, Reusser M. 1991. "The integrated effects of electrolytes on blood pressure." Nutr Rep 9:57,62,64.

Recommended Dietary Allowances. Subcommittee o~ the Tenth Edition of the RDAs. Food and Nutrition Board Commission on Life Sciences. National Research Council:, 10th edition, Washington, DC: National Academy Press: Summary Table, 1989.

Dietary Reference Intakes (DRI), Institute of Medicine, Food and Nutrition Board, based on Adequate Intakes (AI) National Academy of Sciences, National Academy Press:Washington, D.C. 1998.

Gregor JL. "Effect of variations in dietary protein, phosphorous, electrolytes and vitamin D on calcium and zinc metabolism." In CE Bodwell and JW Erdman, Jr., eds. Nutrient Interactions. New York, NYMarcel Dekker, Inc; 1988.

Whiting S. 1994. "Safety of some calcium supplements questioned." Nutr Rev 52;95-97.

Smith KT 1987. "Calcium absorption from a new calcium delivery system (CCM)." Calcif Tissue Int. 41(6):3 51-2.

Compilation of research courtesy of Dr. Larry J. Milam, DHM, and the University of Natural Medicine, Santa Fe, NM.