Last edited by Lukey; 09-07-2012 at 04:06 PM.
But there is so much more to the story.
Calcium does not work by itself. With bones for example silica is the most important nutrient. Silica not only aids in the absorption of calcium, but it is also plays more of role in bone strength than calcium and is responsible for the mineralization of bone. Therefore, without silica taking calcium would do nothing for bones. Other essential nutrients for the bones include magnesium, manganese, phosphorus, strontium, calcium fluoride, copper, zinc, boron, vitamins A, C, D, E and K, essential fatty acids and the amino acids lysine, proline, glycine.
Also keep in mind that just because a food contains calcium this does not make it a good source of calcium. Take for instance dairy, which is rich in poorly absorbed calcium due to the high protein that blocks calcium absorption. Dairy is also rich in phosphorus that is readily absorbed. This can cause lead to pseudohyperparathyroidism resulting in bone loss. This is why dairy products, red meats and colas are so damaging to the bones. All of these are rich in phosphorus leading to pseudohyperparathyroidism.
Some foods can also contain other calcium blockers such as oxalic acid, which is also formed by the breakdown of ascorbic acid (vitamin C). Synthetic ascorbic acid is extremely unstable and rapidly breaks down in to oxalic acid, so taking synthetic vitamin C with calcium sources can actually inhibit calcium absorption.
Excess calcium can also create a number of health issues, especially if not balanced out by sufficient magnesium. The adverse effects of hypercalcemia include muscle cramps/spasms, mental fogginess, high blood pressure, constipation, etc.
I've always been a fan of the D3/K2/Magnesium idea - in that if they are sufficient we absorb enough calcium from food. I have been mostly diary free for the last 2 years and assume the regular consumption of bone stocks were plenty of calcium.
However, lately I have started craving dairy like a crazy person. I have been drinking actual glasses of milk and putting cream on all sorts of things. I don't know if it is because i need more calcium or not. But the craving is quite intense - so I've been giving in to it.
Using low lectin/nightshade free primal to control autoimmune arthritis. (And lost 50 lbs along the way )
Make sure the canned (preferably wild) fish includes both the skin and the bones which gives it the calcium. Just mash it all together. You’ll get a great blend of minerals (including trace minerals like selenium) as well as good Omega 3 rich fats, several B vitamins, and vitamin D.
You can also have your calcium and vitamin D levels checked to ensure they're in the optimum range.
Every meal has a little stock added, if only to deglaze the pan. Sometimes we add heaps of vegetables and make a huge soup out of it and eat soup for a couple of days. (To make it last longer, you'll want to take the soup you need for a meal and heat that up rather than putting the whole pot on the stove.)
Grain Free since 2009, WP from 2005
~100% primal (because anything less makes me very sick)
Goal: hike across Sweden with my grandchildren when I retire in a few years