Calcium is one of the most abundant minerals in the human body, and is essential for your overall health.It is not always easy for your body to absorb calcium from certain foods.If you are on a restricted diet try to eat a variety of calcium sources.In order to help you body absorb the mineral well, you may need to space out your dose or choose a specific type of supplement.
Step 1: It is possible to get most of your calcium from a variety of foods.
It is a good idea to get enough calcium from natural sources.Different forms of calcium can be found in various foods.Ensure that your body is absorbing enough of it by eating a variety of foods.Good sources include dairy products, leafy green vegetables, fish with bones, fortified breads and cereals, and tofu.
Step 2: You should stock up on vitamins D, phosphorus, and magnesium.
Your body can absorb calcium with the help of these other vitamins.While you are shopping for foods that are high in calcium, make sure to check the labels for the other vitamins as well.Milk is an excellent source of calcium, which is why it is recommended as a calcium source.You can choose between the two types of milk if you are sensitive to lactose.It is possible to get easily absorbable calcium from yogurt and cheese.Your body can absorb calcium from the calcium in the sun, so getting enough natural light is important.It is difficult to get enough vitamin D from sunlight alone, so make sure you are getting enough from food or supplements.
Step 3: If you are vegan or avoid dairy products, grab some fortified juices.
Good sources of calcium can still be found in leafy greens.It is more difficult for your body to absorb calcium from these foods than from dairy products.Fortified juices usually contain calcium citrate malate, which is an easily absorbed form, so make sure to drink some of them.
Step 4: There is a game called Steam.
Reducing the amount you consume and absorb can be done by calcium entering cooking water.Cook calcium-rich vegetables in a small amount of water.This makes steaming or sauteing a preferred cooking method for vegetables.
Step 5: You should be aware of the foods you eat with calcium sources.
There are compounds in some foods that can affect the way your body absorbs calcium.Some vegetables have something called oxalic acid in them.Whole grains contain a compound called phytic acid.The compounds reduce your body's absorption of calcium.You don't need to worry about eating too much of these compounds if you eat a wide variety of foods.If you don't know if your diet is balanced, talk to a doctor.When milk and spinach are eaten together, calcium absorption from milk is unaffected.
Step 6: If you think you are having trouble with calcium, you should see a doctor.
Talk to your doctor if he or she hasn't advised you about absorbing calcium.The best way to help your body absorb more calcium is to see a physician.If it is safe for you to increase your calcium intake, your doctor can help.Some people have too much calcium in their body.Your doctor can run a blood test to see if you're getting enough calcium.
Step 7: Calcium carbonate can be taken with food.
Calcium carbonate is an inexpensive form of calcium that is used in many supplements.It's best to take the supplement at meals.Some over the counter antacids contain calcium carbonate, which can be taken like a supplement.
Step 8: If you want better absorption, choose calcium citrate.
The mineral is more expensive than calcium carbonate.It can be taken with or without a full stomach.Your doctor may recommend this form if you have low levels of stomach acid.
Step 9: Limit the amount of calcium you give.
Your body can only absorb a certain amount of calcium at a time.The correct amount per dose can be determined by your doctor.Adults should take no more than 500mg per dose.If your doctor recommends you take a larger amount of calcium supplements, you will need to split them up.If your doctor recommends 1000 IU of calcium supplements per day, you could take one 500 IU at breakfast and another 500 at dinner.
Step 10: As you get older, expect more dosages.
As you get older, your body is less able to absorb calcium.If your body doesn't absorb calcium through eating and drinking, your doctor may recommend higher doses of the supplement.
Step 11: If you are increasing your calcium, you should see a doctor.
Your doctor will tell you about the best type of supplement to take.They can help you decide if supplements are enough to treat osteoporosis, or if you should combine them with an exercise regimen or other plans.