Top 10 ways to increase calcium absorption

Drinking milkI received this information in the form of an ad for a calcium supplement.  Although I had seen many of the points before I thought some of them were worth making note of.

    1.   Make sure your calcium supplement contains vitamin C as it is essential for proper calcium absorption.
    2.   Take your calcium in liquid form for the fastest absorption. It is more effective than tablets, and also shouldn’t contain antacids like tablets do, which interfere with calcium absorption.
    3.  Be sure to take the doctor recommended 2:1 ratio of calcium to magnesium in your supplement — two parts calcium to one part magnesium.
    4.   Eat foods that are high in the amino acid lysine, which is needed for calcium absorption. These include eggs, fish, lima beans and soy products.
    5.  Get outside in the sun without sunscreen for 15 minutes, three times a week. Sunshine is the easiest and best way to get vitamin D, which is essential for proper absorption of calcium.
    6. Spread out your doses of calcium over the day, as it appears to work more effectively if taken in smaller doses, rather than a large dose all at once.
    7.  Avoid taking calcium with iron or zinc as it reduces the efficacy of both minerals and can interfere with calcium absorption.
    8. Decrease or eliminate soft drinks from your diet. They are high in phosphorus, which can lead to calcium excretion in your urine.
    9. Cut down on junk foods, alcohol, caffeine and white flour. All of these may lead to an excessive loss of calcium from your body and a decreased rate of absorption.
    10. Eat foods containing oxalic acid in moderation. Oxalic acid interferes with calcium absorption. Foods containing oxalic acid include almonds, beet greens, cashews, chard, kale, rhubarb and spinach.


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