Why is calcium absorbed better in the evening? When is the best time to take calcium? What are the benefits of calcium?

If you take drugs of this type, make sure that the single dosage is not too large. When taking calcium, no more than 500-600 mg is absorbed in the intestines, which means it makes no sense to take a larger dose. If you need a larger amount per day, divide the entire daily dose into several doses.

It is best to take calcium supplements when evening time, since at night the processes of bone destruction actively occur in the body. For best absorption, calcium should be consumed between meals with any acidic liquid - cranberry juice, orange juice etc. In this form, the drug is absorbed much better. Thanks to the additional acidic environment, citrate is formed, which ensures the absorption of calcium regardless of the gastric environment.

What medications are prescribed for a lack of calcium in the body?

WITH therapeutic purpose Calcium preparations (salts) are prescribed: gluconate, lactate, iodide, carbonate, chloride. They are not recommended to be washed down with milk. It is also necessary to exclude from the diet foods containing oxalic and acetic acids.

Prescribing calcium supplements is one thing, but getting the desired result is completely different.
That is, for the absorption of calcium carbonate it is required great amount hydrochloric acid secreted by the stomach. At a young age, this is not a problem; the stomach assimilates heavy calcium carbonate quite freely, but at any chronic diseases(and not only those associated with diseases of the gastrointestinal tract), the release of hydrochloric acid becomes reduced and calcium carbonate is not absorbed, but is excreted by the body as waste.

The best absorption in the gastrointestinal tract with the lowest risk of stone formation is characterized by calcium citrate (i.e. calcium salt citric acid). Therefore, it is recommended to drink calcium carbonate with lemon juice. Calcium citrate is part of a number of calcium preparations, consisting of a mixture of several calcium salts.

Calcium citrate preparations do not require acidity gastric juice and is preferable in individuals with hypo- and anacid conditions.

What is the acid-base balance of the body?

Most of us remember from school that substances are divided into acidic, alkaline and neutral. Indicators that determine the acidity or alkalinity of aqueous solutions are litmus, phenolphthalein, and methyl orange. The most commonly used is litmus paper (paper soaked in a litmus solution and then dried), which changes color depending on the environment in which it enters. The unit of measurement of acidity, or alkalinity, of solutions is the pH indicator, determined on a color scale, on which 0 means the most acidic environment (crimson color), 14 - the most alkaline environment (dark blue color), the middle of the scale - 7 - corresponds to neutral environment(green color). Distilled hearth is neutral and has a pH value of 7.

The abbreviation pH (potential hydrogen) itself stands for hydrogen potential. Acids are complex substances that, when dissolved in water, always release hydrogen cations. The pH value of any solution is nothing more than the level of concentration of hydrogen cations.

The human body consists of 70% liquids of one kind or another, therefore all substances that change their composition and acidity have a global effect on the body as a whole.

Almost all fluids in the human body are either neutral or slightly alkaline, with the exception of gastric juice: the pH of gastric juice is 1.0, healthy blood- 7.4, healthy lymph - 7.5, saliva - 7.4. A shift in balance towards increasing the acidity of the system is one of the main causes of many diseases.

The body has difficulty removing excess acids, and when the acidity of the blood or lymph increases excessively, and this continues for a long time, various diseases arise. In an acidic environment, many viruses and bacteria multiply intensively, causing various diseases, but in an alkaline environment they, as a rule, die. When the body's system becomes alkalized and the normal acid-base balance returns, the person begins to recover.

Calcium placed in any liquid neutralizes excess acidity, which means it increases the pH value. With daily calcium intake, all fluids in our body become more alkaline, and therefore the entire body as a whole.

The body is constantly looking for an alkali reserve to neutralize large amounts of acid, and there is only one reserve - bones. Calcium found in bones. Therefore, when we eat acidic foods and drink acidic drinks, we constantly use up calcium.

Quality supplement containing calcium must meet the following characteristics:

· no side effects, easy to use;

· In addition to calcium, supplements should contain nutrients, vitamins and microelements.

There are many types of calcium: calcium carbonate, calcium chloride, calcium citrate, calcium glycerophosphate, calcium lactate, calcium gluconate, calcium phosphate, etc. Preference should be given to hydroxyapatite and calcium citrate.

· Calcium hydroxyapatite is part of bone tissue. Bone tissue consists of organic and mineral parts. The mineral part of the bones and the hard part of our teeth consists of calcium hydroxyapatite. Unlike other, less soluble calcium salts, calcium hydroxyapatite easily dissolves in gastric contents, is well absorbed and does not provoke calcification of arterial walls or the formation of stones in gallbladder, renal pelvis and tubules.

· Calcium citrate is a salt of citric acid, one of the most effective and safe forms of calcium. The absorption of calcium from calcium citrate is not affected by food intake or the acidity of gastric juice.

It's no secret that some types of calcium long-term use promote the formation of kidney stones. In contrast, calcium citrate is highly soluble in water and is a form of calcium that not only does not increase the risk of developing urolithiasis, but also provides additional protection against the formation of stones from oxalates and uric acid (provided that the calcium preparation contains another calcium salt along with calcium citrate). The only disadvantage of calcium citrate compared to other types of calcium is its slightly higher price.

How to take calcium

Calcium supplements are highly effective as a sleep aid and may provide better night's sleep.

· the need for calcium is increased in women during pregnancy and lactation, in all people after illness and in stressful situations;

· calcium (including in vitamins) forms insoluble compounds when combined with spinach, rhubarb, sorrel and other foods rich in oxalic acid. The effectiveness of drugs and vitamins is reduced to almost zero, and in the kidneys and bladder oxalate stones may form;

· the duration of taking a calcium supplement depends on many factors - your diet (the amount of calcium you consume), the quality of calcium supplements you take, lifestyle, age, etc.;

· calcium is absorbed from the gastrointestinal tract with difficulty and only in a certain amount - 300-400 mg per dose. Therefore, there is no point in taking more at one time, since excess calcium will still be excreted from the body unused. The daily dose should be divided into 2-3 parts;

· Most of the daily dose of calcium should be taken in the evening, because calcium is deposited in bone tissue at night;

· Calcium should be used together with vitamin D3. This is an inactive form of vitamin D, which is necessary so that calcium can be absorbed in the gastrointestinal tract.

· When taking calcium supplements, you should take a sufficient amount of fluid (drink at least 1 glass of water at each dose).

Calcium gluconate

This is one of the most common calcium preparations worldwide. It is considered as the drug of first choice for intravenous administration in the event of seizures associated with calcium deficiency. Available in tablets of 250 and 500 mg, as well as in the form of a 10% solution for injection. Tablets are often produced with fruit additives, as well as cocoa flavor.

Like calcium chloride solutions, calcium gluconate solutions can cause local tissue irritation, although not as severe.

Intramuscular and subcutaneous administration of calcium gluconate is also contraindicated, although some pharmacological guidelines (domestic) allow intramuscular injection calcium gluconate, but exclusively for adults. For children - only intravenously!

Practical use Calcium gluconate is often useless due to improper dosage.

Note:

· the average daily dose of calcium gluconate for adults is 15 g, i.e. 30 tablets of 500 mg or 60 tablets of 250 mg!

Average daily doses for children:

o up to a year - 1.5 g (3 tablets of 500 mg);

o 1–4 years - 3 g (6 tablets of 500 mg);

o 5–9 years - 3–6 g (6–12 tablets of 500 mg each);

o 10–14 years - 6–9 g (12–18 tablets of 500 mg each).

It is advisable to divide the daily dose into several doses (2–4). Taking calcium gluconate orally in most cases is not accompanied by any side effects.

Calcium lactate

Available in 500 mg tablets. It contains a larger amount of calcium compared to gluconate, so it is much more convenient to take (the average daily dose is 3-4 times less than that for calcium gluconate).

Gluconate, chloride and lactate are the calcium preparations most commonly used. However, the list of calcium salts prescribed by doctors is not limited to these drugs. Other calcium preparations (carbonate, phosphate, glycerophosphate, acetate, citrate) do not have any special advantages or special indications for use.

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First of all, you need to understand what the daily intake of calcium is depending on the gender and age of a person. The visual tables below will help you with this. Read also which vitamins and foods promote the absorption of calcium, and which, on the contrary, block it. Given 8 frequently asked questions and the answers to them.

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How to drink calcium correctly: detailed article

Calcium tablets rarely cause side effects. Although an overdose may cause constipation. However, research what side effects are possible. Do not exceed the maximum daily calcium intake. This mineral can interact negatively with many medications. Find out how to properly combine calcium with taking antibiotics, heartburn pills, high blood pressure and fungal infections. Recent research has shown that taking daily calcium provides little protection against osteoporosis in adults and even increases the risk of some types of cancer. Read more below. Review this information before you start taking calcium supplements.

Calcium norm, how much should you take

Below is the daily calcium intake for children and adults, men and women. of different ages. After studying this section, you will understand how much of this mineral you, your children, and elderly parents need to take. Don't leave this page until you read about the side effects of calcium supplements and how they affect your risk of cancer and cardiovascular disease.

Watch a video about calcium for women with a dietitian. This is an excerpt from the popular television program “About the Most Important Thing.”

Many people are afraid that if they take calcium tablets, they will get kidney stones. There is no need to be afraid of this. People who have kidney stones consisting of calcium oxalate should not reduce their intake of this mineral, but rather increase it. It's paradoxical, but it helps. The level of calcium in the urine decreases and the formation of kidney stones slows down. Perhaps because calcium reduces the absorption of oxalic acid (oxalates) in the intestine. You also need to drink 30 ml of liquid per 1 kg of body weight per day. For more information, see the book “Your Body is Asking for Water.” Drink plenty of fluids so that your urine is almost clear at all times. If you have to go to the toilet often and even get up at night, it’s okay, this is less of a problem than kidney stones.

How to determine how much calcium tablets a child or adult should take?

To determine what dose of calcium tablets you need to take, calculate how much of this mineral you get daily from food. Tables of calcium content in foods will help you. Then find the daily value of calcium for your gender and age. You can make up the difference between this norm and your current consumption with the help of medications or nutritional supplements. You are unlikely to be able to calculate how much calcium you consume from food to the nearest 1 mg per day. But absolute accuracy is not needed here. ±mg per day will be enough.

Vitamin D improves calcium absorption in the intestines. Therefore, calcium and vitamin D are often combined in tablets under one coating. For example, these are the drugs Calcium D3 Nycomed and Complivit Calcium D3. Read also the detailed article “Vitamin D3“. Find out whether you and your children have risk factors and symptoms of deficiency of this vitamin.

Many people know that phosphorus is needed for the absorption of calcium, and therefore want to take calcium along with phosphorus. However, phosphorus deficiency probably does not threaten you. It is only possible for rare, serious diseases. Don't worry about phosphorus.

As a rule, it makes sense for adults to take calcium supplements and, in parallel, magnesium supplements. But they should not be drunk at the same time, but with an interval of 2-3 hours. Read the details below in the answer to the question “Is it possible to drink calcium and magnesium at the same time?”

How to drink calcium correctly so that it is absorbed?

Medicines and nutritional supplements containing calcium, have active ingredients - salts of this mineral. The most commonly used are calcium carbonate, gluconate, chloride (calcium chloride) or citrate. Calcium salts differ greatly in absorption. Find out more in the article “Vitamins with calcium“. It is important to understand this before choosing which calcium supplement you will drink yourself or give to your child. For people with low stomach acidity, calcium citrate is best, but carbonate is not recommended.

To ensure calcium is well absorbed, take this mineral in dosages of no more than 1 mg at a time. Calcium tablets and dietary supplements can be taken on an empty stomach, with food or after meals, whichever is more convenient for you. In any case, they should be washed down with water and preferably chewed before swallowing.

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How many days in a row should you take calcium?

Neither in Russian-speaking countries nor in Zapadet are there clear official recommendations How many days in a row should adults and children take calcium? If there are serious indications for use, then calcium must be taken for many years every day without interruption. You are unlikely to be able to quickly understand the effect of tablets and nutritional supplements containing this mineral. It is possible that taking calcium will have a beneficial effect on the development of a child’s bones and teeth, and will also help prevent osteoporosis in adults. But this can only be appreciated over the years.

Is it possible to take calcium and magnesium at the same time?

Not having enough magnesium in your body blocks the absorption of calcium that you get from food or pills, even if your blood levels of vitamin D are normal. Magnesium deficiency is very common. It affects 80-85% of the population and causes many health problems. Find out more by watching the video below.

It is assumed that magnesium deficiency in the body causes calcium to be deposited not in the bones, as it should be, but on the walls of the arteries. It is possible that magnesium deficiency is the cause of the formation of kidney stones consisting of calcium oxalate and other components. True, the connection between magnesium deficiency and the formation of kidney stones has not yet been proven by any research. But it has not been refuted either.

If you have symptoms of magnesium deficiency, start taking this mineral with or without vitamin B6. Read the article “Magnesium-B6” for more details. Magnesium tablets will bring benefits that you will feel within a day. You should not drink calcium and magnesium together, but at intervals of 2-3 hours, so that both minerals are well absorbed. Magnesium will become one of the most useful means in your home medicine cabinet. Adults should be more concerned about a magnesium deficiency than a calcium deficiency in their body.

Can I take calcium and iron together?

Calcium blocks the absorption of iron in the intestines. Therefore, you need to take calcium and iron separately, with an interval of 2-3 hours. Before you take iron, make sure you actually need it. Excess iron in the body is a serious risk factor for myocardial infarction, especially for middle-aged and elderly men, as well as for women after menopause.

Is it possible to drink calcium gluconate or calcium chloride, which is in ampoules?

You should not drink calcium gluconate or calcium chloride, which is sold in ampoules, either on your own initiative or even as prescribed by a doctor. This is a quack drug that does not bring any benefit. It is useless to treat allergies, take it to improve skin condition, or for any other purpose. The small pieces of glass that form when the ampoules are opened can cause significant problems if they get into your mouth. Stay away from doctors who prescribe calcium ampoules. Injections of calcium chloride and calcium gluconate make sense only for severe acute diseases. In most cases, these injections are prescribed in vain.

Side effects of calcium supplements

It is unlikely that tablets and dietary supplements containing calcium will cause serious side effects. However, in children and adults, constipation may appear or worsen while taking this mineral. In this case, take not only calcium, but also magnesium, as described above on this page. Try adding more vitamin C at a dosage of mg per day for teenagers and adults or mg per day for children. You need to get enough fiber from food, drink plenty of fluids and exercise regularly.

Other possible side effects: headache, loss of appetite, nausea, vomiting. It is unlikely that you will be able to determine that it was calcium supplements that caused these problems and not some other reason. If it appears allergic reaction, then you need to switch to other drugs containing calcium, or completely stop taking this mineral. If an adult or child takes more calcium than they should, the body will excrete the excess. Advanced level There will be no calcium in the blood. It is observed only in rare severe diseases. For example, with increased secretion of the hormone steam thyroid gland. Do not confuse it with the thyroid gland.

Does calcium increase the risk of cancer and cardiovascular diseases?

In the 2000s, the results of large-scale studies were published on the effect of calcium and vitamin D3 intake on the risk of osteoporosis and bone fractures in middle-aged and elderly people. Many of these studies suddenly showed that taking calcium increases the risk of heart attack, stroke and sudden death by 10-20%. See, for example, an article in English in The Journal of Clinical Endocrinology & Metabolism, October 2012. Moreover, the risk increased regardless of whether participants took vitamin D or not. To make matters worse, scientists found that calcium supplements had little or no effect on bone density or reduced the risk of hip fracture. You can read the original articles in English here.

Does taking calcium increase the risk of heart disease? This cannot be considered a proven fact. For every study that shows that calcium is useless and dangerous, you can find another equally solid study that had positive results. However, it can no longer be stated beyond doubt that calcium supplements are beneficial for all people in middle and old age... Why didn't taking calcium stop bone softening? This can be interpreted as follows: calcium will not help improve bone density if you continue to sedentary image life. The main means of preventing osteoporosis, fractures and other age-related problems is regular physical activity. It cannot be replaced by taking any pills. Read more about the list of books about a healthy lifestyle. Your bones need exercise just like your muscles.

Studies involving tens of thousands of people have shown that drinking a lot of milk increases the risk of prostate cancer in men and breast cancer in women. Some authors associate this with calcium, which is rich in cow's milk. However, it seems more likely that the risk oncological diseases increase other substances contained in milk. For example, drinking plenty of milk increases the amount of insulin-like growth factor (IGF-1) in the blood. For every study that shows milk increases cancer risk, there is an equally solid study that shows milk is safe. No studies have been able to show that high-quality hard cheese causes any harm. The site Centr-Zdorovja.Com recommends including it in your diet.

Interaction with other drugs

It is not advisable to take calcium for people who take strong diuretics for heart failure or hypertension. blood pressure. Combining calcium tablets with powerful diuretics can raise blood calcium levels excessively. This will cause unpleasant and dangerous symptoms. If you take digitalis (digoxin), high doses of calcium tablets and dietary supplements may worsen heart rhythm disturbances. Calcium supplements may reduce the effect of hypertension medications called calcium channel blockers.

Calcium supplements may impair the absorption of some antibiotics, the thyroid hormone L-thyroxine, and osteoporosis medications. Take calcium tablets no sooner than 2 hours after taking these medications. Prednisone and other glucocorticoids remove calcium from the body and increase the risk of osteoporosis. H2 blockers and inhibitors proton pump- These are medications for high stomach acidity that inhibit the absorption of calcium carbonate. If you are taking these drugs, calcium citrate is suitable for you, but not calcium carbonate.

List drug interactions The above is not complete. Before you start taking calcium, talk to your doctor about all the medications, supplements, and herbs you are already taking.

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When is the best time to drink calcium and how to do it correctly?

The question of when is the best time to drink calcium cannot be ignored. Its proper absorption by the body depends on this. What substances does the mineral combine best with? How should you take it?

An alternative to dairy and soy products, green leafy vegetables and nuts have long since become vitamin complexes with calcium. The use of these drugs promotes excellent absorption of the microelement by the intestines and its absorption by bone tissue.

Calcium carbonate or citrate should form the basis of tablets designed to solve the problem of deficiency of this mineral. In the form of such salts, calcium is better accepted by the body. The only question is how to properly combine vitamins with other useful substances and food products.

In order for the effect of the drug to be felt, it is necessary to take into account a number of important points:

· even in case of acute deficiency, the dose of calcium should not exceed 500 mg at one time. That's how much is absorbed at one time. In this case, the microelement is taken in several portions;

· acidic environment And fatty acid Helps ensure high-quality calcium intake into the body. Acidic and fatty foods should be consumed, but moderate amount. After all, an excess of the mentioned substances will not be beneficial;

· effervescent types of tablets with this mineral are considered more effective;

What is the best way to take calcium? Definitely with vitamin D. With it, the absorption of the mineral occurs 30% more efficiently and faster. Vitamin D is drunk 4 hours before taking calcium during daylight hours;

· By scientific research, night is the time for calcium to be washed out of the body. Therefore, products containing calcium are best consumed after 19 hours during or after meals. Wash them down with plenty of sour juice or water;

· sweet carbonated drinks, coffee, and excessive amounts of salt in the diet will cancel the effect of medications containing calcium;

· pregnancy, breastfeeding, use of antibiotics or hormonal drugs, stress is a condition under which calcium does not stay in the body for a long time.

Supporters of natural products prefer to replenish reserves of this microelement directly from food. This is possible, but not in cases where we're talking about about the critical condition of the patient and the need for urgent calcium into the tissues and blood. Only a specialist can decide how relevant such questions are.

The effectiveness of treatment with medications can be significantly enhanced using fairly simple methods. One of the most accessible is to understand what time is best to take the medicine and try to adhere to this particular regimen. For example, to restore bones great importance has when to take calcium in the morning or evening. And about this - right now.

What does calcium do for the body?

This element plays a vital role not only for the health of bones.

Along with this main task, it performs the following functions:

1. Provides the process of muscle contraction and thus participates in the heartbeat (the myocardium is the main muscle of the heart that pumps blood through the vessels).
2. Provides blood clotting processes, as it enhances the effect of vitamin K, which is involved in these reactions.
3. Provides a mechanism for the selective permeability of substances through cell membranes (barriers): some substances pass through it, others do not.
4. This element takes part in the process of formation and transmission of impulses through the cells of the nervous system (neurons).
5. Participates in metabolic and hormonal processes by activating some vital chemical reactions in the body.

In what cases should you start taking the medicine?

First of all, medications containing this element should be used by those people who are at risk:

• suffering from osteochondrosis, arthritis or having prerequisites for their development (for example, hereditary);
• suffered different fractures and other bone injuries;
• predisposed to colon cancer;
• by gender - women are more susceptible to a lack of this element due to hormonal characteristics body;
• presenters wrong image life in terms of unbalanced nutrition: excess carbonated drinks, sweets, flour products, coffee, alcohol and fatty foods, as well as foods with excess salt (chips, pickles for the winter, etc.);
• By age– persons over 60 need special care for their bones due to the gradual weakening of bone tissue and salt deposits.

On the other hand, even if a person does not fall into any of these categories, he may, on the advice of a doctor, decide to take appropriate medications, especially if he exhibits some of the following symptoms:

1. Unexplained anxiety, irritability, insomnia.
2. Frequent numbness in the arms and legs, frequent cramps, involuntary muscle contractions.
3. Pain in the joints, bones, painful sensation in the gums.
4. Brittle nails.
5. Women have unusually heavy menstrual flow.
6. Children experience severe growth retardation and often have a desire to eat chalk.

Calcium-rich foods

The list of foods rich in calcium (in descending order) is as follows:

1. Group of dairy products - cheeses (the record holder for content is Parmesan), cottage cheese, sour cream, kefir, yogurt.

1. Greens and some vegetables: all types of cabbage, parsley, spinach, dill.
2. Almost all nuts, especially almonds and Brazil nuts.
3. Sesame and poppy seeds.
4. Whole grain flour (premium flour contains no calcium).
5. Soy and products based on it.
6. Molasses – great option for those with a sweet tooth. If you replace sugar with molasses, the benefit for the body is double: it will be saturated with calcium, and on the other hand, it will avoid harmful effects excess sugar.

Oddly enough, in the medical community there is no unambiguous and clear answer to the question of when it is better to take calcium-containing drugs (for example, calcium d3 nycomed). Therefore, you should not expect clear recommendations on this matter.

However, there are several simple rules, compliance with which is guaranteed to increase the effect of therapy due to more complete absorption of the components:

1. Since there are equally opinions that you can take calcium during the day and you can drink it in the evening, then the most correct option– split the dose into at least 2 parts and take it like most other drugs: morning and evening. Or break it into three parts and take it morning, lunch and evening. At the same time, it has been proven that frequent use in small portions is much more effective than a single large portion - it will not be absorbed in full.
2. Fundamentally important point, where many make a mistake, as a result of which taking calcium-containing drugs turns out to be virtually pointless: these drugs are used only in conjunction with those substances that promote its absorption by bone tissue. This is vitamin D, food and preparations containing phosphorus and magnesium - these elements themselves are beneficial and enhance the effect of calcium.

1. Along with the fact that it is important to know when it is best to drink calcium, its combination with food plays an equally significant role. It is important to take medications only after a light, low-fat meal. And do not take them in combination with certain organic acids (oxalic and phytic) - accordingly, do not eat sorrel, spinach, or beets at the same time.
2. The dosage form of the drug is important. If you can purchase the medicine in liquid or powder form, this is better than tablets.
3. However, among tablets there are also different variants– from traditional to chewy and fizzy. The last type is the best, it is absorbed most fully and quickly.
4. In the instructions for the drug, it is necessary to specify in what form calcium is contained, i.e. which active substance is the basis of this medicine. Calcium carbonate is well absorbed during or immediately after meals. And gluconate, lactate and calcium citrate (organic forms) are absorbed regardless of food and time of day.
5. Finally, like most other medications, medications with calcium are always taken with an excess amount of liquid - 1-2 glasses.

Thus, the effectiveness of taking calcium-containing medications, first of all, depends not on what time of day is best to take them, but on the following factors:

• combination with certain foods;
• combination with drugs that promote the perception of calcium and its most complete absorption by bone tissue;
• chemical (medicinal form of the drug).

Therefore, the question at what time of day calcium is best absorbed can be largely replaced by the question: in combination with what drugs and food this element brings more benefits.

Thus, calcium is one of the vital elements that the body cannot do without. And it is important to take medications containing it only on the basis of the above rules. Otherwise, the effect of therapy will be virtually zero.

When should you take calcium?

Calcium plays an important role in the body's vital functions. However, there are no unimportant microelements in the body at all. But it is calcium that is responsible for the passage of nerve impulses in the heart and skeletal muscles, affects blood clotting, is responsible for the strength of bones, teeth, and normal activity of the nervous system.

With a lack of Ca (calcium), an imbalance begins in the body. For some time he is compensated by work parathyroid glands, which immediately go into action and begin to wash it out of the bones. But this cannot go on for long. Children, pregnant women, and people over 55 years of age are more likely to find themselves in a dangerous situation. Food cannot always fully satisfy the body's needs, then they use medications. But how to drink calcium so that it is absorbed?

What medications are there?

There are three types of calcium-based preparations:

• calcium salts,
• combination products with vitamin D,
• complex, which in addition to Ca and vitamin D contains a number of other vitamins and minerals.

It is important to know the elemental calcium content of salts. For example, most of the microelement is found in combination with carbonate and citrate (400 mg/g and 210 mg/g, respectively). But the well-known calcium gluconate contains a minimal amount of microelement (90 mg/g), so its use, although safe, often does not give the desired clinical result. Among the drugs on pharmaceutical market Calcium gluconate, Calcium gluconate fruit are presented. Sometimes doctors prescribe a quotation mixture, which, if prepared, is made in pharmacies with a prescription.

Pharmacists, when asked how to drink calcium so that it is absorbed, responded by creating preparations combined with vitamin D. Since in some cases it is its deficiency that leads to the fact that a sufficient supply of the microelement with food cannot be absorbed in the intestines. Among combined agents Calcium-D3 Nycomed, Calcium-D3 Nycomed Forte, Calcium-D3-MIC, Calcium-D3-MIC Forte are known.

Complex products for the treatment of calcium deficiency are represented by the drugs Kalcemin, Kalcemin Advance, Kalcemin Silver, Pharmaton Kiddy, Osteogenon, Vitrum Osteomag

How to drink calcium so that it is absorbed?

To do this, you need to follow the doctor’s instructions, do not violate the regimen and frequency of administration, and also do not change the dosage yourself.

Typically, in therapeutic practice, combination drugs are prescribed, since cholecalciferol (vitamin D3) directly affects the metabolism of the mineral.

If necessary long-term treatment They also give preference to combined rather than complex drugs.

It should be remembered that even dietary supplements are medicine, which cannot be used without indications and consultation with a doctor. Since not only a deficiency of an element is dangerous, but also its excess.

Calcium carbonate-based preparations are prescribed to be taken during or after meals. This is due to the fact that it is better absorbed when the stomach is acidic and also has fewer side effects.

At the same time you start taking medications, enrich your diet with foods that are rich in calcium and vitamin D. However, to increase bioavailability, beware of taking them with dairy products.

How to drink calcium so that it is absorbed without changing your diet? Calcium is bound and removed from the body by oxalates and phytin, which is why foods such as sorrel, spinach and various cereals should not be taken at the same time as medication.

Drink it with plenty of water, this will ensure better dissolution and absorption, and will also reduce the incidence of possible side effects such as constipation.

Concomitant use of certain medications may lead to the formation of inactive or toxic salts. These drugs include: cardiac glycosides, tetracycline, iron, barbiturates, laxatives, thiazide diuretics.

To increase the bioavailability of calcium, it daily dose divided into several steps.

Traditional methods

Use self-made bone meal mixtures, eggshells, shellfish shells, should be handled with caution. It is generally not recommended for use in children and pregnant women. First, the elemental Ca content and its salt form are unknown. And for children, dosages are important! Secondly, these mixtures may contain toxic impurities, infection (shells), irritate the stomach ( lemon juice) or be an allergen.

Who can't?

You learned how to drink calcium so that it is absorbed. But there are situations when its use is strictly contraindicated. This:

• high calcium content in the blood, as well as its detection in the urine;
• hypervitaminosis D;
• decalcifying tumors (myeloma, bone metastases);
• violation of bone metabolism during long-term immobilization with plaster or metal structures (used carefully under control of the level of calcium, phosphorus and 25(OH)D in the blood);
• allergic reaction to the drug;
• active form of tuberculosis, sarcoidosis;
• kidney dysfunction, kidney stones.

What time of day is calcium best absorbed? When is the best time to take calcium?

Doctors advise taking calcium in the evening, from approximately 18.00 to 20.00. The orthopedic doctor gave me interesting advice, in addition to the fact that vitamin D is needed to absorb calcium, it contains medical supplies they go together, so it’s better to drink calcium warm milk, naturally natural, and not powder, then the calcium you drink in the tablet will be absorbed in the best possible way.

A long time ago (about four years ago) I read an article in a magazine that it is better to take calcium in the evening, after 7 p.m. It should be taken either during a meal or after and filled with a large amount of acidic liquid (if you do not suffer from increased acidity stomach) or water. I remember back then I was on a diet of not eating after six, and I also had to take extra calcium, my nails were peeling. This is how it is, if you follow all the recommendations, it is difficult to achieve balance.

It is believed, according to research, that calcium is mostly washed out of the body at night, and taking it in the evening will help compensate for this process. But I don’t know, again, if for dinner there were foods that are poorly compatible with calcium, in my opinion, it would be better to reschedule the appointment to another time.

It is best to drink calcium from 15:00 in the afternoon until 20:00 in the evening. It is during this time period that calcium is best absorbed in the body. Ksati, in our kindergarten always cottage cheese and cottage cheese casseroles They serve it as an afternoon snack at 3:30 p.m. and they never give you cottage cheese for breakfast!

Calcium is absorbed by the body only in the presence of vitamin D. Vitamin D is formed in the body in sunlight, so calcium is best absorbed on warm sunny days, when the intensity sunlight highest. But you can take Calcium D3 Nycomed and then calcium will be absorbed regardless of the weather and time of day. We must remember that calcium is very quickly washed out of the body. This drug is not cheap. It could be easier. Grind the eggshells of well-washed eggs in a coffee grinder and take half a teaspoon a day after dripping lemon juice onto the powder. You will feel the effect quickly - your nails will become very hard.

I have come across several recommendations regarding calcium intake. The first is during the day, during or after meals. The second is before bed, as calcium is washed out of the body at night. The third is at 5.00, since at this time the medications are best absorbed and have maximum effect.

Whatever vitamins you take, it is advisable to take them during the day, because in the evening the body slows down its work and all processes occur worse. In addition, you will force the liver and kidneys to work, cleansing the body of excess.

Calcium is best absorbed if taken before evening. Calcium in tablet form or in composition synthetic vitamins poorly absorbed. The best organic, natural source is sesame seeds (unprocessed heat treatment, that is, raw, and ideally unrefined). 100 grams of sesame contains the daily requirement of calcium and many other useful substances.

There are 3 types of minerals: metallic - 3-5% absorption by the body, clay minerals - 40% and colloidal minerals - 98%. If you take metallic calcium, then to get the norm per day you need to drink 90 tablets of 30 pieces 3 times. But this is physically impossible, and there will be side effects. Such calcium will be of little use, regardless of when you take it. It is important that the source of calcium is organic. The leading calcium preparations are those made from fossilized seaweed, corals, vitamins D, C, magnesium. The peculiarity of the biological effect of coral calcium is its bioavailability, antioxidant, antitoxic effect, tropism towards immune system and glands internal secretion. Since fossilized algae contains a large number of other synergistically acting minerals, vitamins, microelements, as well as iodine-containing amino acids. Easily absorbed in the intestines. I will not discuss when to take and assimilate what is not absorbed at all. But coral calcium can be taken with benefits for the body at any time of the day; it’s even good to take it at night.

It is better to drink calcium during the day and in the evening, since, in addition to vitamin D, calcium is well absorbed during sleep, it is better to wash it down with water acidified with lemon or kefir of NORMAL fat content.

You can drink calcium, like any other vitamins, at any time of the day, but preferably not before bed. In a dream human body works slower. Also, do not forget that calcium is not washed away in vain; vitamin D is needed for its absorption.

When should you take calcium?

About a decade and a half ago, devices appeared - densitometers, with which you can determine how strong our bones are and whether the process of osteoporosis has begun in them. It was then that it became clear that with age (especially in women), bone strength decreases, and this is fraught with fractures. Naturally, doctors sounded the alarm about this. Pharmacists have developed various drugs calcium. And we started drinking them - with or without a doctor’s prescription, because you can still buy them without a prescription.

It has been firmly implanted in our heads that after 40 years we must take courses of calcium supplements, that by doing this we protect ourselves from the risk of developing osteoporosis. It was recommended to take it during pregnancy, for fractures, etc. Then it turned out that our body does not absorb this mineral well, especially with age. To better calcium was absorbed, new drugs with it in combination with vitamin D appeared in pharmacies.

How to take calcium supplements? Firstly, undergo an examination with a densitometer (a device that determines bone density), and secondly, do monthly laboratory analysis on the content of this mineral in the blood. Unfortunately, densitometer testing is only available to residents of large cities. Meanwhile, the study of the effect of calcium supplements on the condition of bones and the entire body continues. Over the years, more than a dozen studies have been conducted on this topic, involving more than 11 thousand people. Recently, a group of English, American and New Zealand scientists studied and summarized the results of all the studies conducted. The results were shocking: if you take calcium supplements, your risk of having a heart attack increases by 31%! Another conclusion regarding bones: preparations with this mineral do increase bone strength slightly, but this is not enough to reduce the risk of fractures.

So, to drink or not to drink?

How did it happen that calcium is both beneficial and harmful to the heart and blood vessels? According to scientists, the whole point is in what form and dosage you take it. For example, if you took a calcium tablet, your blood suddenly contains more calcium than normal, since it is quickly absorbed by the body from the drugs.

Why calcium can be dangerous

It is at this time that the mineral poses a danger, as blood clotting increases. And if you also have a heart condition, this is doubly dangerous for you - a blood clot may form and blockage of the vessel. Excess of this macroelement can be deposited on the walls of blood vessels, making them more rigid and narrowing their lumen. And if you already have it in your vessels inflammatory process or atherosclerosis, the prognosis for such lesions is even worse than for ordinary cholesterol plaques. This is a probable possibility of heart attack and stroke. Calcium that enters the body from foods behaves completely differently. In this case, it is absorbed gradually, its concentration in the blood does not increase sharply.

Calcium should not be underestimated

Calcium should not be underestimated: bone density depends on it, and, indeed, there may be big problems with its deficiency. But one more feature must be taken into account: our body stores it in the bones at a young and young age - up to 30 years. And later its consumption occurs more intensely than absorption. Therefore, bone density decreases with age. And the more “baggage” accumulated by this age, the lower the risk of joint disease in old age. But this does not mean that calcium-rich foods are useless for older people. It is necessary to include them in the diet at any age and remember that it is better absorbed in the presence of vitamin D and magnesium. The sun's rays actively help the formation of vitamin D in our body, and magnesium often accompanies calcium in foods.

When is the best time to take calcium?

Calcium is in the top 10 vital chemical elements, necessary for the normal functioning of the body, so its reserves must be constantly replenished. This can be done by eating foods rich in this microelement. If this is not enough, you need to take specially formulated calcium supplements. There are several rules for what time of day is best to take calcium and how to do it.

When is the best time to take calcium?

Blood calcium levels like others physiological processes, obeys the daily rhythms of the body. Many experts, when asked what time of day is best to take calcium, answer that it is better to take calcium in the evening. This is due not so much to the fact that its absorption occurs better at this time of day, but to another, more important reason.

By observing changes in the concentration of calcium in human blood throughout the day, scientists found that its level is maximum at noon and minimum after midnight. It is at this time of day that in response to a decrease in calcium levels, the processes of its release from the bones are launched. However, if calcium is taken at night, its concentration will not drop, and the process of resorption (in scientific terms, resorption) of bone tissue will slow down. This is especially important to consider for people at risk of developing osteoporosis, since the main cause of the disease is a decrease in bone density due to the predominance of osteoresorption over osteogenesis.

How to take calcium?

If you are taking calcium supplements, there are three main factors to consider:

1. type of drug,
2. daily dose,
3. simultaneous use of other medications.

What calcium?

High-quality composition chemical compound calcium is important for its absorption in the body. The instructions for the drug usually indicate what calcium it contains. There are several salts of this trace element used in medicine:

These substances have different absorption abilities in our body. In terms of bioavailability, lactate and citrate are in first place, followed by gluconate. Calcium carbonate is absorbed the slowest of all.

What should and should not be taken with calcium?

Calcium absorption is thought to increase when taken with food, rich in oils, but not fiber (porridge, grains). Foods rich in vitamin D should be consumed 4 hours earlier than calcium.

You should not exceed a dose of 0.5 g at a time, because the rest may not be absorbed by the body. If your doctor has prescribed a daily dose of calcium of 1 g or higher, there is no point in wondering when it is better to take calcium, in the morning or in the evening. You just need to divide the drug intake into 2-3 servings during the day, one of which must be taken at night. Do not exceed what is allowed to you daily dosage calcium. Much does not mean useful, because there is a risk of complications (salt deposition, hypercalcemia).

Calcium supplements may interact with some medications, and calcium absorption may be affected by certain foods you eat. The following factors do not promote calcium absorption and stimulate bone tissue resorption:

Calcium carbonate may reduce the effectiveness of levothyroxine, tetracycline antibiotics and fluoroquinolones. When consulting with your doctor, be sure to tell them what kind of calcium you are taking to avoid harm to your health.

A danger that is directly related to taking calcium supplements!

Dear readers, do you think it’s worth drinking calcium? A strange question, you say, of course it’s worth it. After all, doctors recommend taking it to strengthen bones. I also took courses of drugs with it every year with vitamin D. Therefore, I was very surprised when I came across information in popular publications that such drugs are harmful.

What is this? – I thought, “a marketing ploy for the sake of some new drugs and discrediting the previous ones? Who to trust and what to do: should you take calcium or not? I decided to look into this issue and study it as deeply as possible. And here's what I found out.

About a decade and a half ago, devices appeared - densitometers, with which you can determine how strong our bones are and whether the process of osteoporosis has begun in them.

It was then that it became clear that with age (especially in women), bone strength decreases, and this is fraught with fractures. Naturally, doctors sounded the alarm about this.

Pharmacists have developed various calcium preparations. And we started drinking them - with or without a doctor’s prescription, because you can still buy them without a prescription.

It has been firmly implanted in our heads that after 40 years we must take courses of calcium supplements, that by doing this we protect ourselves from the risk of developing osteoporosis. It was recommended to take it during pregnancy, for fractures, etc.

Then it turned out that our body does not absorb this mineral well, especially with age. In order to better absorb calcium, new preparations with it in combination with vitamin D have appeared in pharmacies.

What rules must be followed?

Unfortunately, densitometer testing is only available to residents of large cities. Meanwhile, the study of the effect of calcium supplements on the condition of bones and the entire body continues.

Over the years, more than a dozen studies have been conducted on this topic, involving more than 11 thousand people. Recently, a group of English, American and New Zealand scientists studied and summarized the results of all the studies conducted.

The results were shocking: if you take calcium supplements, your risk of having a heart attack increases by 31%! Another conclusion regarding bones: preparations with this mineral do increase bone strength slightly, but this is not enough to reduce the risk of fractures.

So, to drink or not to drink?

How did it happen that calcium is both beneficial and harmful to the heart and blood vessels? According to scientists, the whole point is in what form and dosage you take it.

For example, if you took a calcium tablet, your blood suddenly contains more calcium than normal, since it is quickly absorbed by the body from the drugs.

It is at this time that the mineral poses a danger, as blood clotting increases. And if you also have a heart condition, this is doubly dangerous for you - a blood clot may form and blockage of the vessel.

Excess of this macroelement can be deposited on the walls of blood vessels, making them more rigid and narrowing their lumen. And if you already have an inflammatory process or atherosclerosis in your vessels, then the prognosis for such lesions is even worse than for ordinary cholesterol plaques. This is a probable possibility of heart attack and stroke.

Calcium that enters the body from foods behaves completely differently. In this case, it is absorbed gradually, its concentration in the blood does not increase sharply.

Calcium should not be underestimated: bone density depends on it, and, indeed, big problems can arise if it is deficient. But one more feature must be taken into account: our body makes reserves of it in the bones at a young and young age - up to 30 years.

And later its consumption occurs more intensively than absorption. Therefore, bone density decreases with age. And the more “baggage” accumulated by this age, the lower the risk of joint disease in old age.

But this does not mean that calcium-rich foods are useless for older people. It is necessary to include them in the diet at any age and remember that it is better absorbed in the presence of vitamin D and magnesium. The sun's rays actively help the formation of vitamin D in our body, and magnesium often accompanies calcium in foods.

Content in products (in mg per 100 g)

• Hard cheeses – from 750 to 1100
• Cheese cheese – from 200 to 650
• Cottage cheese – from 150 to 180
• Milk – 121
• Kefir – from 120 to 170
• Yogurt – up to 200
• Milk chocolate – 127
• Ice cream – 150
• Sardines in oil – 380
• Salmon – 215
• Cabbage – from 40 to 55
• Spinach – 200
• Poppy – 1500
• Seaweed (kelp) – 1100
• Sesame – 975
• Nuts – up to 500, depending on the type
• Whole grain bread – 320.

It should be taken into account that the mineral is less absorbed from low-fat dairy products. Therefore, in skim cheese add a little sour cream or flaxseed oil.

Proven safe way to strengthen bones - permanent physical exercise. They should be dosed and varied - if possible, on all bones, joints and muscles.

In addition to strengthening bones, physical exercise increases body flexibility, reaction speed and coordination of movements, which also prevents fractures.

How to take calcium correctly so that it is absorbed: 10 simple tips

Expectant mothers have heard a lot about how important calcium is during pregnancy. However, not everyone knows that consuming dairy products, even in large quantities does not guarantee that the body will absorb calcium. We will tell you how to take calcium correctly so that it is better absorbed.

A sufficient level of calcium in the body maintains normal bone density, healthy teeth and hair. Calcium is especially important during pregnancy, when the child’s skeleton is being formed. We will look at what calcium is better absorbed with, how to take calcium correctly, at what time calcium is best absorbed, and other conditions necessary for the body to receive a sufficient amount of this important microelement.

Calcium is absorbed with vitamin D

Vitamin D will help replenish calcium deficiency in the body, since it is with it that calcium is better absorbed. This requires exposure to the sun, eating liver, eggs, salmon and sardines. Thanks to vitamin D, calcium is absorbed from food and deposited in bone tissue. Some milk producers add vitamin D to their product. You can take combination medications (calcium and vitamin D) before or after meals. How to take calcium correctly in case of low stomach acidity: take the drug with sour juice.

In order for calcium to be better absorbed, phosphorus and magnesium are needed

Calcium is closely related to the content of phosphorus and magnesium. The ratio of phosphorus to calcium is 1:2. Foods rich in microelements: cottage cheese, fresh herbs, legumes, some types of fish. There is a lot of magnesium in cocoa and whole grain bread. There is a record amount of calcium in poppy and sesame seeds.

Some foods promote calcium excretion

It is necessary to consider not only what calcium is best absorbed with, but also what foods should be avoided. Thus, salt, coffee, rhubarb, sorrel, beets, spinach and carbonated drinks help remove calcium from the body. Oxalic acid is a natural antagonist that forms oxalates - poorly soluble salts deposited in stones, intervertebral discs, and tendons. You should not combine calcium supplements and the above listed products in one dose. Vegetarianism, or more precisely low protein content, increases the risk of calcium deficiency. Excess carbohydrates lead to a similar result. Dried apricots, rich in potassium, will help reduce calcium loss.

It is necessary to regulate the acidity of gastric juice

Low acidity occurs with dysfunction of the gastrointestinal tract, in the elderly, when consuming antacids and medications for the treatment of gastric and duodenal ulcers. Normalization of the intestinal epithelium, since it is in small intestine calcium absorption occurs.

Hormones influence how calcium is absorbed

In order for calcium to be absorbed, it is necessary to balance the level of hormones: growth hormone, estrogen, parathyroid hormone.

Why calcium is not absorbed in the body: check the pancreas, kidneys and liver

Pathology of the pancreas, kidneys and liver can interfere with absorption. In foods, calcium is usually contained in the form of compounds that have reduced solubility in water. Bile acids help solve the problem, which is why a healthy liver is important.

Why calcium is poorly absorbed: reasons in medications

Often the reason why calcium is not absorbed lies in the side effects of the medications taken. medications(anticonvulsants, diuretics, steroid hormones, laxatives).

Moderate physical activity promotes better calcium absorption

Regular moderate physical activity without overexertion (walking and running, exercises with dumbbells and barbells). After saunas and vigorous exercise, calcium may be lost through increased sweating. A glass of low-fat kefir is suitable to replenish it.

Try to limit stressful situations

After the shocks suffered, calcium was absorbed worse in the body. This is due to the production of cortisol, which promotes the excretion of the trace element by the kidneys. Cope with negative emotions not only help sedatives(they can only be taken as prescribed by a doctor), but also simple methods that we described in the article How to cope with stress during pregnancy.

When is calcium best absorbed?

The timing of calcium intake is affected by chemical composition drug. Calcium citrate (the best form for absorption) - regardless of food, carbonate - during meals. Calcium gluconate is less absorbed. In parallel with calcium supplements, you can take multivitamins.

Everything in the body must be balanced. Excess calcium also causes consequences: constipation, impaired absorption of iron, and the formation of stones. Therefore, do not exceed the dose prescribed by your doctor.

Strong bones and joints, healthy teeth and beautiful hair are signs good health. If the body is deficient in some nutrients, health problems begin. One of important minerals, which every person needs is calcium. It forms the skeleton and teeth, prevents the destruction of bones and joints, and is responsible for the health of hair and skin. The problem is that for complete absorption of calcium, certain conditions are necessary, which we will discuss below.

Time of day matters!

It turns out that a lot depends not only on your diet, but also on the time of day. It has been proven that the mineral is better absorbed in the evening. Take a calcium supplement after dinner. The same applies to foods containing the mineral in large quantities.

How calcium is absorbed: useful information

Do you consume a lot of foods that contain this mineral? You also accept vitamin supplements with calcium? But despite this, you cannot boast of strong nails, teeth or beautiful hair. Most likely the problem is that you do not take into account some factors that affect the absorption of the mineral by the body.

Below we have presented a table with products that contain maximum amount calcium.

Check out our post Which Foods Are High in Vitamin C: List

What is the best way to absorb calcium in the body? First of all, you should take care of replenishing the deficiency of vitamin D, since it is the one that promotes the absorption of calcium. Try to be in the sun more often. Eat seafood, fish and eggs. You can also take vitamin D in the form of a vitamin supplement after meals.

In the pharmacy, most calcium supplements also contain vitamin D. The easiest option is to purchase a vitamin supplement, since products often do not contain the required amount of calcium.

Calcium absorption depends on minerals such as phosphorus, magnesium. These minerals are present in beans, peas, soybeans, fish, fresh herbs, cabbage, cottage cheese, whole grains, and seeds.

Foods that remove calcium from the body

Some foods promote rapid removal of calcium from the body. You need to consume them in minimal quantities. Such products include greens such as spinach and rhubarb, caffeine-containing drinks (coffee, green and black tea), pickles, and carbonated drinks.

Keep in mind that regular physical activity contributes to the rapid removal of the mineral from the body. That is why doctors recommend increasing the amount of calcium in the diet in such cases.

Medications and calcium absorption

People with low acidity need to take medications that increase it. Low acidity impairs the absorption of the mineral. It is allowed to combine taking medications to increase acidity and eating foods rich in calcium.

Certain medications impair the absorption of the mineral, including anticonvulsants and diuretics, hormonal agents, laxatives.

If your doctor has prescribed you to take calcium in large quantities, divide the daily dosage into 2-3 doses throughout the day.

Helpful tip: Lemon juice improves calcium absorption. Before meals, drink 1-2 teaspoons of freshly squeezed lemon juice.

Stress and calcium: is there a connection?

Research shows that due to stress, depression and insomnia, the amount of calcium in the body decreases. Try to reduce the amount of stress, take sedatives.

We take a vitamin complex!

It is quite difficult to ensure the presence of all necessary products in the diet, for this reason most of the calcium is not absorbed. This is why doctors recommend taking vitamin supplements that contain several vitamins and minerals. Thanks to them, you don't have to worry about whether the mineral is absorbed or not.

How is calcium absorbed, with what minerals and vitamins? We answered your question and now you know what foods you need to include in your diet.

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Absorption of calcium in the body. Factors that interfere with or promote calcium absorption. Proper absorption of calcium in the human body is the main condition for good health. This refers to the amount of calcium that is absorbed from digestive tract, and is transmitted through the circulatory system. There are factors that promote calcium absorption, while other factors limit its bioavailability in the body, significantly reducing the amount of this mineral that the body can use. Therefore, it is important to know the food sources of calcium, and above all, to know how to improve the absorption of calcium in the body.

Every day, calcium is lost in urine and feces, which is normal, as is some loss in bone mass as we age. Pregnancy and lactation - during this time there is an increased consumption of calcium. The use of laxatives and diuretics increases the excretion of calcium from the body;
However, the problem appears when the amount of calcium that is excreted from the body constantly exceeds the amount that is taken into the body through food. What conditions and dietary factors that accelerate the elimination or interfere with the proper absorption of this important macromineral?

Excessive coffee consumption; alcohol consumption; lack of vitamin D; lack of hydrochloric acid in the stomach; absence physical exercise and stress make calcium absorption difficult.
While heavy exercise also makes it harder to absorb calcium, moderate exercise promotes calcium absorption.
Diet, rich in fats and sugar increases calcium excretion. Additionally, as the amount of sodium (salt) and protein in the diet increases, the amount of calcium excreted also increases.
The amount of calcium absorbed by the body will be less if it is consumed in large quantities at once. Therefore, it is better to consume it with food in smaller doses throughout the day to promote its absorption. It is not recommended to consume more than 500 mg at one time.
Since calcium is associated with the presence of phosphorus, the absence or excess of either of these two macrominerals in the body may
affect the assimilation of another. It is useful to reduce the consumption of carbonated drinks, with high content phosphorus.
If calcium is consumed together with iron, both will compete in absorption, causing the effect of both to be very weak. It is useful not to mix them at one time. Vitamin D3 is required for effective absorption of calcium in the gastrointestinal tract.
Magnesium is necessary for the absorption of calcium. It prevents the formation of calcium oxalates in the kidneys and urinary tract, avoiding the development of urolithiasis.

In the dark, calcium is absorbed better in the human body.

Calcium is absorbed better if taken not on an empty stomach, after a small snack - and for more complete absorption of calcium, an acidic environment is necessary.
But at the same time, the passion for porridges, dishes that contain oxalic acid, (borscht with sorrel), rhubarb, excessive consumption fatty foods- all this interferes with the absorption of calcium in the intestines. Oxalic acid, present in almonds, soybeans, cocoa, spinach, beets, and chard, combines with calcium in these foods to form insoluble compounds that are very difficult to absorb in the intestines.

Calcium deficiency in the body may be indicated by:

• Osteoporosis, increased susceptibility to fractures, dental caries.
• Decreased immunity, tendency to allergies.
• Cramping muscle pain, numbness and tingling sensations in the limbs.
• Development of urolithiasis.
• Poor blood clotting.
• Increased excitability, nervousness and irritability.
• High blood pressure.

Magnesium and phosphorus require vitamin D for their absorption, if they are consumed in excess, the amount of vitamin D available in the body for calcium absorption decreases.
Vitamin D enhances the absorption of calcium in the intestines, and therefore, you need to eat foods that contain it, such as sardines, fish fat, salmon and eggs, as well as sunbathing so that the above-mentioned vitamin is present in the body in normal quantities and promoted calcium absorption.
It must be taken into account that calcium absorption decreases with age by 15-20%, and therefore in this case it is necessary, especially for women, to increase daily intake to compensate for this.

Having a sufficient level of calcium in the body is necessary for every person. Thanks to this indicator, it is possible to maintain bone tissue, hair and legs in healthy condition. It is especially important to consider the calcium balance in the body for children. This becomes a task for parents, because the development of the skeleton and the formation of teeth depend precisely on this element. IN otherwise problems such as rickets, convulsions and even nervous disorders, which is very unsafe. Calcium is no less important for a pregnant woman, because the fetus also requires a large amount of material to form its own skeletal system. In order not to undermine your health future mom should consume enough calcium, and with products that accompany absorption.

By consuming large amounts of dairy products and fish, there is no guarantee that the body has received required amount calcium. Calcium absorption is a complex process that depends on more than one factor. Which must be taken into account when creating a menu and so on. This question and the proposed article will help you study.

How is calcium absorbed in the body's cells?

Calcium is absorbed by the body through the small and large intestines. The process occurs easily provided that the epithelial cells are not influenced by additional factors. Under additional factors refers to the presence in the body of components such as, for example, aspirin, or it could be oxalic acid. When combined with calcium, these components form kidney stones, which can subsequently even lead to surgical intervention.

The fact is that there are several types of calcium, namely, ionic and molecular. Ionic calcium is, of course, best absorbed by the body. But in Everyday life Most often a person uses the molecular one. It is found in all dairy products, which is why in some cases milk and cottage cheese do not solve the problem of calcium deficiency in the human body.

One folk remedy that helps increase absorption is a mixture of eggshell powder and lemon juice. But such a connection is not enough. The whole process must be accompanied by vitamin D. This problem especially concerns children. For an adult, it is enough to drink less coffee and go to fresh air, and then your vitamin D level will be normal.

How to properly consume calcium

As was previously said, for the harmonious absorption of calcium, it is necessary to consume it with products that contain vitamin D. According to doctors, such a procedure will be enough for the wave. And, of course, do not forget about systematic physical activity. No less useful are walks in the fresh air, away from industrial centers. Also, each person should know their calcium requirement. For example, for a woman after 50, the norm increases three times, and a deficiency can seriously affect health.

Thus, it is necessary not only to take vitamin complexes, but also to consume products of natural origin. Exactly natural food, moderate physical activity can work wonders, and this is scientifically proven. Loading dose Calcium is found in canned fish, such as mackerel, and is available and tasty option, the fish is tender and will definitely suit your taste.

Conditions for improving calcium absorption

Sometimes nutrition and vitamins alone are not enough, some people need to reconsider their overall lifestyle, so it is necessary to take into account all aspects.

Diet . Whatever one may say, diet is one of the most important factors. Nutrition plays an important role and not only in the absorption of calcium. First of all, you need to take care of the presence of vitamin D in the body. This is the consumption of eggs and fish of the salmon family. Thanks to this vitamin, calcium is well absorbed and has a beneficial effect on bone tissue.
Producers of healthy milk even add vitamin D to their products. But sometimes this is not enough; when exposed to the sun, vitamin D is released in the human body. Therefore, walks are simply necessary. And, of course, you can add all kinds of additives to your food, but this is done only on the recommendation of a doctor.

Excretion control . It is necessary to control not only products containing calcium, but also products that promote its excretion. First of all, such products include salt, coffee, herbs, especially sorrel, and sweet carbonated drinks. The most dangerous acid for the body is oxalic acid, which forms salts and subsequently stones. Based on this, you should not consume calcium-containing products with the above-listed products. This is a dangerous compound for the body.

Stomach acid . Low stomach acidity also affects calcium levels. Stomach acidity decreases with the use of a large number of medications and with age. Therefore, you need to take these factors into account and, if necessary, increase your consumption of calcium-containing products. Consult a doctor and take a number of necessary measures.

Before using any medications, you need to find out for yourself a number of side effects. There are medications that interfere with calcium absorption. In such a situation, you urgently need to consult a professional doctor, and it is possible to replace the drug with a similar one, but without such an indicator.

Another key to success is physical activity, which will have a general effect on the body. beneficial effect. At the end of the load, you need to drink a glass of kefir, which is also necessary for the body.

Stressful situations have a significant impact on the body, so don’t get upset over trifles and control yourself. Perhaps in some situations, it is worth taking sedatives.

Thanks to such simple tips and actions, you can maintain the health of your own body for a long time.