A UNIQUE LOOK AT CALCIUM

As everyone (mows, calcium is a vitally important mineral for the body. But in addition to its commonly known roles in strong bones and teeth, calcium is also important for the clotting of blood, enzyme regulation (especially in the production of energy), the integrity of our cells, and muscle function.

The problem encountered most often with calcium is not that people need more of it in their diet or that they need to take more calcium supplements; it's that most people do not properly utilize the calcium they already have. There are many common, everyday factors that either decrease or increase the body's ability to use calcium. Before discussing that aspect let's briefly look at how calcium works in the body.

Calcium is carried throughout the body via the bloodstream, in two distinct forms approximately half the calcium is in a usable ionized form, and the other half, attached to protein, phosphate, and citrate, is relatively unavailable as a nutrient. However, even the usable calcium is not utilized when the pH (the acid/alkaline balance) is too alkaline. This is especially true in the stomach, where a normal acid condition is important. Foods such as milk and milk products, and substances like antacids, produce an alkaline environment rendering dietary calcium highly ineffective. This is called the milk-alkali syndrome, and is not just a concern for the elderly, but any age group, as everyone requires efficient calcium metabolism.

Calcium is carefully regulated in the body by the hormonal system. vitamin D, magnesium, phosphorous, and fats. As mentioned in the last issue of the A.K. Health Bulletin, prostaglandins (derived from certain dietary fats) are necessary for calcium to enter the bones and other areas of need.

Improving Calcium's Efficiency

Some common factors that prevent calcium from being properly used in the body include:

1.   Ingestion of high oxalate foods such as cocoa, spinach, parsley, and soybeans.

2.   Consuming larger amounts of high phytate foods as found in most processed grains, especially oats and mung beans. This problem is remedied through the use of whole grains and fresh, raw vegetables. Both contain significant amounts of phytase, which break down phytates in the intestines.

3.   Eating large amounts of high phosphate foods such as lunch meats, soft drinks, bran. and wheat gem. This includes vitamin and mineral products with high amounts of phosphorous, such as lecithin. It also includes non-foods such as dish soap that contains phosphates - which too often find their way into the diet as a result of not properly rinsing soap from dishes. Large amounts of phosphorus in the diet can actually cause a bone loss of calcium.

4.   High protein diets.

5.   The use of antacids and other sub-stances, such as milk and milk products, which decreases stomach acidity.

6.   Mental and emotional stress. It has bean shown that this state can result in twice as much calcium lost as the amount consumed.

 

Some other factors which improve calcium usage by the body include:

  1. Sunshine (vitamin D).
  2. Acidifying foods such as apple cider vinegar, sauerkraut, cabbage, vine ripened tomatoes, tomato juice.
  3. Small amounts of wine (4-6 oz.) with meals (if tolerated).
  4. Foods high in essential fatty acids, such as' egg yolks, butter, and especially cold pressed oils (uncooked). Infants who ingest fats other than from human milk, calcium is not absorbed

Any problems with the normal functioning of the stomach or small intestine could adversely affect the digestion and absorption of calcium. One of the most common problems is not enough stomach hydrochloric acid

Some factors which may lower stomach hydrochloric acid and/or decrease intestinal function (decreasing calcium availability) include:

  1. Drinking liquids with meals (except a small amount of alcohol like wine), especially milk.
  2. Eating meals late in the evening (the least efficient time).
  3. Depression, anger, or other negative mental states before, during or after the meal.
  4. large meals with a wide variety of different foods (especially mixing starches or sweets with meats).
  5. Age. Normally, the amount of hydrochloric acid decreases with age. At 75 years of age, a person may normally have only 15% of the stomach acid they had when they were 20 years old.

 

Factors which may improve stomach hydrochloric acid function, hence improving calcium metabolism, include:

  1. Drinking little or no liquids with meals. A small amount of wine will aid digestion.
  2. Eating larger meals earlier in the day, and light meals later in the by m evening.
  3. Eating meals with fewer food combinations. Especially avoiding protein/ sugar combinations. (Have dessert an hour or so after protein meals.)
  4. Chewing food, and eating slowly.
  5. Relaxing around meal time.

 

Excess Calcium

 

Calcium is one of many nutrients which, when in excess, can cause problems. Symptoms are actually like those of too little calcium, and include dry itchy skin, fatigue, high blood pressure, constipation, bone pain, fractures, kidney stones, and calcium deposits around the joints. Again, the excess calcium is often due to the body's inability to utilize it, with resultant storage of calcium.

 

Of utmost importance in this instance, is that the origin of excess calcium be found. Common causes may include more subtle imbalances in the hormonal system, or excesses of vitamin A and D. As mentioned above, the milk-alkali syndrome and other alkaline state are also potential problems, as are most advanced hormonal imbalances such as hyperthyroidism and hyperparathyroidism. Decreased gravity stress (discussed below), a common problem, and a rare generic factor are other possibilities. More life threatening causes include kidney disease and malignancy. Certain drugs, such as lithium, can also adversely affect calcium regulation.

The body will protect itself from getting too much dietary calcium by absorbing lower amounts if too much is consumed at one time. Therefore, taking higher doses of calcium in tablet form will actually result in a smaller percentage of absorption. As a result, taking a lower dose of calcium supplementation can often result in more absorption. Moreover, most people can get all the calcium they need from a healthy, properly digested and efficiently absorbed diet.  Because of stress and the nutritional habits found in our society, however, it's questionable whether most people can actually accomplish this.

 

Calcium levels in the blood will not reflect mild calcium imbalances because blood levels are kept within a specific "normal" range at almost any expense. However, a disturbed level of blood calcium is often an indication of more serious problems. More subtle imbalances maybe diagnosed, in part, by measuring the calcium levels in the urine.

 

Gravity And Calcium

 

Perhaps the most important reason for improper calcium usage is the lack of gravitational stress. This same deficiency is why long tern space travel is such a problem: The lack of gravitational stress results in an (often excessive) decrease in muscle and bond calcium. Here on Earth, there is an easy way so remedy this: exercise. Easy, low-level, aerobic exercise will do more for most people's calcium metabolism than all of the factors considered above.

 

Another aspect of gravity stress is immobilization. This is often the result of being confined to bed or wheelchair because of illness or other incapacitation. This too can result in serious disturbances in calcium usage.

 

We have significant control of many aspects of our calcium utilization. By implementing the suggestions outlined here, we can make the most of this important dietary mineral by making more available the calcium our body requires.