We all know about calcium supplements, right? If you do any research at all you quickly learn that it is the most abundant and necessary mineral in your body. Now, all minerals have a place, but calcium is the "Big Kahuna" of them all. It's involved in so many of our body processes that if we are lacking in this essential mineral we soon realize we are in big trouble.
How calcium affects our body
The long-term effect on our bony tissue is critical if our calcium levels become too low, often resulting in osteoporosis, or brittle bones. Osteoporosis is characterized by low bone mass and structural deterioration of bone tissue, placing us at a much greater risk of bone fractures and injuries. Bone is 99% calcium and is our greatest storehouse for the mineral. When our blood needs the calcium elsewhere in our body, the necessary supply is depleted from our skeletal system. Ultimately, calcium is in wide demand in every organ and system we have, yet only available from one major source: our bones. An adequate calcium supplement is the only way to protect our skeletal system from osteoporosis. Unfortunately, our grandmothers' generation did not have the benefit of this knowledge; luckily, we do.
Low calcium levels resulting in osteoporosis is widely discussed in Western society. However, what is rarely mentioned is that the manifestation of hypocalcaemia (low calcium levels in the blood) is primarily neurological, which means our brain and nervous system become affected. If left too long in the hypocalcaemia state we can experience depression, some neuropathies, and dementia. If there is absence of enough calcium in a newborn, the baby may even exhibit signs of rickets. Rickets, the medical term for the softening and/or weakening of the bones, is commonly associated with a vitamin D deficiency; however a lack of calcium can also create this "rubber bone" phenomenon (R. Berkow, et al. The Merck Manual, 15th edition. Hypocalcaemia. 971-974, 1987).
As women, we should also be constantly aware of maintaining an adequate supply of calcium in our system, not only because of the risk of osteoporosis, but also because it is so closely associated with our menses. A lack of calcium can cause dysmenorrhea, a condition causing additional cramps and pain during our menstrual cycles, yet only "1200mg of calcium taken daily helps relieve many PMS symptoms" (Alvir, J. M.,.et al. Premenstrual and menstrual symptom clusters and response to calcium treatment. Psychopharmacology Bull. 27(2):145-148, 1991). Most gynecologists recommend calcium as a supplement, to ensure that our calcium stays at an adequate level.
Sources of calcium
Finding calcium is easy. It's in everything from broccoli to milk, from meat to nuts. In fact, it is harder to avoid calcium than to find it. The hard part is finding the right type of calcium supplement. The key to calcium supplementation is absorption; calcium supplements are useless if they aren't being absorbed into the system, and calcium must be taken in an acidic environment in order to be absorbed properly.
There are so many supplements on the market it is sometimes hard to know which one is the best. According to most researchers, Calcium Citrate absorbs more readily than any other form on the market. "Calcium Citrate dissolves easily in water and is regarded as being well absorbed. It is significantly better absorbed compared to Calcium Carbonate" (Harvey, J. A., et al. "Dose dependency of calcium absorption: a comparison of calcium carbonate and calcium citrate." J Bone Miner Res. 3(3):253-258, 1988). And since calcium absorption is best in an acid environment, most supplements also add some digestive aid (e.g., Hydrochloric Acid) with the supplement itself.
In the early '80s TUMS was the calcium supplement of choice. Now, TUMS is used for tummy aches or for an over-acidic stomach when we eat or drink too much. Yet as the above research proves, calcium needs an acid environment for full absorption. The problem with using TUMS as a calcium supplement is that the entire point of the product is to cool the stomach down and cut out the acid. As a calcium supplement it is a poor choice, as it doesn't offer an acidic environment for absorption; as an antacid, however, it works. Make sure that you talk with your doctor about finding an alternative calcium supplement - one that is combined in an acidic environment. I, for instance, often recommend taking a calcium supplement that also contains magnesium and zinc.
How much is enough?
"The Life Extension Foundation recommends a dosage of 1,000 mg to 2,000 mg of elemental calcium per day for women seeking to maintain their bone mineral content" (Osteoporosis protocol. Life Extension. 5(3):25-29, 1999). Calcium is suggested at higher amounts for colon cancer prevention (2000 mg), and higher yet for athletes who participate in extensive endurance training (3000 mg).
Having enough calcium is essential for good health. Yet unlike many common myths, getting enough and the right kind of calcium for our bodies requires much more than simply eating good sources in food. We all have to supplement this needed mineral to reach our optimum calcium need.
Please Note: As always, it's essential that you check with your healthcare professional before making any changes in your daily health regimen.
As with any health care change, if you are not already using this supplement and/or have further questions, ask your Health Care Professional. All of my physician friends know of this supplement, not all prescribe, but I am sure your Health Care Professional can help you assess whether or not EPO would be of any assistance to you.
About the Author
Dr. Robyn L. Finseth is a practicing Chiropractic Physician in the state of Oregon. She has a Master's degree in Counseling/Psychology and uses both of these degrees in her natural healthcare practice. In her spare time, she enjoys writing, of which her credits include being published in an internationally recognized chiropractic textbook.
Have you heard anything about the risks of getting too much calcium? I know it can lead to kidney stones, but I have heard rumours about calcium deposits in your body causing other harm. Not sure how reliable this information is.
My curse is my gift. My nightmares, deep sensitivity, and emotional instability gives the best (and most uncomfortable) inspirations I could ever have. For me, art is passion - and visions are the mirror, which show my feelings and connect me with the rest of the world. Read More...
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