Calcium is a very important nutrient. It is essential for the health of your bones, teeth, nerves, muscles, and much more. With all that it does it isn’t too surprising that daily calcium needs can range from 800 to 1300 mg depending on your age*. But, there are lots of complicating factors in meeting those high calcium requirements every single day! With a little know-how, you can get the most from your daily calcium intake.
 
Calcium Helpers
In order to maximize calcium absorption and also keep calcium in the bones, your body needs help from other nutrients and certain conditions including:

• Vitamin D – Calcium’s best friend, vitamin D helps the body to absorb calcium. Therefore, it is very important to consume the two nutrients together. Most calcium supplements, including Adora Calcium contain vitamin D. But, some high calcium foods do not, particularly some fortified foods and vegetables like broccoli and spinach. To remedy this problem, be sure to get more D through supplements or sun exposure.   
  
  
• Vitamin K – K is best know for its role in clotting the blood, but it also helps keep calcium in the bones. The digestive tract is able to make adequate amounts of vitamin K, but some calcium supplements, like Adora Calcium, include the nutrient to optimize bone health.  
  
  
• Magnesium – Calcium’s cousin, magnesium is a mineral that actually helps maintain calcium levels in the body. Magnesium can be found in a wide variety of unprocessed foods such as nuts, seeds, whole grains, and leafy grains.
  
  
• Stomach Acid – Calcium is absorbed into the blood stream in the upper portion of the small intestine. However, before this can occur, calcium must be broken down by stomach acid. Ideally, calcium pills should be taken with food to stimulate stomach acid production. Since Adora Calcium is chewable and contains real chocolate, it is likely that the stomach will produce enough acid for adequate digestion, but for those who have digestive trouble it is wise to eat a little snack with your Adora Calcium supplement to insure optimal absorption.
  
  
• Timing & Amount – Digestion is a slow and steady process which takes approximately 2-3 hours to complete. However, during that window of time the body can only absorb approximately 500 mg of calcium. As a result, in order to meet requirements of 1000 mg or more, you must consume at least 2 servings of calcium either from supplements or through foods spread out over the course of 2 to 3 hour intervals. For example:
  A cup of yogurt at 10:00 a.m. (300 mg of calcium) +
  An Adora Calcium at 2:00 p.m. (500 mg of calcium) +
  An Adora Calcium at 7:00 p.m. (500 mg calcium) = 1300 mg
  This fulfills the calcium requirements (1300 mg) of a teenager or postmenopausal woman (See Chart Below).

Naturally, calcium’s “helpers” can’t do their job if you aren’t getting enough of the mineral to begin with. Take a look at the Calcium Resources below for the number of Adora Calcium supplements, and the types of calcium-rich foods that will help you meet your daily calcium requirements. With a little planning, you can easily give your body the calcium it needs.

While calcium has a great group of friends, it unfortunately has lots of enemies too. Watch for next month’s Women’s “circle of health” where we address “Calcium Challenges: Factors that fight calcium absorption”.

CALCIUM RESOURCES

Calcium & Vitamin D Requirements by Age*

High Calcium Foods*

*Source: U.S. Department of Health and Human Services. The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What it Means To You