Found in bones, teeth, muscles, nerves and blood; there is more than 1 kg (2ΒΌ lb) in the body. Its absorption in the digestive system is affected by Vitamin D, Magnesium, bran (which can inhibit absorption), Phosphorus, fats, the oestrogen hormones and the parathyroid glands. Deficiency results in Osteoporosis (brittle bones). Growing children and older women need a lot of calcium.
Sources
Milk (particularly skimmed milk), cheese, wholemeal bread, sesame seeds, soya flour, haricot beans, almonds, parsley, spinach, broccoli, turnip, hard water, herring roe and fish.
Supplements Available
Soluble and non-soluble tablets
DRV*
Infants 525 mg
Children 350-550 mg
Women 800-700 mg
Lactating mothers 1,350-1,250 mg
Men 1,000-700 mg
N.B. Amounts drop as you get older.
Side Effects
It has been suggested by some authorities that milk is not a good source of calcium to rely on, partly because of the commonness of allergic reactions and also because it lacks Magnesium, which can lead to a magnesium deficiency, especially in children drinking large quantities. It is usually not toxic in healthy persons. Do not give at the same time of day as magnesium and Manganese. Ensure stomach acidity is satisfactory.
Important Notes
Dosages advised are deliberately on the safe side and may not be high enough to give benefit, but it is recommended that higher dosages should only be taken under the care of a practitioner experienced in nutritional medicine.
Side Effects refer to effects of much larger doses on the whole than those recommended here.
* for explanation, please see Introduction to Nutritional Supplements |
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