The following paragraphs talk about the factors that help the absorption of calcium in the body, which are many, such as the level of vitamin D, and the parathyroid hormone, in addition to the factors that prevent or slow down the absorption of calcium, and the minimum and maximum allowable levels of calcium per day from birth to the elderly.
What is calcium
Calcium is a mineral found in many foods, and the body needs it to maintain bone health and to perform many important functions, and the body cannot produce it; So it stores it in the bones and teeth; To support its structure and rigidity.
Another important function of calcium in the body is to move muscles, transmit messages between the brain and every part of the body, and it also strengthens blood vessels to move blood around the body and helps release hormones and enzymes that affect almost all body functions.
Factors that aid calcium absorption
Calcium is the hardest mineral for the body to absorb. As 30-80% of dietary calcium is not absorbed by adult bodies, which increases calcium absorption:
Vitamin D: Vitamin D in the digestive system helps absorb calcium into the bloodstream, from the walls of the duodenum, and maintains calcium levels in the blood.
Parathyroid hormone: increases the transport of calcium across the intestinal cell membrane.
Hydrochloric acid: it is secreted by the stomach during digestion, and it is necessary for the absorption of calcium in the duodenum. Calcium and magnesium supplements can be taken at bedtime, or between meals; Because the acidic environment necessary for its digestion is ready in the stomach.
Milk lactose: Lactose works with the intestinal flora to form an acid that lowers the pH of the stomach, increasing the solubility of calcium.
Amino acids: lysine and arginine increase calcium absorption; Because it combines with protein molecules (amino acids).
Exercise: Exercising with vitamin D helps absorb calcium, which promotes bone health.
Calcium absorption barriers
Calcium absorption interferes with several things, including:
Oxalic acid: Foods rich in oxalic acids are spinach, chard, and chocolate; Because it combines with calcium to form a crystal of salt (calcium oxalate), which cannot be absorbed.
Phytic acid: Phytic acid, which is found in whole-grain and high-fiber foods, affects calcium absorption in the same way that oxalic acid does.
Phosphorous: Excessive intake of phosphorous in the diet causes calcium to be deposited in the form of calcium phosphate in the body; This prevents its absorption.
Stress: It can hurt the production of hydrochloric acid in the stomach, and the normal digestive behavior in the body, and therefore can hurt the absorption of calcium.
Caffeine and drugs such as anticoagulants, corticosteroids, and parathyroid hormones reduce calcium absorption in the body.
Lack of exercise.
Vitamin D deficiency.
Some people are more likely than others to have trouble getting their calcium, and they are:
postmenopausal women; Because the loss of calcium from the bones is large, it can be avoided by taking calcium supplements.
Women of childbearing age who have stopped menstruating (amenorrhea); Exercising a lot or have a poor diet.
people with lactose intolerance; Because they don't eat milk and dairy products.
vegetarians; Because they avoid dairy products.
The daily need for calcium
The following is the standard breakdown of the amount of calcium that each person needs:
- From birth to 6 months: 200 mg.
- Infants 7 to 12 months: 260.
- Children 1-3 years old: 700.
- From 4 to 8 years: 1000.
- Children 9-13 years old: 1300.
- 14 to 18 years old: 1300.
- 19-50: 1000.
- Adult men 51-70 years old: 1,000.
- Adult women 51-70 years old: 1200.
- 71 years and over: 1200.
- Pregnant and lactating adolescent girls: 1300.
- Pregnant and lactating adults: 1,000.
Calcium-rich food
Calcium sources include the following: [3]
Milk, cheese, and all dairy products.
Green leafy vegetables.
Soy drinks with added calcium.
Bread and everything made with fortified flour.
Fish with its bones, such as sardines.
Increase calcium in the body
Excess calcium in the body causes several side effects, such as [1]
constipation;
It interferes with the body's ability to absorb iron and zinc.
Increased risk of kidney stones.
Most people don't get more than the required limit from food alone, the increase comes from supplements, and the following is the upper recommended limit of calcium each day:
- From birth to 6 months: 1000 mg.
- Infants 7-12 months: 1500.
- From 1 to 8 years: 2500.
- 9-18 years: 3000
- 19-50 years: 2500
- 51 years and over: 2000.
- Pregnant and lactating adolescent girls: 3000.
- Pregnant and lactating adults: 2,500.
The factors that help absorb calcium are diverse, and calcium is an important element that the body does not produce but must be obtained from the diet, or from supplements, but you should consult your doctor before taking supplements; to determine the appropriate dose; Because its increase causes complications such as affecting the absorption of iron and zinc.
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