Whether you’re focused on getting more calcium through calcium-rich foods or you’re taking supplements to get the job done, it’s a good idea to make sure your body is actually absorbing this nutrient. After all, your bones and muscles need a little help taking in the calcium you’re giving them. As it turns out, certain habits you have can increase or decrease the absorption of calcium. Want to ensure your body is getting as much as possible? Then read on to learn about the absorption of calcium so you end up with stronger bones, teeth, and muscles.
Get started by adding these foods to your diet: Calcium-Rich Foods You Should Eat Every Day
Get More Vitamin D
Vitamin D not only benefits your body on its own, but is also assists with the absorption of calcium, so make sure you get enough on a regular basis. In general, the recommended amount of vitamin D is about 600 IU per day for anyone between the ages of 1 and 70. Infants need about 400 IU per day, and adults over age 70 need 800 IU daily. The easiest way to find more vitamin D is to get about 15 minutes of sun every day, since sunlight is a great source of this nutrient. You can also get vitamin D by eating swordfish, salmon, egg yolks, and any milk, cereal, or orange juice that is fortified with vitamin D. Or, you could take a supplement, like FitFormula Calcium + Vitamin D.
Learn more about vitamin D’s role in maximizing calcium absorption and your overall health: The Deets on Vitamin D—Important Facts You Should Know
Add More Magnesium to Your Diet
One of the other ways to absorb more calcium is to increase your intake of magnesium. This nutrient not only helps the body absorb calcium, but also assists in building healthier bones. Women between 19 and 30 years old should get at least 310 mg per day, while women 31 and over should get 320 mg daily. Men between the ages of 19 and 30 should get 400 mg of magnesium daily, while men 31 and over need 420 mg per day. You can take a magnesium supplement on a regular basis, or just eat more magnesium-rich foods, such as broccoli, almonds, and spinach. As a bonus, these foods also feature lots of calcium!
Limit Certain Drinks
If maximizing calcium absorption is on your mind, it’s time to stop drinking beverages that could do the opposite for you. For example, caffeine actually reduces calcium in your body, since it’s a diuretic. So if you’re trying to boost the absorption of calcium, limit your coffee, tea, or soda to one or two a day. You should do the same with alcoholic drinks, since they can keep your liver from properly converting vitamin D into the form that’s best for your body—and this reduces calcium absorption.
Avoid a Few Substances Found in Some Foods
Some foods contain ingredients that hinder the absorption of calcium. For instance, phytic acid and oxalic acid both bind calcium together with other minerals, keeping your body from absorbing this nutrient. Whole-grain bread, sweet potatoes, nuts, seeds, and beans tend to have lots of oxalic and phytic acids, so try to avoid eating these when you take calcium supplements.
Split Up Your Calcium Supplement Doses
Your body can’t handle a ton of calcium at once. So if you’re taking a 1,000-mg dose, consider splitting it up during the day, because otherwise some will go to waste. Feel free to divide it into two, since your body can absorb about 500 mg at one time. If you’re taking FitFormula Calcium + Vitamin D powder, it’s easy, because you don’t have to cut up any pills. Just sprinkle half on your oatmeal, cereal, or eggs in the morning, and then mix the other half in your afternoon smoothie or glass of juice.
You can start putting some of these habits into practice by trying FitFormula Calcium + Vitamin D. Not only will you get more calcium this way, but you can also start maximizing calcium absorption because of the vitamin D and the ability to easily split your dose. Order your first box to begin as soon as possible!
Learn additional ways to absorb more calcium by reading: Increasing the Absorption of Your Calcium Supplement