In this guide, we will show you everything you need to know about how to absorb calcium, so keep reading!
Below you can find out 5 different methods to absorb calcium,
- Method 1 – Vitamin D And Calcium Absorption – Biochemistry Lesson
- Method 2 – Calcium And Magnesium Absorption Basics – Dr.Berg
- Method 3 – The Best Ways To Make Sure You Are Absorbing Your Calcium Supplement – Dr Alan Mandell, D.C.
- Method 4 – How To Improve Calcium Absorption?
- Method 5 – Diet & Nutrition : How To Best Absorb Calcium Supplements
Method 1 – Vitamin D And Calcium Absorption – Biochemistry Lesson
Hey guys and this is im going to talk to you guys about calcium absorption and the role in importance. Of vitamin d and calcium absorption and why we actually need vitamin d to absorb calcium properly so to begin. Vitamin d is commonly absorbed from food or produced in the skin in the form of cholecalciferol or vitamin d3. Now this form of vitamin d is not the active form that we require to adequately absorb calcium so what.
Does it need to do well when you first absorb cholecalciferol it needs to undergo a couple of steps to. Be processed into the active form so what it does is cholecalciferol actually travels to the liver and will become. Called calcify do calcify do will then travel to the kidney where it is processed into calcitriol or the active. Form that were actually interested in the form that aids in calcium absorption so this brings up an important point. Guys that in order for a person to produce calcitriol in adequate amounts they actually need a healthy and functioning.
Liver and a healthy and functioning kidney so this is important when we think about patients with renal failure in. For calcium calcium actually requires calcitriol for adequate absorption and utilization so why is that well when we look at. An entry site in the small intestine on the left we can see the intestinal lumen so say you have. Absorbed or ingested some calcium in your diet well the the process the basic process of calcium absorption goes like. This calcium is brought into the intro site through a calcium transporter it binds to a protein in the in.
The cytosol known as cal bind indy this allows the calcium to be transported through the entry site and to. The opposite side of the entry site so that itll can be pumped out of the entry site into the. Blood stream via an atp dependent calcium pump so why is calcitriol so important in this process well when you. Have calcitriol it enters the entry site and itll actually bind to a protein known as vitamin d receptor or. Calcitriol receptor now this receptor is actually a transcription factor and itll actually bind to something else that is retinoid.
X receptor but thats not important in this scheme so when it binds to vitamin d receptor the calcitriol will. Enter the nucleus where itll activate a genetic program so what is this genetic program do well the genetic program. Will actually increase the expression the translation transcription translation and expression of calcium transporters so that allows the inter site. To uptake more calcium itll also actually increase the expression of cal bind and d so it will increase the. Amount of calvin dandy within the cytosol and last but not least itll also increase the activity of the atp.
Dependent calcium pumps to allow the entry site to pump out even more calcium into the bloodstream so all of. These processes will increase the uptake of calcium into the enter site and allow more calcium to be up taken. Or absorbed into the bloodstream so what is the recommended dietary intake of vitamin d in calcium well according to. The national institute of health the recommended dietary allowance for vitamin d in early life zero to 12 months of. Age is 409 units per day from one to seven years of age it is recommended that a person should.
Intake 600 international units per day and greater than seven years of age 800 international units so now what is. The recommended dietary allowance for calcium well the recommended dietary allowance for calcium for infants from the ages of 0. To 6 months is 200 milligrams per day from 7 to 12 months of age 260 milligrams per day from. 1 to 3 years of age 700 milligrams per day 4 to 8 years of age 1000 milligrams per day. 9 to 18 years of age 1300 milligrams day 19 to 50 years of age 1000 milligrams per day 51.
To 7 years of age 1000 milligrams for males and 1200 milligrams for females per day and over the age. Of 71 it is recommended that a person intake about 1200 milligrams of calcium per day so anyways guys that. Was a quick lesson on the role of vitamin d in calcium absorption i hope you found it helpful if. You did please like and subscribe for more lessons like this one anyways guys thank you so much for watching. And have a great day.
Method 2 – Calcium And Magnesium Absorption Basics – Dr.Berg
Hey guys dr. Burke here in this short video i want to talk about calcium magnesium so lets talk about. The function first of all calcium yes we know its for your bones its for your teeth but really its. For the muscles the nervous system and mainly cellular communication its one of the main minerals that helps the cells.
Communicate okay and so many people have either too much calcium or not enough okay if you have too much. Calcium you have soft tissue calcium you have heel spurs kidney stones tartar on the teeth hardening of the arteries. Youre going to get blood pressure that goes up youre going to get stiffness in the joints youre going to. Get arthritis bursitis tendinitis all the itis and thats coming from too much calcium now if you did not take. Enough magnesium with it the calcium will build up in the body thats why you should always take it together.
So for someone to take just straight calcium i would never recommend that okay so because you need magnesium to. Help mobilize and make calcium function so it controls the muscle the nerve function even blood clotting as well so. Magnesium on the other hand helps the muscles relax helps the nerves transmit especially in the heart if youre deficient. In magnesium youll typically have arrhythmias atrial fib and problems with the nervous system in relationship to connection with with. The muscle itself its a central nervous system brain relaxer okay so its great for sleeping so now in order.
To absorb these two minerals you need vitamin d c people are associated by dan in d absorption with just. Calcium but you magnesium needs it just as much as calcium so what is vitamin d do it helps absorb. Calcium magnesium by 20 x in these in the small intestines so it absorbs it and it brings it up. Into the blood and by the way as a side note when youre deficient in vitamin d3 you can get. Nosebleeds and you can have excessive bleeding of the menstruation like the menstrual cycle so just realize one of the.
Remedies to help heavy bleeding or nosebleeds is take some vitamin d3 you can get it from the sun or. Just take it as a supplement okay so thats what vitamin d does it helps to transport these minerals and. Up into the blood but you also need to go further into the bones right and to do that you. Need another vitamin called vitamin k2 okay vitamin k2 is a fat soluble vitamin so vitamin d3 so vitamin k2. Is different than vitamin k1 it transports calcium from the joints from the arteries into the bone so if you.
Have soft tissue calcium buildup it could be that your magnesium is fine its just that you need vitamin k2. So how do you become k2 division well just avoid all fats because vitamin k2 is in all the grass-fed. Butter in animal products okay its also in a vegetarian product called nato which is a fermented soy make sure. You get non-gmo but the point is that vitamin k2 is essential in the full transportation of these two minerals. Into the right place okay so we need we need these two in a certain balance we need these two.
In the body but we also need this last thing right here which is an acidified stomach so many people. As they age if they have heartburn gerd constipation they have an alkaline stomach its too alkaline they need an. Acidic stomach to be able to absorb these minerals so if you have heartburn for example or indigestion we know. Your stomach doesnt have enough acid and that valve wont close so if the valve wont close the acid comes. Up so if you have a nice enough of strong acid in your stomach the valve closes and everything is.
Cool but if you have that problem that means you dont have enough acid so you cant mobilize these minerals. And they dont really get absorbed so what you have to do is take some upside of vinegar pills or. The actual apple cider vinegar and some water drink with a straw and start to acidify the body to pull. These minerals into the tissues okay now what are the ratios calcium magnesium number one you know people say well. You need two to one ratio too much too – two times as much calcium as magnesium well i disagree.
Because so many people that ive come across they have i already have too much calcium theyre like they have. Their stiffness they have joint issues they have spurs they have all sorts of calcium issues we dumped more calcium. Into the body were going to have a problem unless they have osteoporosis if they bas prosess i might do. A two to one but everyone else i would do 1:1 ratio why because not very many people get enough. Magnesium because they dont have enough leafy greens thats where you get it from all the vegetable family you get.
Calcium from broccoli and other things but realize that broccoli and even kale have theyre a little bit higher in. Oxalates so sometimes that might block the absorption of calcium so an even spinach as well so thats why you. Need the lemon juice i have that in the other video so theres a i dont want to confuse you. But heres the point i like to get my calcium from a little dairy so maybe there are some grass. Fed you know cheese or something like that a little bit each day and you have enough calcium so i.
Dont like to take too much calcium but if youre going to take it take a small amount one-to-one ratio. And you can take more of it if youre doing some program or detox or you know you have osteoporosis. Or youre maybe youre trying to sleep or get rid of a cramp in your calf which thats an indication. That you need this but the point is that i want you to understand that theres a lot of different. Factors involved in the balancing of these two minerals the absorption of these two minerals from the stomach having the.
Stomach ph its not just a matter of oh im going to take this vitamin because someone told me to. Take it you have to think with it and take it when you need it and so youre not taking. Too much alright so i just wanted to kind of review all that ill put some notes below and definitely. Continue to watch my videos and make comments below ill see in the next video.
Method 3 – The Best Ways To Make Sure You Are Absorbing Your Calcium Supplement – Dr Alan Mandell, D.C.
Note – This section will be updated soon.
Method 4 – How To Improve Calcium Absorption?
Note – This section will be updated soon.
Method 5 – Diet & Nutrition : How To Best Absorb Calcium Supplements
Im katie adams a registered dietitian with decathlon club part of western athletic clubs the best source of calcium is. Of course dairy products besides containing calcium dairy products also contain protein which will help keep you fuller for a. Longer period of time the optimum amount of calcium is 1500 milligrams a day or about three servings of dairy. Remember to spread your dairy out over between three or four hours just as it takes three to four hours.
To digest and absorb a meal it takes that much time to absorb a serving of dairy calcium is also. Found in some other unconventional food sources dark leafy greens such as broccoli and spinach and kale all contain calcium. Both in their raw and cooked forms certain juices such as orange juice might also be fortified with calcium however. You want to remember to limit your intake of juice and especially be mindful if your juice has added sugar. Another source of calcium are breakfast cereals and other grain products they are often fortified with calcium im katie adams.
A registered dietitian with decathlon club part of western athletic clubs and that is how to eat more calcium.
Conclusion – How To Absorb Calcium
The purpose of this post is to assist people who wish to learn more about the following – how do you absorb calcium ?, endocrinology – calcium and phosphate regulation, factors affecting calcium absorption : factors increasing and decreasing calcium absorption, vitamin d & calcium absorption | vitamin d synthesis | explained in hindi, how to absorb calcium better! | 2 minutes to better health, osteoporosis is not a calcium deficiency – remedies for osteoporosis – dr.berg, nutrition for bone health calcium and vitamin d, does calcium reduce iron absorption?, hypocalcemia (low calcium) pathology, causes, symptoms and treatment, animation, vitamin d & calcium absorption, how to best absorb calcium supplements, hypercalcemia – too much calcium, animation, how to choose the best calcium supplement and avoid problems, calcium homeostasis: regulation & maintenance, can you absorb calcium from spinach? | dr. neal barnard and lee crosby, rd, ld.
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