VITAMINS: C ALCIUM & VITAMIN D
Question: Are there certain foods that interfere with calcium absorption?
Answer: The short answer to your question is no. In fact, some types of calcium supplements should be taken with food to maximize absorption. While foods do not generally inhibit calcium absorption, there are interactions between calcium and certain medications.
Calcium and vitamin D are important for building and maintaining strong bones. To protect against osteoporosis, most people should be getting 1,000-1,200 milligrams of elemental (absorbable) calcium daily, along with 400-800 IU (international units) of vitamin D.
The best way to increase calcium intake is by eating foods rich in calcium, such as dairy products, calcium-fortified orange juice, and green leafy vegetables like broccoli, kale, and collards. However, for people who can't boost their dietary calcium enough, calcium supplements are usually recommended. \
Calcium supplements come in two common forms: calcium carbonate and calcium citrate. Calcium carbonate is generally less expensive and is available in over-the-counter preparations such as Tums, Os-cal, and their generic equivalents. Ideally, calcium should be taken in several smaller doses during the day (for example, one 400-milligram pill three times daily). Calcium carbonate should be taken with food to maximize absorption. Calcium citrate is generally more expensive and is available in over-the-counter preparations such as “Citracal®”. The main advantage of calcium citrate is that it can be taken any time, with or without food.
The body needs vitamin D to help calcium absorption. The body makes vitamin D when exposed to sunlight, and the vitamin is present in some foods. Milk and other dairy products fortified with vitamin D, egg yolks, liver, and saltwater fish are good dietary sources of vitamin D. Supplements are also available in the form of a multivitamin or in combination with calcium supplements.
If you want to learn more about calcium and vitamin D, talk with your doctor.
