present in the intestine, 70 percent may be absorbed, for example,
while a larger amount of calcium may have only a 30 percent absorp-
tion rate. If you’re taking calcium supplements, it may be best to take
a lower dose several times a day rather than a large dose once daily.
Even though vegetables contain smaller amounts of calcium, larger
percentages are absorbed compared to milk. So in some situations, a
serving of broccoli may result in more calcium getting into the body
than a serving of milk.
The stomach’s natural hydrochloric acid is also very important in
making calcium more absorbable. Neutralizing stomach acid has a
negative effect on calcium absorption, and a serious impact on diges-
tion and absorption of all nutrients. Once absorbed, calcium is uti-
lized best when the body is in a slightly acidic state. Otherwise, calci-
um that is absorbed may be more easily deposited in joints, muscles
or arteries rather than inside the cells where it’s needed. The cells that
are calcium-starved cause symptoms such as muscle tightness and
irritability, identical to those of calcium deficiency. Morning stiffness,
which loosens up only after moving around for a while, is one of the
most common symptoms of this calcium problem. Signs of an
advanced problem include so-called bone spurs (a deposit of calcium
in the ligament) or kidney stones. Rather than needing more calcium,
these people need more acidity (and vitamin D) to utilize the calcium.
Two teaspoons daily of apple-cider vinegar may help maintain the
proper pH to help calcium work properly. This can be taken as part of
your salad dressing, or even mixed into a 4-ounce glass of water.
Excess phosphorus intake can be very detrimental for calcium
utilization, pulling it out of bones and muscles. Most soft drinks con-
tain large amounts of phosphorus — and the people who drink them
risk significant calcium loss from their teeth and bones.
The type of calcium supplement may be associated with absorba-
bility. For example, calcium carbonate is more poorly absorbed than
calcium lactate or calcium citrate. This is due to the alkaline nature of
carbonate, and the acid nature of lactate and citrate.
Taking too much calcium in supplement form can disturb the
body’s complex chemical makeup. For example, too much calcium
can reduce magnesium. Most people may be in need of more magne-
sium than calcium — it’s necessary for most enzymes to work, includ-
REAL ‘REAL-FOOD’ DIETARY SUPPLEMENTS • 147