Do you know how to supplement calcium naturally?

Which foods contain calcium?

Most likely, do not forget to mention milk and products from it. However, eating yogurts, cottage cheese and cheese is not the only way to replenish calcium. It is ideal to use multiple dietary sources of calcium, especially since they can vary rapidly in the content and absorption of this important mineral.
Dairy products are a great way to supplement calcium. Hard cheeses are definitely the most abundant. 100 g of 30% Eidam can contain up to 950 mg of calcium. That's a real difference compared to white yoghurt, which contains 178 mg of calcium. At the same time, it is also good to know that it is not just about how much calcium is in the food, it is the absorption that is important. As a rule, sour dairy products have better availability and absorption because their acidity promotes calcium absorption. In general, however, calcium from dairy products has an absorption rate of 30 to 35 %.

Lesser known foods high in calcium

While dairy products are widely known as calcium-containing foods, probably few people associate canned fish with this mineral. The often underrated sardines, for example, can be a great source of calcium, or canned salmon, which contains tiny bones.

"Studies suggest that in the past, adult hunters ingested most of their calcium in the form of animal bones," says a study published in the journal Open Heart [1]. Fish also contains vitamin D, which helps calcium to be deposited properly in the bone.

Calcium in food from the plant kingdom

The food with the highest calcium content can be found in the plant kingdom. The clear winner is the poppy, which contains 1,360 mg of calcium per 100 g. Unfortunately, even if you include it in your diet for pounds, you won't get much from it in the final results - it contains oxalates and phytates, which make calcium absorption difficult. Because of these, the body can only take in a maximum of 10% of the total calcium in poppy seeds. Therefore, you need to look for foods with calcium that offer good absorption. A good example is cruciferous vegetables, from which your body will use up to 60% of the calcium. You can try kale or broccoli, for example.

What has the most calcium?

In general, animal sources contain much more calcium than plant sources, and in a more absorbable form. Calcium availability from plant products tends to be lower, mainly due to the content of various antinutrients. An exception is, for example, the aforementioned cruciferous vegetables. So if you do not follow a varied diet and eat a specific diet (vegan), make sure you are getting enough calcium. The following table may help:

Calcium in food - table

The recommended daily intake of calcium is 800 mg; postmenopausal women and older men should take up to 1 500 mg.

Who has a higher calcium requirement?

• Older people, especially postmenopausal women.
• Pregnant and breastfeeding women.
• Young children and adolescents.
• It is a good idea for vegans to keep an eye on their calcium needs by including sufficient sources of calcium other than milk and dairy products in their daily diet or taking supplements [2].

It's not just about the calcium content of foods...

For good calcium absorption, it is important that the body has other substances available to help the whole absorption process. You should not lack vitamin D, which the body gets mainly from the sun, and enough magnesium and other minerals. In addition, you need regular exercise - without it, it's hard to get thicker and stronger bones.

What is the best form of calcium?

If you find that you are not getting enough calcium in your diet, various nutritional supplements may be the solution. Calcium is commonly found mainly in the form of calcium carbonate, which has a relatively low absorption rate. Besides, it requires an acidic environment for proper absorption, so it must be taken after meals.

Calcium citrate is much more readily available and can be taken at virtually any time - even on an empty stomach. Unfortunately, it must not be taken by patients with reflux disease. Another option is the organic calcium salts, calcium gluconate and calcium lactate, which are used to treat low blood calcium concentrations.

The form of the nutritional supplement is also important. If you are looking for a natural source of high calcium with excellent absorption, we recommend our new product Nordic Marine Complex.

NOVELTY - A uNique natural form of calcium from the Norwegian and Barents Seas. Nordic Marine Complex is considered one of the most nutritious products in the world.

It is a natural fish powder that is a natural source of high quality and easily absorbed protein (65%) with all 9 essential amino acids. It also contains collagen, vitamins (B2, B12 D, A, E etc.) and minerals - (calcium, iodine, zinc, selenium, magnesium, iron, phosphorus etc.), marine omega-3 fatty acids and other trace elements.

It comes from wild-caught Norwegian cod - cod, whiting and haddock - from the deep, cold and clean waters of the North Atlantic - the Norwegian and Barents Seas.

Nordic Marine Complex is a natural and nutritionally highly valuable dietary supplement for those who want to strengthen the body with a purely natural product. Our product is made from the by-products obtained from the processing of fish fillets.

Marine Complex is a hearty natural source of natural, highly usable and absorbable calcium derived from fish bones.

Calcium is necessary for the maintenance of bones and teeth and contributes to normal muscle function. A daily dose (10 g of this powder) covers up to 82.1% of the daily recommended calcium intake. 100 g of this nutritious powder contains an incredible 6 970 mg of natural calcium.

It is therefore a very rich natural source of easily absorbed marine calcium.
Nordic Marine Complex is good for strong bones and muscles, excellent for recovery from injuries, healing fractures, mobility problems such as rheumatoid arthritis, and helps prevent osteoporosis.

Calcium and phosphorus are also excellent for strengthening teeth and higher energy levels.

More about Nordic Marine Complex here.

An all-natural product

A good alternative for lactose intolerant people, and for those who do not consume dairy products. Free of lactose, sugar, gluten, antibiotics, hormones, GMOs, artificial additives and preservatives.

Now that you know which foods to look for calcium in, assess whether you are getting enough of this important mineral. If not, try modifying your diet, or talk to your doctor about taking a calcium supplement.

Sources:
[1] O'Keefe JH, Bergman N, Carrera-Bastos P, Fontes-Villalba M, DiNicolantonio JJ, Cordain L. Nutritional strategies for skeletal and cardiovascular health: hard bones, soft arteries, rather than vice versa. Open Heart. 2016 Mar 22;3(1):e000325. doi: 10.1136/openhrt-2015-000325. PMID: 27042317; PMCID: PMC4809188.

[2] JANELLE, K. C. - BARR, S. I. Nutrient intakes and eating behavior scores of vegetarian and non-vegetarian women. American Journal of Dietetic Association, 1995, vol. 95, pp. 180-86.

Consult your physician before starting nutritional supplementation. All information in this article is for educational purposes only and is not a substitute for medical diagnosis. Therefore, it should not be considered medical advice or recommended treatment.