The best ways to increase calcium absorption

Calcium is one of those nutrients that needs a little extra help when it comes to getting absorbed by the body.

A number of nutrients help with this, including magnesium and vitamin D.

Whether you’re taking calcium supplements or relying on a varied and balanced diet, make sure that what you’re consuming allows ample calcium absorption.

Our systems can only handle small doses of calcium at a time, so it is a good idea that if you’re zoning in on reasons for calcium absorption, than you should pay attention to how much you are consuming and when.

When it comes to your calcium allowance, here’s a reminder of what you should be aiming for. Adults under 50 need 1,000 mg of calcium per day; if you are over 50, you need 1,200 mg daily. However, if you are on medication or have a health condition, your GP or health care provider should confirm the right amount.

Here’s a few ways to boost your calcium absorption:

Calcium-rich foods

If you’re able to, concentrate on foods rich in calcium such as sardines and other oily fish. Dairy is an easy and rich source of calcium, and green leafy vegetables also contain good amounts of the mineral.

Calcium-blocking foods

You may be aware that alcohol, caffeine and chocolate all inhibit the absorption of calcium. However, you might not know that heathy food can also block the mineral from being absorbed by the body too. Berries, grapes, sweet potatoes and aubergines all contain oxalates. These types of foods contain oxalates which being to calcium and prevent it from being processed correctly by the body. Oxolates can increase the risk of developing kidney stones.

Vitamin D

As mentioned, vitamin D and magnesium both help the body absorb calcium. Spending fifteen minutes in the sun each day can provide you with the right amount of Vitamin D, however, you can also get it from foods like cheese, egg yolks and oily fish.