Calcium builds and maintains strong teeth and bones; regulates muscle contractions; transmits nerve impulses and monitors cell permeability. Calcium needs phosphorus and vitamin D present in order to be effective.
How Much: 1,000 mg daily for adults age 50 and younger; 1,200 mg daily for adults age 50 and older. Some experts recommend as much as 1,500 mg daily for adults with inflammatory conditions, as well as postmenopausal women not taking hormone-replacement therapy.
Too Much: UL = 2,500 mg.
Too Little: Contributes to bone loss, tooth loss, muscle cramps and hypertension.
Foods: Milk, yogurt, cheese, ice cream, canned sardines and salmon (with bones), almonds, broccoli, kale, turnip greens and rhubarb; calcium-fortified orange juice, cereal and soy products. Inflammatory arthritis accelerates bone loss, so getting the optimum intake daily is critical. For optimal absorption, supplement with no more than 500 mg at a time, one or more times a day with meals.
Interactions: Aluminum-containing antacids, antibiotics, anti-convulsants, bone drugs, corticosteroids, calcium channel blockers, diuretics, laxatives and multivitamins containing iron, magnesium and zinc.
Research Note: A review of five studies shows the combination of calcium and vitamin D supplements significantly prevented bone loss in people taking corticosteroids. People with RA who took calcium (1,000 mg) and vitamin D (500 IU) supplements not only reversed steroid-induced bone loss but also gained bone mass. The combination of supplements shows a slight benefit in preventing postmenopausal weight gain – primarily in women who had low calcium intake. Calcium supplements have been shown to reduce the risk of noncancerous colon tumors by 17 percent. The benefit continued for up to five years after discontinuing calcium supplements.
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