Is the calcium you're taking being absorbed?

Osteoporosis is a disease characterized by loss of bone mass, accompanied by microarchitectural deterioration of bone tissue, which leads to an increase in the risk of skeletal fracture and deformity.  Adequate nutrition plays a major role in the prevention and treatment of osteoporosis.  The nutrients of greatest importance are calcium, vitamin D and magnesium.

Why are we so calcium deficient?  
Modern diet
Low in magnesium
High in dairy/calcium
High in sugars and alcohol 

   (increases excretion rate of magnesium in the urine) 

Grains are refined 

   (decreases the magnesium content)

Fertilizer in soil contains potassium which is a magnesium antagonist

vs. 

Primitive diet

High in magnesium (grains, seeds, nuts & vegetables)

Low in dairy/calcium (allows calcium to be efficiently stored in body)

Numerous studies have shown that higher calcium intake at various ages are associated with higher bone mineral density compared with the bone mass of those with lower calcium intakes. However, taking calcium alone is less beneficial than taking calcium with vitamin D and/or magnesium.  Without vitamin D and/or magnesium, calcium may not be fully utilized, causing under absorption.   

When there is an increase of calcium in the bloodstream, the body secretes calcitonin and decreases parathyroid hormone (PTH).   The role of PTH is that it draws calcium out of the bones and deposits it into the soft tissues.  Calcitonin increases calcium in the bones and keeps it from being absorbed into the soft tissues.   Because vitamin D and magnesium suppress PTH and stimulates calcitonin, it helps put calcium into the bones, preventing osteoporosis.  Less calcium into the soft tissues also helps eliminate some forms of arthritis.  The cumulative effect of higher PTH levels, secondary to poor calcium and vitamin D nutrition (secondary hyperparathyroidism), is an increase in bone remodeling leading to significant loss of bone and an increased fracture risk.

Did your know? Chocolate has high amounts of magnesium so premenstrual craving of chocolate can indicate signs of magnesium deficiency.

In addition to eating a good diet containing grains, seeds, nuts and  vegetables, supplementation with a calcium is helpful in preventing osteoporosis.  To assure that you calcium is mobilized and stored in your bones, make sure that you take a calcium supplement that contains vitamin D, magnesium or both.    The recommended dose for magnesium is 250 mg for every 500 mg of calcium consumed.  Below is the Institute of Medicine's age-appropriate recommended doses for calcium and vitamin D.  

Food and Nutrition Board Dietary Reference Intakes (Recommended
Average Intakes for Calcium and Vitamin D)
Age (y) Calcium (mg) Vitamin D (IU)
3–8: 800 200
9–17: 130o 200
18–50: 1000 400
51–70: 1200 400
70: 1200 600

Institute of Medicine: “Dietary Reference Intakes for calcium, magnesium,
phosphorus, vitamin D and Fluoride.” Food and Nutrition Board,
Institute of Medicine. Washington, DC: National Academy Press, 1997.