By:  Ron T. Dummar DC, MAOM

For years calcium has been at the forefront of supplement media attention.  This is due to the fact that people are generally more often deficient in calcium than any other mineral.  Unfortunately, all the supplementation and hype over the importance of adding calcium to the American diet has yielded insignificant benefits.  Improper utilization and absorption of calcium has lead to low bone mineral density, a leading indicator for hip fracture.  If a mineral is said to be low, it must be that the body is out of balance.  To understand this principle, simply think of a teeter-totter.  When one mineral dips low, another must reach high.  This imbalance could be caused by an actual deficiency of the mineral in question or the excess of an antagonist.  Therefore, to properly restore balance to the system, it is both crucial to understand substances that prevent calcium absorption and those that support it.

In the United States, when asked regarding a proper calcium source, the answer is most always based in the use of dairy products.  Sadly, most dairy products are generally of poor quality, and highly processed.  It is important to note that dairy products make up approximately 25% of a typical American diet, yet even with such high ingestion of dairy products we still have widespread calcium deficiency problems.  Somewhere, the glamorous calcium source in dairy is lost in the process it takes to get to our store shelves.  Knowing the substances that support calcium absorption will reduce the likelihood of deficiencies. 

In order for calcium to be absorbed it must be assisted by dietary magnesium, phosphorus, and vitamins A, C, K and D.  It has become common knowledge that Vitamin D is essential for calcium absorption, and the dairy industry responded by fortifying virtually all milk with synthetic vitamin D.  Rickets, a bone softening disorder, was rampant during the early 1900’s among poor children living in polluted cities of the northern United States.  The answer for turning around this disorder and assuring its prevention in the future was two-fold.  First, increase vitamin D by exposure to sunlight.  Second, increase vitamin D and its synthesis through the use of cod-liver oil.  This two-fold approach provided not only an appropriate treatment for the bone-softening condition but enabled medicine to eradicate the condition throughout the United States.  

Vitamin D has been demonstrating a quality even beyond regulating calcium absorption.  It appears to be stimulating the function of the bodies’ natural antibiotic infection fighters.  In Epidemiology and Infection Oct 2007, John F. Aloia and Melissa Li-ng state, “there is an epidemic of vitamin D insufficiency in the United States, the public health impact of this observation could be great.”  Additionally they found “Over a 3-year period, taking 800 IU of vitamin D3 reduced the incidence of colds and flu by 70%.  Taking 2,000 IU of vitamin D3 reduced the incidence of colds and flu to nearly zero (one case out of 104 users)”.  Vitamin D has proven its vital role in the standard diet but it is not alone in its function to regulate calcium absorption.

It would not be prudent to highlight the significance of Vitamin D3 without mentioning an equally crucial participant in calcium absorption, magnesium.  An experiment performed in the 80’s demonstrated the importance of magnesium by supplying abundant quantities of both calcium and vitamin D while excluding magnesium.  All subjects but one in the experiment were calcium deficient.  When magnesium was reintroduced into the diet calcium levels rose dramatically.  So what is it about magnesium that appears to stimulate calcium absorption so well?  The answer can be found in the hormone calcitonin whose production is stimulated by, you guessed it, magnesium.

While magnesium pulls the calcium from the muscles the hormone calcitonin acts to drive calcium into the bone.  So it is said “calcitonin drives the bone in.”  This saying refers to the function of calcitonin for leading calcium into the bone matrix which results in increased bone density.   Calcitonin production is stimulated by magnesium.  This is appropriate because while magnesium clears the muscles of calcium calcitonin directs the freed calcium to the bone.  Various arthritic conditions are characterized by excess calcium appearing in the soft tissue while the skeletal system appears depleted.  This finding suggests a deficiency of magnesium and its calcitonin stimulating property.  

Fibromyalgia sufferers, for example, demonstrated a deficiency of both Malic acid and magnesium.  Together these play a pivotal role in mitochondrial ATP synthesis (Energy production).  In the case of a fibromyalgia patient, vegetal sources of magnesium will draw calcium out of the soft-tissues and adequate hormone balance of calcitonin will drive calcium into the bone resulting in decreased pain.  Pain is reduced because while calcium acts in contraction of muscle leading to spasm and pain, magnesium acts to relax skeletal muscle.  Additionally, magnesium will team up with dietary sources of malic acid to relieve fatigue by increasing energy production in the body.  

We have briefly discussed some things to assist with calcium absorption but perhaps more important is discussing some substances that may be interfering with the absorption of foods, vitamins and/or minerals you already take.

A well known nutrient absorption inhibitor is the acid found in coffee.  Drinking coffee regularly will literally eat away the villi, the nutrient absorbing structure of the small intestine, reducing their effectiveness in supporting nutrient assimilation.  As a result most coffee drinkers are also deficient in calcium and other minerals.  

Coffee is not the only substance hindering calcium absorption.  In 2001 the American Dental Association found a significant association of cola beverage consumption and increase risk of bone fractures especially among teenage girls.  Additionally an animal study supported the fact heavy intake of cola soft drinks have the potential of reducing bone mineral density especially at the femur.  The assumed mechanism is that phosphorus acts to inhibit calcium absorption, but this relationship has not been properly established.  The resulting deficiency of calcium is more likely due to improper dietary habits such as drinking sodas that quickly digest, using up much of the available digestive acid, thus preventing complete digestion of foods eaten after soft drink consumption.   Additionally both coffee and sodas function to reduce fluid levels in the body, a diuretic nature, leading to extra stress on the kidney.

Other Calcium inhibitors include Excess of protein, especially meat.  Refined sugar, because it is free of natural silicon a substance found in all plants and demonstrating importance as a digestive aide.  Alcohol, marijuana, cigarettes, and other intoxicants.  Too little or even too much exercise, excess salt, and the genus of vegetables known as Solanum. This genus includes tomatoes, potatoes, eggplant, and bell peppers.  This group of plants is often referenced by their common family name, nightshades.  Solanine, an alkaloid, is a calcium inhibitor which can actually cause the bone to excrete calcium.  The vegetables containing the highest concentrations of the alkaloid solanine have been listed for you above.

Calcium regulating hormones play an important role in stress, emotions, and moodswings.  A hormone system that is out of balance or homeostasis can result in symptoms of sudden fluctuations of mood, thought, emotions and behaviors, and even pain; alterations in calcium homeostasis has long been associated with such disorders.  

Irritability, anxiety, and mania have been associated with low calcium while increased calcium concentrations have been found in some patients with depression.  Three recent separate investigations have found these symptoms when associated with PMS respond favorably to increased dietary calcium, including reduction in pain.  Women with PMS were shown to have exaggerated fluctuations of the calcium-regulating hormones across the menstrual cycle with evidence of vitamin D deficiency.  It appears women are more susceptible to calcium imbalance.  This is likely because their hormone production function of the adrenals work consistently harder than men throughout life due to regular stresses of menstruation, pregnancy, and birth.

As a result older women are most susceptible to becoming calcium-deficient.  Caucasion women are eight times more likely than men to develop osteoporosis.  After the mid thirties women lose bone tissue three times faster. 

As women age without proper treatment and care they develop more than nutrient mal-absorption.  It is common, but not normal for postmenopausal woman to develop hormonal imbalances which only furthers the dismal state of calcium mal-absorption.  As a result, women turned to hormone estrogen extracted from the urine of pregnant mares, Premarin.  More recently, many women have turned away from such hormones and are learning that there are natural, safe, and effective alternatives to estrogen therapy.  

Some women have turned to the hype of “Bio-Identical Hormone therapy”.  The manufacturers of such products claim they are bio-identical because they are the exact structure as the hormone synthesized by your body. Additionally they claim their product is derived from plants and not synthesized in a lab.  Interestingly some standard methods of hormone replacement are also derived from plants.  Unfortunately standard hormone replacement in general has been linked to increased health risks.  In addition, there is so little evidence with regard to the Bio-Identical group that not much can be said for or against them, but in my experience most women seem to appreciate their effectiveness.   

A unique perspective comes from Chinese medicine.  To improve hormone balance it is common for a Chinese Medicine doctor to improve calcium absorption and utilization in the bone matrix by improving the kidney-adrenal complex with the use of whole food, natural herbs and acupuncture.  In Chinese medicine the condition of the bone tissue of the body is regulated by the kidney.  In Chinese and western medicine alike the kidney and its glands control many hormone responses and productions in the body.  The kidney is the source of the well known substance adrenalin that causes one’s pupils to dilate and vessels to constrict.  In addition, in Chinese medicine the kidney regulates reproduction.  This is demonstrated in western medicine by the knowledge of androgens, sex hormones, produced there, a precursor to male and female defining hormones and characteristics.    This is especially pertinent as we age because the adrenal glands become the major source of androgens circulating throughout the body in both men and women.

These hormones have a host of physical, emotional and psychological effects, and the health of the kidney-adrenal complex will determine the bodies’ propensity for developing certain kinds of diseases and its ability to respond to chronic illness.  This suggests that from birth to death hormone balance through the kidney-adrenal complex is a vital part of health.  Chinese Medicine sheds light on this topic and opens the door to understanding appropriate and effective treatment through balancing and tonifying the kidney, thereby improving calcium absorption and hormone balance.  Both Western medicine and Chinese medicine agree the state of health of the kidney will have an effect on hormones and overall health. 

Hormone testing will accurately determine hormone balance in the body.  Once a baseline is established appropriate care is provided via chinese medicine, chiropractic, medicinal herbs, and whole foods.  To learn more about hormone balancing and to find a doctor near you click here.  Finally, when in need of hormone balance or increasing your nutrient absorption ability, consult a doctor who can provide adequate education on the function of the kidney-adrenal complex and its importance in regulating absorption, mood, and energy.  Additionally, Supplements are great temporary fixes, but must be phased out promptly through appropriate dietary measures.  It is best to find a doctor that can provide guidance to a temporary fix and long-term dietary solution.

Sources:

Regtop, H.  Is magnesium the grossly neglected mineral?  International Clinical Nutrition Review 3:pp 18- 19, July 1983

Russell IJ, Michalek JE, Flechas JD, Abraham GE.  Treatment of fibromyalgia syndrome with Super Malic: a randomized, double blind, placebo controlled, crossover pilot study.  Journal of Rheumatology, May 1995;22(5):953-8

Miller, R.  Osteoporosis, calcium and estrogens.  FDA Consumer 18(9): p 17, Nov 1984

Rajakumar, K. Vitamin D, Cod-Liver Oil, Sunlight and Rickets:  A Historical Perspective.  Pediatrics Vol 112 No. 2 Aug 2003; pp 132-135 

Thys-Jacobs, Susan; McMahon, Don; Bilezikian, John P.; Journal of Clinical Endocrinology and Metabolism; Vol. 92, No. 8 2952-2959.