What increases or decreases calcium absorption?
Spread out your calcium from foods and supplements throughout the day. For best absorption, take no more than 500 mg calcium at one time. (To avoid calcium toxicity, do not exceed 2,500 mg of elemental calcium per day.) Vitamin D enhances calcium absorption, so make sure to get 400 to 800 international units (IU) of vitamin D per day. Oxalic acid found in dark leafy greens, rhubarb, soy and cocoa decreases the absorption of calcium in these foods. Foods high in insoluble fiber (such as whole grains and wheat bran) also can decrease the absorption of calcium taken at the same time. Phosphoric acid in dark sodas can interfere with your body s absorption of calcium. Prolonged use of magnesium-containing laxatives compromises calcium absorption as well. Here are some other factors to consider: • Caffeine increases calcium lost in the urine. Limit yourself to one to two cups of caffeinated coffee or soda per day. • Excess sodium in the diet also increases calcium excretion. Every 500 mg of
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