Too Much Calcium Can Also Be A Problem
Calcium is a very commonly used nutritional supplement. Many doctors instruct their female patients to take calcium as a preventative for bone loss. Without monitoring and checking calcium, taking too much can contribute to many problems. Therefore it is not recommended to take excessive calcium without need. Some symptoms of too much calcium include:
- Kidney damage
A Handy Guide To How Much Calcium Is In Non
If you are concerned about your calcium intake the daily recommended amount for adults is 800mg while teenagers need 1000mg. If you suffer with osteoporosis you will need slightly more â around 1000-1200mg daily. The easiest way to make sure you get your daily quota is to include some calcium rich foods at each meal and snack. Aim for 3 servings of calcium rich foods daily. See our table for calcium rich foods.
Do You Know Whats In Your Calcium Supplement
Nearly 40% of Americans take a calcium supplement. And that jumps to 70% for older Americans. But do you know the effectiveness of your calcium? If you take some of the most common supplements available its low-grade calcium carbonate.
If youve ever had reflux after taking your calcium supplement, you know what low-grade feels like.
Ultra CalMag uses a patented form of pharmaceutical-grade calcium. This bioavailable calcium means your body absorbs more. And it reduces the gas and bloating feeling that most supplements give you. So, you benefit not only in your wallet, but in your body as well.
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The Science Behind It
DiCalcium Malate consists of one molecule of malic acid bound to two molecules of calcium. This creates a compound that is 29% calcium compared to calcium citrate, which is 19% calcium. This means more elemental calcium per capsule.
Di Magnesium Malate combines 2 magnesium ions with one molecule of malic acid. The weak bond between the magnesium and malic acid makes it easily soluble in the body.
Malic acid is an organic compound found in apples and other tart fruits. It helps to neutralize stomach acid making it gentle on the digestive system. It also binds to toxic metals, like aluminum, rendering them ineffective.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Do You Have Any Other Bone
Stay tuned for the next post in our series on Vitamin D and its bone building powers. And here are a few more of my favorites:
- Eat a wide variety of foods to ensure adequate nutrients to build and maintain bone density.
- Limit your intake of alcohol and caffeine and, especially, do not smoke. All three are risk factors for osteoporosis.
- Stay active! Regular weight-bearing exercise such as brisk walking, hiking, stair climbing, dancing, and weight training can help maintain bone mass. Always consult your physician before beginning a new fitness program, especially if you have osteopenia, osteoporosis or a history of fractures.
Want to know more? My book Gluten-Free: The Definitive Resource Guide Revised Edition dives deep into the unique nutritional needs of individuals with celiac disease and the gluten-sensitive, while offering easy-to-follow guidelines, meal plans, recipes and more. Get it here!
Meet Shelley Case
A leading international expert on the gluten-free diet, Shelley is a registered dietitian, author, speaker and consultant with more than 40 years experience. She is a member of the Medical Advisory Board of the Celiac Disease Foundation in the United States and the Professional Advisory Council of the Canadian Celiac Association. She also serves as the chair of the Canadian Celiac Association Dietitian Working Group.
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Iron Helps Carry Oxygen
Anemia, caused by iron deficiency, is a common symptom of celiac disease, and in fact, a study published in 2015 shows people who are anemic at diagnosis may have worse damage to their small intestine than people whose primary celiac symptom was diarrhea.
Therefore, people with celiac disease need to be extra careful to get enough iron, either through their diets or through supplements.
People who don’t have celiac but who are following the gluten-free diet also need to be careful, since many people following a conventional gluten-filled diet get enough iron through fortified cereals and other products.
Iron is easy to get if you eat meat: Beef and turkey contain plenty. Oysters also are high in iron, and tuna contains some iron.
If you follow a gluten-free vegetarian diet, you can obtain iron from soybeans and legumesone cup of soybeans has half the iron you need in a day, while one cup of lentils has 37% of your recommended daily intake.
Just make sure to find safe sources of gluten-free soy and gluten-free beans, as these can be quite cross-contaminated with gluten.
Vitamin B12 To Fight Fatigue
Vitamin B12 helps maintain your nerve and blood cells, and those who are particularly deficient in B12 can find themselves fighting constant fatigue. Research has shown that people with celiac disease don’t get enough vitamin B12 in their diets.
Part of the reason for that low intake may be that most conventional breakfast cereals are fortified with 100% of your daily vitamin B12 requirements. People who avoid gluten can’t eat many of those cereals.
Meat, fish, and dairy products tend to be the best sources of vitamin B12, which is why vegetarians and vegans often are more deficient. A meal-sized portion of salmon or trout will provide 100% of your recommended daily intake, while 6 ounces of beef will give you half of what you need.
A cup of milk or an ounce of hard cheese will provide about 15% of your vitamin B12 requirements.
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Database Search For Ingredient Source
One common excipient is starch. The most common type of starch used is from corn, however potato, tapioca, and wheat derived starches are also used. A recent search of medications listed on a National Library of Medicine database, managed in conjunction with the National Institutes of Health, showed that there were 8,379 individual products or dosage forms that contained the word starch.
Searching specifically for the word corn reveals 6,518 records, potato reveals 2,934 records, tapioca reveals 17 records, while the word wheat reveals 11 records. The total adds up to more than the 8,379 records because many products have more than one starch contained within the product. This database is called MedlinePlus, and can be accessed here.
A second database maintained by the same government organization lists a total of 70,776 drug records however, not all of the records have been categorized allowing a full search of a drug product based on their ingredients. This database is called DailyMed, and can be accessed here. Both of these sites are extremely helpful in determining the potential for gluten contamination.
What If I Am Also Dairy Free
Non-dairy foods, such as broccoli, spinach, almonds and dried beans, offer calcium, but generally in smaller amounts or in a form that the body absorbs less efficiently. Nevertheless, dont overlook them, as intake throughout the day will add up. Furthermore, a diverse diet of fruits, vegetables, grains, seeds and nuts will not only provide calcium, but a wide range of other nutrients vital to your health.
One of your best sources will be fortified non-dairy beverages , fortified orange juice, and cereals with added calcium.
Here is a list of the calcium content of various non-dairy foods to get you started .
* The calcium content for tofu is an approximation based on products available on the market. Calcium content varies greatly from one brand to the other and can be quite low. Tofu processed with magnesium chloride contains less calcium.
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Drugs That Interfere With Calcium
There are a number of prescription medications that can interfere with calcium absorption or metabolism. It is not the single or short term use of medication that one has to worry about, but taking some of the following medications long term can interfere with this mineral. Examples include:
- Corticosteroids these are commonly used for control of pain and inflammation. Some steroids are used to treat chronic fatigue, chronic muscle pain, and inflammatory joint pain. Additionally, some steroids are used in the treatment of asthma.
- Antacid medications these drugs are commonly used to treat gastric reflux, heartburn, and indigestion. Examples include Nexium, Tagamet, Tums, and Rolaids. These prescription and over the counter medications suppress and interfere with stomach acid production. Calcium requires acid to be absorbed properly. Sometimes people take Tums with calcium to as a calcium supplement. I have had patients whose doctors actually recommended this! Bad advice Dont take antacids for a source of dietary calcium.
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Calcium relies on vitamin D for absorption, and so its not uncommon to see calcium supplements containing vitamin D as well. Vitamin K and magnesium, which also helps promote calcium deposition in bone, might also be found in the same supplement.
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Simple Calcium Rich Breakfast Lunch And Dinner Options
Breakfast – To get sufficient calcium you could have a fortified soya yogurt with fruit and almonds or baked beans on toast.
Lunch – Serve up a leafy green salad with a tahini dressing and a hard boiled egg.
Dinner – Include vegetables such as broccoli and spinach in a tofu stir-fry.
Snacks – Dried figs, oranges or almond nut butter on oatcakes are great for an additional calcium boost.
Drinks – Smoothies using fortified milk alternatives are another quick and easy way to add calcium to your diet especially if you cram in some greens as well. Leafy greens like kale, broccoli, spinach and watercress also provide vitamin K and magnesium, which are equally essential for bone health.
High Quality Gluten Free Calcium
When you have the need for calcium supplementation, you have to be careful not to take excessive calcium without magnesium, because doing so can contribute to magnesium deficiency. Additionally, it is important to ensure that your vitamin D levels are normal as calcium absorption is low when vitamin D is deficient. Many supplements have been found to contain gluten cross contamination, so if you are looking for a high quality blend of calcium that is TRUE gluten free, go here < < <
All the best,
This flour is the highest in protein at 50 percent and is used primarily to increase protein content in baked goods. The changes in the food preferences of students are being accommodated in order for them to stick around which is good for business. Many parents notice vast improvements when they adhere to gluten free diet plans.
My doctor has prescribed D3, Calcium and C because I am Celiac and I have osteoporosis. I buy all three from GlutenFree Society because I know there are no grain/gluten ingredients to worry about. Dr. Osborne, I have heard that vitamin K is essential to take along with calcium for absorbtion. Is that true?
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Vitamin D As The Sunshine Vitamin
Known as “the sunshine vitamin” because your skin produces it in response to sunlight, vitamin D also can be found in fortified dairy and cereal products. If you are gluten-free , you may not get enough vitamin D.
Vitamin D is an important vitamin supplement for celiac disease. In fact, studies have shown that people with celiac disease are especially prone to vitamin D deficiencies.
Unfortunately, few foods naturally contain much vitamin Dexceptions include cold-water fish like swordfish and sockeye salmon, which contain substantial amounts. An egg yolk contains about 10% of the vitamin D you need each day.
If you consume dairy products, you can look for products fortified with vitamin D . Some orange juice brands are also fortified with vitamin D .
Make No Bones Without It Calcium Is Critical On A Gluten
Step on a scale. Go ahead, I wont peek. Would you be surprised if I now told you that 1-2 percent of your body weight is from calcium? Calcium is the most abundant mineral in your body. It is found in the skeleton, teeth, blood, muscles and fluid between cells. While 99% of calcium is in your skeleton, this jack-of-all-trades mineral assists you with many critical bodily functions. Key roles that calcium plays include: 1) building and maintaining strong bones and teeth 2) contraction and relaxation of muscles 3) nerve transmission 4) regulation of the heartbeat, 5) blood clotting and 6) secretion of enzymes and hormones.
Because its so vital to life, your calcium level is always tightly regulated. If you dont eat or absorb enough from your diet, your body will first try to slow the amount of calcium excreted through the urine and, failing that, it will literally pull needed calcium from its main storehouse your bones. Since bones are built during childhood and adolescence, with 90% of bone mass acquired by age 18-20, your job in adulthood is to maintain the bone mass you have. If youre steadily losing bone calcium due to poor nutrition or digestion, your skeleton will weaken, with potentially serious consequences, ranging from osteopenia to osteoporosis . In growing children and adolescents, too little calcium can mean that they dont lay down adequate bone mass in the first place, increasing their risk of fracture and osteoporosis later in life.
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How Much Calcium Do You Get From A Vegan Diet
Many people get their calcium from milk products. Us vegans clearly dont! The good news? Calcium is found in many vegetables.
The main choices for vegans include bok choy, calcium-fortified tofu, and broccoli, as well as almonds. The bad news is the shortage of bioavailable calcium in vegetables in general.
For instance, spinach has a ton of calcium, but its much less bioavailable than calcium found in milk.
Personally I get my calcium from fortified plant milks. They usually contain about the same amount as cows milk in each serving. So just swap plant-milk in for dairy milk, and you should get about the same amount.
But if youre at high risk of not getting enough calcium, calcium supplements like the chews above can help.
Ask Alisa: What Brands Do You Suggest For Dairy
Q: Do you have a brand suggestion for a dairy-free multivitamin and/or calcium supplement? I have use New Chapter in the past, but they recently added fermented milk on their labeling. I’m sure it’s always been there, but they’ve just now disclosed it!!
A:Alisa Julies problem with finding reliable dietary supplements is not uncommon. In terms of disclosure on labels, the FDA states:
FDA regulations require that certain information appear on dietary supplement labels. Information that must be on a dietary supplement label includes: a descriptive name of the product stating that it is a “supplement ” the name and place of business of the manufacturer, packer, or distributor a complete list of ingredients and the net contents of the product
However, this does not mean that allergens such as milk will be easily identifiable
It is important to check up on any unclear or dubious ingredients directly with the manufacturer. Also, it is very common for supplement manufacturers to change the ingredients they use without warning. The fillers used in a supplement or the source in which they are derived from may change at any time, so I make it a point to check the label of dietary supplements we utilize every time we purchase them. If anything looks uncertain, I contact the manufacturer.
For more dairy-free Q& A topics, see ourAsk Alisa Page.
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Is Dairy The Best Source Of Calcium
Calcium is an essential mineral. I cant argue that. However, it isnt necessarily the best way to get calcium. Nations with the highest intake of calcium from dairy products in particular are also among the nations with the highest rates of osteoporosis. Those countries where the people consume little to no milk products, like Japan and China, have a much lower incidence of osteoporosis.
And there has been additional research to support this observation. A landmark Harvard study of nearly 80,000 nurses showed that women who consumed their calcium from dairy products had a higher rate of osteoporosis than women who consumed their calcium from non-dairy sources.
Read Go Dairy Free: The Guide and Cookbook for more information on the scientific findings. It also includes tips for building strong dairy-free bones. And here are more dairy-free calcium articles that Ive written to assist you on your healthy journey.
Why Is Calcium Important For Celiac Disease
Gluten-free calcium-rich foods are important for celiac disease because people with celiac are at high risk of depleted calcium stores. This is directly linked to bone health complications with celiac disease.
Additionally, its common to see lactose intolerance in celiac disease. This causes many celiacs to avoid dairy products, and thus avoid a huge source of calcium in their diet, making calcium even more important.
Furthermore, calcium is essential for womens health with celiac, bone health, healthy celiac pregnancy, nerve function, muscle function, maintaining healthy teeth, and more. Additionally, your blood needs a certain amount of calcium in it in order to maintain homeostasis. Your body prioritizes homeostasis in your blood over maintaining calcium storage in your bones.
This leads us to how celiac impacts calcium absorption and status
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