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Calcium - the Bone-building Material

The bone mineral …
The main function of calcium is to build bones, teeth, nails and hair. An adequate supply is very important both in youth and in the menopause. As a result of hormonal changes, women in the menopause lose an average of about 3% of their bone mass every year. The most problematic calcium deficiency disease even today is osteoporosis. But bone metabolism requires not only calcium alone – in addition, the vitamins C, K, D and other trace elements are required!
Muscles and nerves …
Calcium is also important for proper muscle and nerve function. Muscle pains, cramps and twitching can be signs of a calcium deficiency, for instance. Leg cramps, in particular, can be improved by taking 600 mg calcium in the evenings. Pregnant women need about 1,000 mg.
Against allergies …
Calcium has also long been known as an anti-allergic mineral and can have an effect on the skin and mucous within minutes. It decreases the release of histamine, the messenger substance that is responsible for the classical allergy symptoms. This effect is complemented wonderfully by vitamin C!
No calcium without magnesium …
Calcium and magnesium are present in the body in a precisely balanced ratio of 2 : 1. Therefore you must not forget magnesium when you supplement calcium. Both minerals must be taken in a ratio of 2 : 1 – ideally with an interval in between! These two minerals can also alleviate premenstrual syndrome!
Please note …
High levels of fat, oxalate, which is found in spinach or in rhubarb, phytate, which is found in cereals, and phosphorus (lemonades!) reduce the calcium uptake. Vitamin D and lactose, on the other hand, support calcium uptake. If you do not tolerate lactose, you can drink still mineral waters with a high calcium content or enriched juices instead. The essential fatty acids in evening primrose oil and fish oil can also help to improve the calcium uptake from our diet.
Overdoses can cause calcium deposits in the kidneys and in the arteries, which can result in kidney stones and stenosed arteries.
References: Gesund durch ausreichend Vitamine, Mineralstoffe & Spurenelemente, Nährstoff-Akademie Salzburg; ISBN: 3-902472-00-6


RDA* 800 mg
Therapeutic dose 1000 - 2500 mg
*RDA = recommended daily allowance  

Calcium - sources

  mg/100g daily supply: 1,000 mg, equivalent to
Poppy seed 1448.00 69 g = 8 1/2 tablespoons
Parmesan 1300.00 77 g = 2 portions
Sesame 975.00 100 g = 12 tablespoons
Figs; dried 218.00 458 g = 30 pieces
Sheep´s milk 190.00 526 g = > 1/2 litre
Yoghurt 140.00 714 g = 3 beakers
Cow´s milk 120.00 833 g = > 3/4 litre