The Cleanse Cookbook by Christine Drehe Nutritionist, Herbalist Author of "The Cleanse Cookbook"

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Christine Dreher, Nutritionist, Herbalist, & author of "The Cleanse Cookbook" founder of TransformyourHealth.com
Christine Dreher, Nutritionist, Herbalist,
and author of
 "The Cleanse Cookbook"


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Calcium: Healthy Bones & Hormones
Living Multi Calcium Advanced
 Bone Density Support
 

Thanks to the catchy “Got Milk?” ad campaign, many of us are familiar with the bone benefits of calcium, but it seems that the message isn’t hitting home. According to federal government statistics, only 21% of us are getting the recommended amount of calcium. Calcium accounts for 1.5-2% of an adult's total body weight1 and gives your bone its strength and rigidity. But pay attention ladies because calcium has also been shown to reduce the common symptoms of premenstrual syndrome (PMS).

It's estimated that between eight and 20 percent of women suffer from PMS with mild mood changes, cramps, water retention and breast tenderness. Although concrete evidence doesn’t exist yet, the current scientific theory is that your body suppresses the hormones that cause PMS if calcium supplies are adequate, but releases these hormones if you're not getting enough calcium. Women who suffer from common symptoms of PMS appear to have elevated levels of these PMS-causing hormones during their menstrual cycle.

A 1998 study published in the American Journal of Obstetrics and Gynecology found that of the 497 women in a study, the half who took 600 mg supplements of calcium carbonate twice a day had fewer issues related to PMS than the other half who took a placebo.2 The calcium group women noted a 54% reduction in commonly occurring aches and pains, while the placebo group actually had a 15% increase in commonly occurring pain symptoms. The overall severity of symptoms was reduced by 48% in the calcium group and improvement in the calcium group surpassed that of the placebo group in every category studied, both psychological and physical, and in 15 of the 17 symptoms evaluated.

Calcium from Food

Dairy foods, especially milk, yogurt and cheese, are good sources of calcium, but for people who are lactose-intolerant other sources include calcium-enriched orange juice, rice beverages and dark leafy vegetables. Food sources of calcium to give you an idea of how much you get:

  • 8-ounce glass of milk = 300 milligrams
  • 2 ounces of Swiss cheese = 530 milligrams
  • 6 ounces of yogurt = 300 milligrams
  • 6 ounces of cooked turnip greens = 220 milligrams
  • 3 ounces of almonds = 210 milligrams

A total intake of up to 2,000 milligrams of calcium per day from dietary sources and supplements appears to be safe, but check the Recommended Daily Allowance (RDA) of calcium for your age group in the following chart:

Population Group milligrams (mg) Calcium RDA
Children ages 1-3
ages 4-8
500 mg
800 mg
Males and Females ages 9-18
ages 19-50
ages 51+
1300 mg
1000 mg
1200 mg
Pregnancy, Lactation <19
19+
1300 mg
1000 mg

Calcium Absorption

Vitamin D promotes the body's absorption of calcium and it is a key ingredient in the various hormones that enable calcium to pass from the digestive system into the blood or bones. Vitamin D is also known as the "sunshine vitamin" because the body manufactures the vitamin after being exposed to sunlight. Ten to 15 minutes of sunlight 3 times weekly is adequate to produce the body's requirement of vitamin D. You can also get vitamin D from dairy products and fish.
Growing scientific evidence reports the significant bone health benefits of vitamin K and its ability to facilitate calcium absorption. Vitamin K is found in cabbage, cauliflower, green leafy vegetables, cereals, soybeans, and other vegetables. Vitamin K is also produced by the bacteria lining the gastrointestinal tract.

Calcium from Supplementation

Even though it is optimal, it is not always possible to get your RDA of calcium from healthy food sources, and that’s where high quality supplements come into play. Garden of Life® new Living Calcium™ Advanced is a comprehensive bone density support formula that supplies 100% of the Recommended Daily Allowance of calcium (1,000 mg). Along with vital minerals and cofactors to support bone density, Living Calcium™ Advanced contains vitamin D and vitamin K to support calcium absorption and metabolism.

*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.

Sources
1 National Academy of Sciences, "Calcium," Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride, National Academies Press, 1997) 71-145.A. Bendich, "The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms," - 19.1 (2000): 3-12.
2 Bendich, A. "The potential for dietary supplements to reduce premenstrual syndrome (PMS) symptoms." J AM Coll.Nutr 19.1 (2000): 3-12. National Academy of Sciences. "Calcium." National Academies Press, 1997. 71-145.
3 www.usda.gov

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The statements contained on these pages have not been evaluated by the Food and Drug Administration. The information contained here is not intended to diagnose, treat, cure, or prevent any disease. Suggestions and ideas presented in this document are for information only and should not be interpreted as medical advice, meant for diagnosing illness, or for prescriptive purposes. Readers are encouraged to consult their health care provider before beginning any cleanse, diet, detoxification program, or any supplement regimen. The information in this document is not to be used to replace the services or instructions of a physician or qualified health care practitioner.
 

 

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