posted
Im completely befuddled about absorbing calcium and eating oxalic acid foods.
So many things that are good for us like, spinach, green beans, 100%cocoa, almonds, kale and on and on have oxalic acid in them.
Does the oxalic acid really stop you from getting the calcium from the food? Some say if you cook the food then you get the calcium but is that true.
The big ??? is if you take calcium supplements and eat cooked spinach or spinach salad with it does that stop your body from absorbing the calcium from the supplements.
Ive tried for a couple weeks to research this but I just get more and more comfused.
Does anyone know?
Posts: 561 | From connecticut | Registered: May 2004
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You ask a question that even the experts can't agree on. This article states: "Phytic acid and oxalic acid, which are found naturally in some plants, may bind to calcium and prevent it from being absorbed optimally." So some calcium will still be absorbed, but it will be reduced due to the oxalic or phytic acids. Now I think that they are talking about only the calcium that is in the plant that you are eating. You could take a calcium supplement a little later, or have some yoghurt that would not be effected by the acids, and would still be absorbed properly. It goes on to explain how other variables such as protein content and Vit D affect absorption.
I think that the important thing is to spread out your cal/mag intake to 3 times a day if possible in smaller amounts so that it is absorbed better. Just before bed is suppose to be a great time for taking it because it can also help you to sleep better. I take mine with a 3 mg time released dose of Melatonin and I sleep pretty darn good.
What affects calcium absorption and excretion? Calcium absorption refers to the amount of calcium that is absorbed from the digestive tract into our body's circulation. Calcium absorption can be affected by the calcium status of the body, vitamin D status, age, pregnancy and plant substances in the diet. The amount of calcium consumed at one time such as in a meal can also affect absorption. For example, the efficiency of calcium absorption decreases as the amount of calcium consumed at a meal increases.
Age: Net calcium absorption can be as high as 60% in infants and young children, when the body needs calcium to build strong bones [2,11]. Absorption slowly decreases to 15-20% in adulthood and even more as one ages [2,11,12]. Because calcium absorption declines with age, recommendations for dietary intake of calcium are higher for adults ages 51 and over.
Vitamin D: Vitamin D helps improve calcium absorption. Your body can obtain vitamin D from food and it can also make vitamin D when your skin is exposed to sunlight. Thus, adequate vitamin D intake from food and sun exposure is essential to bone health. The Office of Dietary Supplement's vitamin D fact sheet provides more information: http://ods.od.nih.gov/factsheets/vitamind.asp.
Pregnancy: Current calcium recommendations for nonpregnant women are also sufficient for pregnant women because intestinal calcium absorption increases during pregnancy [2]. For this reason, the calcium recommendations established for pregnant women are not different than the recommendations for women who are not pregnant.
Plant substances: Phytic acid and oxalic acid, which are found naturally in some plants, may bind to calcium and prevent it from being absorbed optimally. These substances affect the absorption of calcium from the plant itself not the calcium found in other calcium-containing foods eaten at the same time [6]. Examples of foods high in oxalic acid are spinach, collard greens, sweet potatoes, rhubarb, and beans. Foods high in phytic acid include whole grain bread, beans, seeds, nuts, grains, and soy isolates [2]. Although soybeans are high in phytic acid, the calcium present in soybeans is still partially absorbed [2,13]. Fiber, particularly from wheat bran, could also prevent calcium absorption because of its content of phytate. However, the effect of fiber on calcium absorption is more of a concern for individuals with low calcium intakes. The average American tends to consume much less fiber per day than the level that would be needed to affect calcium absorption. Calcium excretion refers to the amount of calcium eliminated from the body in urine, feces and sweat. Calcium excretion can be affected by many factors including dietary sodium, protein, caffeine and potassium.
Sodium and protein: Typically, dietary sodium and protein increase calcium excretion as the amount of their intake is increased [5,14]. However, if a high protein, high sodium food also contains calcium, this may help counteract the loss of calcium.
Potassium: Increasing dietary potassium intake (such as from 7-8 servings of fruits and vegetables per day) in the presence of a high sodium diet (>5100 mg/day, which is more than twice the Tolerable Upper Intake Level of 2300 mg for sodium per day) may help decrease calcium excretion particularly in postmenopausal women [15,16].
Caffeine: Caffeine has a small effect on calcium absorption. It can temporarily increase calcium excretion and may modestly decrease calcium absorption, an effect easily offset by increasing calcium consumption in the diet [17]. One cup of regular brewed coffee causes a loss of only 2-3 mg of calcium easily offset by adding a tablespoon of milk [14]. Moderate caffeine consumption, (1 cup of coffee or 2 cups of tea per day), in young women who have adequate calcium intakes has little to no negative effects on their bones [18].
Other factors:
Phosphorus: The effect of dietary phosphorus on calcium is minimal. Some researchers speculate that the detrimental effects of consuming foods high in phosphate such as carbonated soft drinks is due to the replacement of milk with soda rather than the phosphate level itself [19,20].
Alcohol: Alcohol can affect calcium status by reducing the intestinal absorption of calcium [21]. It can also inhibit enzymes in the liver that help convert vitamin D to its active form which in turn reduces calcium absorption [3]. However, the amount of alcohol required to affect calcium absorption is unknown. Evidence is currently conflicting whether moderate alcohol consumption is helpful or harmful to bone. In summary, a variety of factors that may cause a decrease in calcium absorption and/or increase in calcium excretion may negatively affect bone health.
Posts: 132 | Registered: Jul 2005
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posted
Thanks Porsche Ive pretty much decided not to give it much mor worry cuz like you said no one really seem to know.
Im going to keep on taking it with my organic cocoa , spinach and empty stomach at night.
The timing around the antibiotice and no yeast diet put so many blocks in my path so Im going to just eat and take the supplements and hope for the best.
If I could exercise on a more reliable basis I wouldnt be so concerned but just dont have it in me to exercise like I use to befor lyme.
Again thank you for taking the time to look and post what you found.
Posts: 561 | From connecticut | Registered: May 2004
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