Notes on Calcium Supplements

Not only is calcium an important component of teeth and bones, it is also needed for muscles to contract properly, blood to clot and nerves to function. Yet calcium can’t do its job without Vitamin D. Vitamin D helps the body absorb calcium and fine-tune calcium levels in the blood. Recent research shows that Americans may not get enough Vitamin D and we may need more than current dietary recommendations.
Aim for two to three servings of low-fat calcium rich foods a day, filling in the gap with supplements to reach a daily total of 1,200 to 1,500 milligrams of calcium and 800 to 1,000 IU of vitamin D.
Consider absorption and take calcium with meals, but not with your multi-vitamin/mineral as calcium binds with iron and zinc.
Find a form of calcium that you are likely to take consistently. Look for calcium supplements that have at least 200 IU of Vitamin D per dose. Added minerals, especially magnesium, are a bonus.

-adapted from Environmental Nutrition June 2006, www.environmentalnutrition.com

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EAT YOUR VEGGIES
-Choose a variety of colorful, fresh vegetables each day for a balanced intake of nutrients and phytonutrients
-Buy fresh when you can, but frozen is better than nothing
-Wash all fresh vegetables to remove unwanted chemicals etc.
-Steam or sauté quickly to retain important nutrients