When thinking about the need for adequate calcium, the first thing to come to mind is that the mineral is needed for strong bones. But this is only part of the reason that we as adults need to ensure taking in at least 1000 to 1300 milligrams per day. Because the human body contains more calcium than any other mineral, and the skin is the largest organ in the human body, calcium intake is required to keep your epidermis in top working order.
The epidermis is the top or outermost layer of skin and this is where the cells need calcium the most. Here, the mineral regulates cell turnover rate. The skin is constantly shedding cells, but maintains a constant thickness of living layers. In fact, a study from Japan in 2003 found that a lack of adequate calcium in the skin is one reason that the elderly have thinner and more fragile skin than younger adults.
Calcium also regulates the content of skin cell lipids, providing a barrier to outside conditions. When this barrier is compromised, as would be in the case of a condition such as eczema, there is long term damage and inflammation which can lead to discomfort and infection. Some studies indicate that those with eczema respond well to calcium therapy, particularly in the winter when symptoms are often worse.
There is also a link between low skin calcium content and a greater incidence of skin cancer. A Stanford University study found that women who took calcium plus vitamin D had lower rates of both melanoma and non-melanoma skin cancers. Adequate calcium intake may be protective by providing antioxidants to prevent damage to skin components such as collagen and by inhibiting skin cancers through the recycling of carcinogenic enzymes.
Foods That Contain Calcium
Foods that contain calcium include milk and milk products (ie yogurt, cheese), beans, nuts (especially almonds and pistachios), bony fish such as sardines and salmon, and leafy greens (kale, escarole, collards and bok choy). Some foods, such as orange juice, soy milk, tofu and cereals, can be fortified with calcium.
While most adults should consume at least 1000 milligrams of calcium daily (1300 for pregnant and breastfeeding women), older adults may need more because after age 55, the body experiences a significant loss of the mineral because its ability to absorb and retain it is reduced.
Factors That Deplete Calcium
In addition to consuming foods that are high in calcium, it is important to avoid those that can interrupt calcium absorption. Sodas that contain phosphoric acids (usually dark-colored varieties), high sodium intake, alcohol, too much red meat and coffee (caffeine) all can cause the loss of calcium.
Foods with phytic or oxalic acid can also bind to calcium and inhibit absorption. Foods with high levels of phytic acid include fiber-containing whole grain products, wheat bran, beans, seeds, nuts and soy isolates. Those high in oxalic acid include spinach, collard greens, sweet potatoes, rhubarb and beans. For those who eat a variety of healthy foods overall, this should not be a problem with calcium intake. But for some, separating high calcium foods from those that interrupt absorption may help. For example, eating spinach and drinking milk at the same time reduces the absorption of calcium in milk.
Calcium Supplement Recommendations
While food is always the top choice for obtaining nutrients, there are calcium supplements available for those who are unable to get a sufficient amount in their diet. There are two main forms of calcium in supplements – carbonate and citrate. Calcium carbonate is the most commonly used but it depends upon stomach acid for absorption so it is best to take the supplement with food. Calcium citrate is recommended for those with achlorhydria (low stomach acid, for example in gastric bypass patients), inflammatory bowel disease or absorption disorders. It is absorbed equally well with or without food.
For best absorption, take no more than 500 to 600 milligrams at a time. Also, do not use bone meal or dolomite as a source of calcium, as the U.S. Food and Drug Administration warns that these ingredients could be dangerous because they may contain lead.
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