Calcium Benefits 5 Common Misconceptions About This Vital Mineral


Why is Everyone Talking About Calcium?

Calcium is the most abundant mineral in the body for the proper bone formation of the skeletal system, strong teeth, cardiovascular health, lowers blood pressure, prevents muscle cramping, and maintains nervous system health controls anxiety and depression, ensures a high quality of sleep.  Helps prevent diseases osteoporosis and colon cancer.

Interference of calcium absorption can be linked to the use of aluminum-based antacids usually used for indigestion complications.  Some drugs have been found to increase the need for this vital mineral if you are taking antibiotics or corticosteroids.  Overuse of these medications can prevent nutrient absorption leading to weakened bone mass.

Minerals can not be synthesized by the body and must be regularly obtained by food, drink or mineral baths. to build strong healthy bones and teeth throughout your entire life.  Higher quality minerals come from herbs, and plants are more easily absorbable in the body compared to other sources.  The work optimally with enzymes for simulation in digestion.

Refined foods high in trans fat, sugar, caffeine, too much red meat and fatty foods actually inhibit the absorption of calcium in the body, leading to weak bone structure and deficiencies.  Individuals who live with high-stress levels or who use prescription medications, steroids, antibiotics, recreational drugs alcohol, tobacco clearly contributes to deficiencies.

Studies show that essential minerals and trace minerals have been leached out of produce vegetables and fruits due to the agricultural process of using chemicals and fertilizers, sprays and pesticides used in farming.  Foods that show a measurable amount of minerals have a lower quantity and quality then we are led to believe leading the consumer to deficiencies in their diet.

Tips For Consuming More Calcium In Your Diet For Better Absorption

  • Eat Organic Fruits and Vegetables For better mineral absorption
  • Consume herbs for natural concentrated calcium and minerals
  • Stimulate the metabolism by eating three servings of low-fat milk, yogurt, or non-dairy calcium-fortified soy milk or almond milk
  • Make homemade bone broths for absorbing vital minerals and compounds glucosamine and chondroitin to reduce joint discomfort and build bone.
  • Use medications sparingly.  Prescribed medications can put bone health at risk including, corticosteroid drugs hydrocortisone, cortisone, prednisone prescribed for rheumatic conditions and respiratory diseases phenobarbital and phenytoin, anti-seizure drugs heparin. Medications used as a thyroid stimulate L-thyroxine. blood thinners and diuretics.
  • Avoid too much sugar as it interferes with calcium absorption
  •  Keep the liver healthy as it is vital to bone marrow formation
  • Take a high potency digestive enzyme  for mineral absorption
  • Avoid aluminum pot pans and deodorant containing aluminum and fluorescent lighting as both leaches calcium out of the bones
  • Avoid Smoking as it inhibits bone growth and increases brittle bone conditions

Purchasing organically grown produce, fruits and vegetables do contain more vitamins and minerals your body needs due to the methods of farming.  Minerals and trace minerals are the building blocks of life.  They are the most bonding agents between you and your food allowing your body to absorb nutrients it needs to thrive.  Minerals are necessary for everyone to live well with a good life, especially necessary for athletic individuals who are extremely active because they must have minerals to run or do high impact aerobics.

According to John Hopkins Medicine recommend caution before taking calcium supplements as it may be linked to heart damage.  Research of 2,700 people at the John Hopkins Medicine Institute conducted tests in a federally funded study concluded that taking calcium from supplements may cause arterial plaque build up and damage the heart, however, taking calcium from natural forms, herbs, organic vegetables have been proven to be beneficial in building bone.

The body composition of minerals is only 4% of the total body weight and is responsible for important bodily functions.  Minera an s are an essential component for digestion of food, metabolic functions, they keep the bodies pH balance instead of being alkaline and acidic and used for bone formation.   They regulate osmosis of the cellular fluids and electrical impulses of the nervous system.

They transport oxygen through the body helping to regulate heart rhythm keeping your body well energized.   Calcium minerals and trace minerals have been proven to improve natural sleep patterns as well as promote emotional wellbeing and balance.  Trace minerals are only .10% of the total body weight, but even if a small deficiency in micronutrients are detected it can cause P.M.S. menstrual disorder, high blood pressure, osteoporosis, premature aging of skin and hair, inability to heal quickly memory loss, hyperactivity in children, hypoglycemia and diabetes, sugar imbalance, nerve and stress conditions.

If you are trying to lose weight eating the recommended amount of dietary calcium actually promotes weight loss by regulating the metabolism and aiding in digestion. Try a low-calorie sugar-free yogurt parfait drizzled with 2 tablespoons of sugar-free chocolate sauce topped with toasted almonds and oats for adding more calcium into your diet. Delicious!

low- fat-desert


What is The Best Mineral For Good Bone Formation?

Organically grown produce fruits and vegetables that have not been sprayed with chemicals are especially beneficial for the body by providing more nutrients, vitamins, and minerals. Farmers and consumers have recognized the importance of consuming food that has been grown responsibly by not using harmful chemicals in the production of food.

Whole foods have become a reliable and easy source for individuals to incorporate in their diet.  The body is able to process organic foods for proper absorption of minerals and trace minerals, all leading to good health.

Boron actually enhances magnesium, calcium, vitamin D and phosphorus to increase bone formation and density while stimulating estrogen production protecting against osteoporosis a medical condition in which bone becomes brittle and fragile due to the loss of tissue, typically a result of low calcium, vitamin D intake or hormonal changes.  Effective food sources for getting more boron in your diet are apples, grapes, nuts, pears, most vegetables, and fruit.

Herbs are often used as healing agents as well as getting substantially more calcium, minerals and trace minerals into the diet due to a high level and construction of nutrients.  Organically grown herbs are an excellent resource for getting more flavor in favorite dishes as well as increasing bone density.  Many individuals even grow fresh herbs in a small garden or on a windowsill for quick cooking.

Minerals can really give your body the energy boost it needs for better daily performance.  For best results eat organically grown produce fruits and vegetables whenever possible and take a high-quality calcium supplement or herbs to increase mineral uptake.

Best Foods For Silicon and Calcium

  • Organic green vegetables
  • Fish and seafood
  • Bell peppers
  • Nuts and seeds
  • Cantaloupe
  • Broccoli
  • Papayas
  • Honey
  • Whole grains for boron
  • Dried fruits
  • Sea vegetables

There is much more to building bone than just consuming calcium or minerals.  If you are deficient in vitamin D your body will not absorb calcium into the bone leaving the skeletal structure at risk.  Getting a daily dose of sun can help the body produce natural vitamin D in the body.  As a result minerals and vitamins will work synergistically helping to build bone.  Studies show that consuming calcium throughout the day will aid in proper absorption such as eating or drinking 3 separate servings breakfast, lunch, dinner or for a snack.

Common causes of mineral deficiency can be caused by poor diet or poor food assimilation.  Individuals who consume too much sugar or refined foods or too much meat can cause an imbalance in phosphorous resulting in enzyme deficiencies.   Some individuals may not be getting the necessary food for bone growth and maintenance.  Drug use of alcohol, tobacco or prescription medication or drug toxicity will interfere with bone health.

Vitamin D is also necessary for calcium absorption and vitamin B12 synthesis and works well with phosphorus the second most plentiful mineral in the body. Phosphorus is responsible for filtering out waste from the body and repairing tissue cells however it is more common for people to have too much phosphorus then too little of this mineral.  Most individuals get their daily intake of phosphorus from their diet but if your intake of calcium is too low or if you are suffering from kidney disease your phosphorous level will be in excess.


Herbal therapies for building bone have been very successful as a natural alternative to getting enough calcium from food if taken consistently from organic sources.  Absorbable minerals are the key factors in building strong bones and teeth.  Herbs offer concentrated forms of calcium, vitamins, and minerals that are easy for the body to absorb.  Phytohormone herbs dong-quai (licorice root), black cohosh, sasparilla can be an important part of bone health and condition.  Talk to your doctor about what forms of calcium you should take and in what quantity for best personal results.

Phosphorus is essential mineral working with calcium in good bone formation, teeth health, reduces pain after exercise, facilitate nerve conduction, assist in muscle contraction, filters out waste in the kidneys, produces DNA and RNA the bodies genetic building blocks, grow and maintain tissue cells to repair, manages and stores the bodies energy and balances and uses other minerals iron, iodine, zinc, and vitamins B and D.  Food sources that contain phosphorus are organic nuts, seeds, beans, fish, meat, poultry, milk and other dairy products, dried fruit, whole grains, potatoes,  and garlic.

According to nutrition researchers, Sally Fallon and Kaayla Daniel of the Western Price Foundation bone broths contain minerals that your body can easily absorb into your system, helping to build strong bone and reduce inflammation.  Bone broths contain vital minerals calcium, silicon, phosphorus, sulfur, and valuable compounds glucosamine and chondroitin sulfate.  Popular supplements are now being made that contain those very same ingredients to help reduce joint pain and inflammation with most formulas costing a small fortune.  There is a better way.  Learning how to make homemade bone broths that taste delicious while building bone and improving overall health.

Exercise for Building Bone and Good Health

We all know that exercise is good for losing weight but is great for building strong bones, connective tissue, and lean muscle.  Taking a brisk walk once per day preferably in the early morning hours while the sun is out will help your body produce natural vitamin D a necessary vitamin for calcium absorption.  Aim for 30-60 minutes per day for a brisk walk if you are able to lose weight and build bone.  Taking a supplement of vitamin D is also available for those who are not in the sun very much.  Aerobic activities and light weight training or (resistance training) is the best way to elasticize and build bone while preventing bone loss.

May is National Osteoporosis month to celebrate our unique bone structure and bring an awareness of how important building bone really is for good development and disease prevention.  Over 54 million Americans have low bone density leading to disease, osteoporosis or long-term disability leading to two million broken bones per year due to poor health or malnutrition.  Half of the women in that group over the age of 50 will break a bone and up to one in four men will also break a bone and most likely can be avoided by eating a good nutritional diet.

According to the National, Osteoporosis Foundation states that calcium, minerals, and vitamins are the foundations of building blocks for strong bones and teeth in infancy and maintaining good bone health as adults. The recommended daily allowance of calcium by the IOM varies with age and should be consulted with your doctor.

Chart of Recommended Allowance of Calcium By IOM

Age                                             Calcium mg per day

0-6 mo                                       200

7-12 mo                                      260

1-3 years                                    700

4-8 years                                   1000

9-18 years                                 1000

14-18 years pregnant              1300

19-50 years pregnant              1000

14-18 years (lact)                     1300

19-50 years (lact)                     1000

50-70 years (male)                  1000

50-70 years (female)               1200

71+years                                   1200

The body needs differ due to age and sex male of female and should be considered when consuming calcium from food, liquid, herbs or organic vegetables.  Make sure your diet is rich in whole foods, vegetables, and fiber for good dietary assimilation.  Avoid refined foods that are high in sugar, salt, and transfats that will eventually lead to unwanted weight gain and disease.  Eliminate hard liquor and fried foods fro the diet allowing your body to detoxify resuming the natural pattern of digestion.  Building strong bones while young and maintaining good bone health through adulthood with calcium.

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Patricia Lynn





National Osteoporosis Foundation

John Hopkins Medicine

Bone Broth Cookbook




Images Courtesy of  Lisarutledge, geforoene_wandMoira1st at

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About Patricia Lynn 65 Articles
I am the author of How To Lose Belly Fat Guide a blog dedicated to the latest information on weight loss, diet, healthy recipes, fitness and good health.