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Calcium recommendations

by (78422)
Updated about 20 hours ago
Created April 12, 2011 at 1:38 AM

My question is what the proper amount of calcium is for someone who weight trains and walks for 1 hour daily. I had become privy to information linking calcium intake in excess and cell death. Currently I am taking up to approx. 3 grams of calcium daily in the form of 2 egg shells(~800mg/shell), 2 500 mg. calcium carbonate tablets all posterior to meals(4 times daily). Does this amount qualify as 'overload'? I am also concerned about the calcification of soft tissues that I have heard of from this site. Would anyone care to comment. P.S: I am consuming vitamin C, magnesium and occasional collagen as well as fat soluable vitamins through diet and supplements so I assume calcium absorption is adequate. P.P.S Minimal to no carbs, no grains or pulses.

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4764 · May 07, 2011 at 12:45 PM

PersonMan, consider testing serum 25(OH)D levels and maintaining them near the middle of the reference range...not higher. Paul Jaminet makes a good case for 30-35 ng/mL. Cannel makes an excellent case for 50-55 ng/mL. 65 ng/mL is the middle of the reference range. Be sure to use LabCorp or ZRT for D tests as Quest does not appear to be reliable: https://docs.google.com/Doc?docid=0AV3S7fNjwg33ZHp0bWN3cV8yMDRqcXA0d3BjMw&hl=en

Eecc48184707bc26bce631485b5b7e34
4764 · May 07, 2011 at 12:32 PM

Magnesium is the mineral you likely need. Previously you mention cortisol issues, and here you mention 'improved heart rate'. Magnesium has a normalizing effect on heart rhythms, reduces anxiety and is necessary for bone strength and joint health. Most get too much calcium while taking in too little magnesium. As with most things in our bodies, while total intake is important, relative intake is moreso. By that I mean ratios - Ca:Mg, Cu:Zn, Se:Hg, K:Na, SFA:PUFA:MUFA, n3:n6 and more.

Eecc48184707bc26bce631485b5b7e34
4764 · May 07, 2011 at 12:29 PM

Much less appears to be ideal. Remember that when D levels are optimized, gut calcium absorption increases 2-4x, meaning that we need much less calcium. Add in sufficient vitamin K from animal products, especially pastured animal products which insures the calcium that is absorbed ends up where calcium is supposed to end up: our bones - with a little being maintained in serum for various physiological functions.

77877f762c40637911396daa19b53094
78422 · April 28, 2011 at 2:04 AM

Thanks for the info. Why would you say less tahn 1 gr.? I have been going 150% of this and it has improved heart rate and calm as well as reducing joint stiffness. I miss the electrical stimulation though as this enables the brain to be very alert. I still have my stand-bys of protein, cayenne, green tea, high calories and explosive weight-training. Any other ergogenic ideas?

77877f762c40637911396daa19b53094
78422 · April 28, 2011 at 2:00 AM

Thanks for the ref. Flavio. I have yet to investigate the wolf-man...but have reduced Calcium to approx. 1600mg/day in the form of bones/eggshells(the former boiled then blended to a paste, the latter baked and crumbled to a powder apothecary style).

F910318b9aa27b91bcf7881f39b9eabe
1159 · April 12, 2011 at 3:55 PM

It's either Episode 74 or 75...

F910318b9aa27b91bcf7881f39b9eabe
1159 · April 12, 2011 at 3:54 PM

PersonMan, you should listen to Robb Wolf's 2 latest podcast episodes. If i'm not mistaken he addresses that very question :)

77877f762c40637911396daa19b53094
78422 · April 12, 2011 at 3:29 PM

Cod liver oil: 1 tbsp daily Sunlight: 20 minutes average vit D supps: 5 x 400 mg With this amount of vitamin D absorption would be optimized yes? But about the dosage: whatwould you guys recommend for heavy weight training, etc. Also I like the electrical excitation calcium creates. It serves as a stimulant for me. So I like to keep it high but...maybe reduce?And to what level?

535633b57c4a4940d1e913e7a12ee791
1033 · April 12, 2011 at 1:33 PM

Good point, without adequate levels of Vitamin D all that calcium will not be absorbed.

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2 Answers

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1159 · April 12, 2011 at 10:47 AM

I'm not an expert or anything but i'd guess you're bit overboard on the Calcium dosage.

Don't forget that, for calcium to be absorbed, you also need Vitamin D.

Vitamin K also plays an important role in directing calcium to the right spots.

535633b57c4a4940d1e913e7a12ee791
1033 · April 12, 2011 at 1:33 PM

Good point, without adequate levels of Vitamin D all that calcium will not be absorbed.

F910318b9aa27b91bcf7881f39b9eabe
1159 · April 12, 2011 at 3:55 PM

It's either Episode 74 or 75...

F910318b9aa27b91bcf7881f39b9eabe
1159 · April 12, 2011 at 3:54 PM

PersonMan, you should listen to Robb Wolf's 2 latest podcast episodes. If i'm not mistaken he addresses that very question :)

77877f762c40637911396daa19b53094
78422 · April 12, 2011 at 3:29 PM

Cod liver oil: 1 tbsp daily Sunlight: 20 minutes average vit D supps: 5 x 400 mg With this amount of vitamin D absorption would be optimized yes? But about the dosage: whatwould you guys recommend for heavy weight training, etc. Also I like the electrical excitation calcium creates. It serves as a stimulant for me. So I like to keep it high but...maybe reduce?And to what level?

77877f762c40637911396daa19b53094
78422 · April 28, 2011 at 2:00 AM

Thanks for the ref. Flavio. I have yet to investigate the wolf-man...but have reduced Calcium to approx. 1600mg/day in the form of bones/eggshells(the former boiled then blended to a paste, the latter baked and crumbled to a powder apothecary style).

Eecc48184707bc26bce631485b5b7e34
4764 · May 07, 2011 at 12:45 PM

PersonMan, consider testing serum 25(OH)D levels and maintaining them near the middle of the reference range...not higher. Paul Jaminet makes a good case for 30-35 ng/mL. Cannel makes an excellent case for 50-55 ng/mL. 65 ng/mL is the middle of the reference range. Be sure to use LabCorp or ZRT for D tests as Quest does not appear to be reliable: https://docs.google.com/Doc?docid=0AV3S7fNjwg33ZHp0bWN3cV8yMDRqcXA0d3BjMw&hl=en

8f4ff12a53a98f3b5814cfe242de0daa
0
1065 · April 26, 2011 at 1:54 PM

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html

I'd stick to less than 1000mg per a day. In addition, calcium tablets have a lovely tendency to cause heart problems http://www.sciencedaily.com/releases/2011/04/110419205720.htm (new research released as of a few days ago).

77877f762c40637911396daa19b53094
78422 · April 28, 2011 at 2:04 AM

Thanks for the info. Why would you say less tahn 1 gr.? I have been going 150% of this and it has improved heart rate and calm as well as reducing joint stiffness. I miss the electrical stimulation though as this enables the brain to be very alert. I still have my stand-bys of protein, cayenne, green tea, high calories and explosive weight-training. Any other ergogenic ideas?

Eecc48184707bc26bce631485b5b7e34
4764 · May 07, 2011 at 12:29 PM

Much less appears to be ideal. Remember that when D levels are optimized, gut calcium absorption increases 2-4x, meaning that we need much less calcium. Add in sufficient vitamin K from animal products, especially pastured animal products which insures the calcium that is absorbed ends up where calcium is supposed to end up: our bones - with a little being maintained in serum for various physiological functions.

Eecc48184707bc26bce631485b5b7e34
4764 · May 07, 2011 at 12:32 PM

Magnesium is the mineral you likely need. Previously you mention cortisol issues, and here you mention 'improved heart rate'. Magnesium has a normalizing effect on heart rhythms, reduces anxiety and is necessary for bone strength and joint health. Most get too much calcium while taking in too little magnesium. As with most things in our bodies, while total intake is important, relative intake is moreso. By that I mean ratios - Ca:Mg, Cu:Zn, Se:Hg, K:Na, SFA:PUFA:MUFA, n3:n6 and more.

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