When to Supplement
proper utilization of calcium in the body.
If we need calcium supplementation, the best approach is to take it together with these and other nutrients to optimize its benefits and reduce potential imbalances. There is an old cliché that food is the best medicine, and it’s absolutely correct. As is the case with calcium and countless others, nutrients don’t work in isolation. They have complex relationships with other vitamins, minerals, and co-factors in their foodbased sources, which affect absorption, bioavailability, and activity throughout the body.
Thus, it makes sense to start any calcium and magnesium supplementation regimen with food. This can be done with just a few simple dietary changes. There are many foods that are high in calcium and other complementary nutrients. Let’s start in the produce aisle. An 8-ounce serving of 4 ounces of part-skim ricotta cheese has 335 mg of calcium.
collard greens has 360 mg of calcium. If your goal is to eat 1,200 mg of calcium per day, this will provide a nice chunk. Kale, bok choy, broccoli, dried figs, and oranges are also great sources.
Seafood can be another good source; sardines have 325 mg of calcium in one 3-ounce serving. Salmon and shrimp are also high in calcium.
Naturally, the dairy aisle is a significant source with yogurt and milk; just 4 ounces of part-skim ricotta cheese has 335 mg.
Foods rich in magnesium include dark chocolate, tofu, nuts, beans, green leafy vegetables, and others.
The beauty of these foods is that they also supply a multitude of other nutrients, vitamins, trace minerals, and phytonutrients that work together to support optimal absorption, and overall health. Sometimes, food isn’t enough to get us the calcium we need. There are a variety of medical conditions which