Calcium Absorption

Hey Tracy~ Funny you should post this as I have been struggling with this very thing.  Last month I was diagnosed with osteopenia.  In an effort to understand how calcium plays into this not becoming osteoporosis, I learned that for the most part, WLSers only absorb between 35-40% of the calcium that we take in.  So for me to get 1200 mg of calcium, I have to take 1800 mg to 2000 mg.  Like you, I can remember 2 x's per day, but the third is a huge problem. You can post your questios at the diet and nutrition forum.  Danielle, one of the moderators there, helped me to make sense of all of this and explain things so that I could understand them. Good luck! Anjanette

Might help to put your last calcium by your toothbrush? Take it last thing at night before bed, since calcium likes resting bones best.

I take it 4x per day, but then I'm 13 yrs and I've paid the price for early misconceptions. I have 74% of my wrist left, so that means 36% ha**** the road. Very scary. Hip and spine are better, but I'm not overly fond of thinking of how crispy I am, you know?

Thanks Michele.  I will try that.  Never actually thought about it. Anjanette

Well, I'm glad I'm not alone in not being able to work this all in during the day, but now I guess we need to figure out how to make it work!!!! I will be sure to check out the diet/nut forum~Thanks!!!

Hi Tracy, My bone doc said a person can only absorb 500 mg at a time. We need to have at least 1,500 mgs a day, so that would be the reason for the multiple doses. I use a liquid and take a tablespoon which is the 1,500. My doc wanted to know why I took so much as I could only absorb 500. I told her because I only absorb 1/2 of what I take in. She looked at me and said "ok then". lol Hope this helps. Marilyn

Thanks Marilyn. I saw some liquid calcium at the Vitamin Shoppe over the weekend. It came in flavors like strawberry and blueberry~is that what you take? Is it any good? It said Calcium Mag Citrate.

The only problem with the chart that was provided here in reply to your question is it is intended for normal people with normal stomachs.  If you have had gastric bypass you don't fit that criteria.  I have upped my elemental calcium (calcium citrate form) from 2500 to 3000 mg because my bone density is going down each year that I have a dexascan.   My original research almost 4 years ago also spelled out that the absorption range (for normies) was 400-600 mg at a time.  I try to take 500 mg each time (6 times a day). The other most important thing to monitor with regard to your bone density is Vitamin D (D, 25 hydroxy test).  You want your levels between 50-100.  I have had to add in a significant amount of dry D3 to achieve this goal and now to monitor to see what I need to maintain it.  I look forward to my annual dexascan next August to see how that is working along with my upped calcium citrate.

Sorry, had no internet for 5 days. Whew. Scary.

You know, I take UpCal 4-5 times per day, and then 1000mg of capsules 4x per day AND I eat a few BA cinnamon broken up with apple slices for one of my scheduled snacks. I eat a LOT of calcium.

I know what the books SAY, but since I was dx with osteoporosis in the 6th year of not enough of the wrong kind of calcium, I just pour it in there and watch my labs and scans. Lab levels are all where I put them, but while there is a speck of improvement in my hip one year, spine the next, the wrist is progressively worse each year. So, can we absorb it? Who knows since we are not normal.

The other thing to remember is that we lose bone mass during ANY kind of wt loss. Astronauts lose at the rate of 2% per month in space. So, 5 months (total over a life time, for example) would yield a 10% loss!

That's one of the reasons we take so much so that we are compensating for the weight loss and THEN we have to compensate for malabsorption.

While I suggest 2000 to start, I take far more than that myself and for people that I love, I want them at 3000-4000, as well. Bearing in mind that this is calcium CITRATE, which does not promote calcium kidney stones, butgoes toward preventing specifically calcium stones.

Some of my dietician buddies are up to recomending 1500, but it just gives us something to, um, "discuss" further since I am one of the early experiements with 1500 and have toast for bones.

Along with your calcium, hopefully everyone is taking additional dry form D3? Not oil, no tD2, but D3? And haveing the D 0, 25 levels tested at least every 6 months?

Ahhh, no I'm not taking D3, just the Upcal D. Ok, I'm almost 3yrs out! I shouldn't be this confused, LOL! So, how do you get all of that calcium in throughout the day while working in the other vits so they don't conflict???That's my problem b/c I'm trying to do the Upcal D 4x's per day and taking 2 multi vits~1am 1pm. I can get 3 doses in, but I'm having a hard time working a fourth in. So I did see that Calcium Mag Citrate liquid at the store~would this be something I could use in conjunction with the Upcal D to try to get a few more doses in? I wasn't sure why it was with magnesium versus vit D?? Thanks Michelle!!!!

I do calcium group first, with food. Then about an hour later, the iron +C with a protein that does not contain calcium.

I wouldn't worry so much about the mag being at a certain proportion since what is "right" varies from study to study. Then the "right" was is the way that gets both elements into you in as comfy a manner as possible.

Personally, I take 2 calcium caps + 1 mag citrate cap + 1 mag oxide cap, all for different purposes. And I do that 4x per day. Everything else I take is in those groups EXCEPT for iron + C which stands alone.

If I'm drinking protein, it has UpCal in it. If I eat food, I MUST have vites to take. No vites? No food. That's my rule.

If you can stand a calcium citrate liquid, go for it. I have one, don't want any liquids or chewables or lozenges myself. Whatever it takes to keep a steady flow running and then get a vit D test ASAP. If you're 3 yrs out, fair, petite and have lost some wt, you'd be a prime candidate for more D.

I was reading yet more tonight on vit D and I've been saying levels of 70 is good, and this article in Today's Dietitian wants us to shoot for 100! Wow.