It is interesting to note that calcium occurs in the body in places where it shouldn’t be. For example; calcium deposits within the arteries contribute to atherosclerosis which is a primary cause of heart disease, calcium deposits in and around joints result in painful bony spurs and calcium can precipitate out of solution in the kidneys causing kidney stones.

Despite eating plenty of calcium rich foods osteoporosis is still prevalent in the New Zealand population. It is important that we eat calcium rich foods & that we absorb our dietary calcium effectively, however, it is crucial that we have that calcium transported to the bones & that it stays in the bones. There are many nutrients involved in this process.

There are three main steps to this:

1. ensuring calcium goes to the bones & stays in the bones,
2. make sure calcium stays soluble, rather precipitating out leading to stone formation
3. preventing excess urinary excretion of calcium.

Calcitonin is a hormone that ensures calcium goes to the bones & stays in the bones. The nutrients that activate this hormone are Vitamin K & Zinc. Vitamin K is manufactured in the bowel in the presence of beneficial bacteria, so it is important to ensure good bowel flora is maintained with a good quality Probiotic supplement following a course of antibiotics or a stomach bug. Oysters are the richest source of zinc or consider supplementation.

The most important nutrient for ensuring that calcium is being deposited into the bones rather than other places in the body is Silicon. This is also a nutrient that is required for maintaining the strength & integrity of tendons & ligaments & is found in high concentrations in those who are free of atherosclerosis. Dietary sources include: beetroot, cauliflower, celery, oats (including Oatstraw tea), asparagus & horsetail tea.

The nutrients that are important to ensure calcium stays soluble (rather than precipitating out forming stones) are: Magnesium, Silicon (already mentioned), Boron, Selenium, Vitamins E, D & B6. Water is very important because adequate hydration can also prevent precipitation & formation of kidney stones. The food sources for these nutrients are as follows: Vitamin E-Sunflower seeds, sunflower oil, safflower oil, Boron-pears, raisins, almonds, prunes, dates, Selenium-Brazil nuts, Vitamin D-sunlight on your skin provides vitamin D, Magnesium-walnuts, hazelnuts, almonds, pistachio nuts, cashews., Vitamin B6-salmon, tuna, walnuts, cashews, Brazil nuts, hazelnuts, avocado & bananas.

There are also two hormones which are important for bone health; DHEA (Dehydroepiandrosterone) & oestrogen (in women). It is useful to work with your doctor to maintain optimal levels of these hormones. When taking a calcium supplement, it is important that it contains the nutrients mentioned above to ensure that the calcium ends up where it should be; in the bones.

Regular exercise is also very important to facilitate calcium deposition into the bones, lowering the risk of osteoporosis.