How Much Calcium Do We Actually Absorb?

The benefits from taking adequate doses of calcium are numerous, both for sedentary individuals and for athletes. Its bone formation properties as well as its effects on fat loss are well known today.

Taking a calcium pill of 500mg doesn’t mean that’s how much gets in your system. There is available calcium, but there is also something called “absorbable” calcium.

For example calcium carbonate and citrate are the two salts with the most absorbable calcium – 40% and 21% respectively.

The same holds true for most of the calcium containing foods: Milk and milk products have the highest levels of absorbable calcium followed by some dark leafy greens and calcium fortified foods.

There are some vegetables, which are well known for their high calcium content. However, they contain certain compounds, which bind to the calcium and render it not absorbable. Example: spinach – only 2% of its calcium reaches the blood stream.

Athletes, especially those involved in the sport of bodybuilding should be very considerate about these facts. The simple reason is the individuals, practicing this type of physical activity normally require higher levels of calcium due to their higher protein intake. Calcium is the mineral that the body uses to neutralize the protein.