calcium
So, I'm starting to run low on calcium supplements...
I always try to get the chelate, and that's what I've been living off of for the past few months (discounted at the AR conference! yay!), but now I've got to get more... and there aren't any chelate supplements out there. Ok, there's one, but the first ingredient is calcium carbonate, so that totally doesn't count.
Do you guys take calcium supplements, and what kind do you take?
I've been trying to avoid carbonate because of the apparent lack of absorption, the source (for vegans, limestone!), and the fact that excess is filtered out via the kidneys, and what're kidney stones made of? Calcium carbonate.
Has anyone noticed positive effects of the various kinds (carbonate, phosphate, citrate, whatever-ate)?
Yes, I'm picky about my vitamins. And I'm not about to start eating greens to get them either! ;D (I hate most greens)
I don't take calcium sup. just a regular multi-vitamin.
Yes, some greens are a good source but there are others too, like sesame seeds surprisingly.
So you do have other options for calcium!
http://www.vrg.org/nutrition/calcium.htm
Oranges are another good source of calcium, somewhat surprisingly
Oranges are another good source of calcium, somewhat surprisingly
Just oranges by themselves (not the calcium fortified OJ) are too? I did not know that. Very cool.
I take a calcium supplement but it's my local store brand which happens to be vegan. I also eat my greens :) and other veggies that are good sources.
I didn't know oranges were good for calcium either. You learn something new every day.
I used Vitamin Shoppe's Calcium Citrate. I believe that calcium citrate malate is the most easily absorbed.
Interestingly enough, an orange has about 6% calcium per fruit, but if you eat the peel too (!), it has 11% (from www.nutritiondata.com). Even so, I'd have to eat about 1,000 calories worth of oranges (17) to get 100% calcium :D
Some good vegan sources of calcium are sesame seeds, spinach and most leafy greens, broccoli, molasses, most herbs & spices, fennel, garlic, asparagus etc. I've heard that calcium citrate is the best absorbed supplement.
Some good vegan sources of calcium are sesame seeds...
All the more reason for me to make sushi! :D
I heard that parsley and cilantro are also great sources but, problem is, I'm living at school right now where my food is whatever the dining commons makes vegan =( I'm gonna check out that citrate business next time I go to the store
I don't take any.
I also don't take any calcium supplements, and haven't for the 16 years I've been vegan. I find it interesting that no cultures that live on plant based diets develop osteoporosis. It is only found in countries that eat too much animal protein, as animal proteins block the absorption of calcium...the more animal protein you eat, the more calcium you need (and vice versa)
I have never worried about it, as calcium deficiencies are usually not a problem for vegans who eat a healthy whole foods diet.
Dr. John McDougall has written several wonderful books on the subject!
I also don't take any calcium supplements, and haven't for the 16 years I've been vegan. I find it interesting that no cultures that live on plant based diets develop osteoporosis. It is only found in countries that eat too much animal protein, as animal proteins block the absorption of calcium...the more animal protein you eat, the more calcium you need (and vice versa)
I have never worried about it, as calcium deficiencies are usually not a problem for vegans who eat a healthy whole foods diet.
Dr. John McDougall has written several wonderful books on the subject!
I think what you're referring to is the fact that the countries with the lowest dairy consumption have the lowest hip fracture rate, whereas the ones with the highest dairy consumption have the highest hip fracture rate. I'm not thoroughly convinced this means we don't have to be concerned about calcium intake on an animal-free diet, as hip fractures aren't necessarily directly proportional to osteoporosis.
Normally I don't really care myself, I just make sure I eat some kale, black beans, fortified soymilk, etc, but here at school there is no kale (gasp!), and now i'm on depo-provera which reduces bone density (somethin' to do with the body thinking it's pregnant). but i do run... which is supposed to help... agh, i figure if my system can't use it, no harm done, unless it crystallizes into stones... :o
If you drink fortified soy milk you should really be getting and adaquate amount daily without a supplement.
My brand, Westsoy, 8oz. has 30% RDA for calcium (that's about 300mg since I believe RDA is for calcium 1000 mg)
I put about 6 oz. on cereal in the morning.
And I have two decaf coffees during the day that I fill with more soymilk than coffee, probably about 4-6 oz. each
So that's 525mg-675mg JUST from 3 small amounts of soymilk. + My regular multi-vit that has a measly 10mg. ::) (Just checked my pre-natals have 1000mg of calcium though! But I have to take 6 of those suckers so I rarely get them all down :-[)
Okay, I mostly just typed all that out for myself. :)
OH yeah corn tortillas are a good source too! The absorbtion is very high.
I understand why you'd want to take a supplement but maybe you can stretch them by skipping a day if you know you had plenty of soymilk that day. ???
If you drink fortified soy milk you should really be getting and adaquate amount daily without a supplement.
My brand, Westsoy, 8oz. has 30% RDA for calcium (that's about 300mg since I believe RDA is for calcium 1000 mg)
I put about 6 oz. on cereal in the morning.
And I have two decaf coffees during the day that I fill with more soymilk than coffee, probably about 4-6 oz. each
So that's 525mg-675mg JUST from 3 small amounts of soymilk. + My regular multi-vit that has a measly 10mg. ::) (Just checked my pre-natals have 1000mg of calcium though! But I have to take 6 of those suckers so I rarely get them all down :-[)
Okay, I mostly just typed all that out for myself. :)
OH yeah corn tortillas are a good source too! The absorbtion is very high.
I understand why you'd want to take a supplement but maybe you can stretch them by skipping a day if you know you had plenty of soymilk that day. ???
I'll take any excuse to not take my calcium pills. They taste like chalk dust smells :-\
That's a good idea about the tortillas; I didn't realize "made with lime"=calcium. I was doin' some research on sources today, and it seems like the best non-fortified one is turnip greens ( :-X!)
Actually, it was osteoporosis, not hip fractures that I was referring to. I just lifted that info from many studies that were done, from the books by Dr. John McDougall. He has done wonderful work regarding the relation between diet and disease, and wants people to know that vegans don't need to be any more concerned about their health than do meat-eaters. Of course, anyone should pay attention to eating a healthy diet, whether they are vegan or omni!
I think his website can be easily googled.