Factors That Enhance Calcium Absorption

Half of all Americans over the age of 50 will have weak bones by 2020 unless changes are made to diet and lifestyle, according to the Surgeon General. Upping calcium intake will help prevent this from becoming reality. There are a few things you can do to enhance the absorption of calcium, thus building bone strength and improving overall health.

Separate Doses

• Try splitting the recommended amount into two doses.

  The University of Arizona states that calcium absorption becomes less efficient as calcium intake increases. It recommends limiting intake to no more than 500 mg at one time and suggests spreading calcium intake throughout the day. The recommended daily allowance is dependent upon gender and life stage, but according to the University of Florida Electronic Data Information Source (EDIS), most adults should get between 1,000 mg and 1,300 mg daily.

Up Vitamin D Intake

• Spend some time out in the sun each week.

  Vitamin D is necessary for the body's ability to absorb calcium normally, according to the National Institute of Health (NIH). The body makes vitamin D when the face and the arms are exposed to sunlight without sunscreen. The EDIS recommends 10 to 15 minutes of sunlight at least twice a week. Vitamin D is also available in fortified milk, egg yolks and multivitamins.

Reduce Sodium Intake

• Watermelon and bananas are good sources of potassium.

  The NIH says that high intakes of sodium can increase calcium excretion through waste and sweat. Limiting salt is recommended, but according to the NIH, adding potassium might help decrease this effect.

Take Elemental Calcium

• Calcium citrate is the best absorbed supplement.

  It is best to get calcium through the diet, but if a supplement is needed, calcium citrate and calcium carbonate are the top choices, according to the University of Arizona. These types of supplements have large amounts of elemental calcium, which is the type of calcium that is best absorbed.

Eat Honey

• Try adding honey to a morning cup of tea.

  The University of Purdue found that honey increased calcium absorption in lab rats. When given 800 mg of honey, calcium absorption increased by more than 33 percent.

Limit Carbonation

• Don't replace the 2 to 3 recommended dairy servings with soft drinks.

  According to the NIH, soft drinks specifically have high levels of phosphates, which can impact calcium. It is unclear if the issues are caused by the phosphorus or if it is because carbonated beverages have replaced drinks high in calcium like milk.

Limit Alcohol

• It is unknown how much alcohol is helpful or harmful to bones, according to the NIH.

  The NIH states that alcohol can reduce calcium absorption. It can also interfere with the conversion of sunlight into vitamin D.

Add Milk to Caffeine

• The University of Arizona recommends adding reduced fat milk to coffee.

  Caffeine can reduce absorption and increase calcium excretion, according to the NIH. The amount in one cup of coffee can cause the body to lose 3 mg of calcium. Adding one tablespoon of milk to coffee can counteract this effect.