Many of my clients are concerned that their calcium intake is adequate especially if they are dairy intolerant. Particularly if you are suffering from high oestrogen, it is advisable to cut back on cow´s milk products as they are very high in oestrogen. Many doctors are not aware that the RDI for calcium has been revised and that one can have good bone health without milk! This is something I put together for one of my clients. Her GP was very supportive once she read the studies.
The 1,200 mg recommended is outdated and based on US studies with the typical American diet. If you look at the current NHS website: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx, you will see that adults up to the age of 64 are to have 700 mg! 1,200 mg is then quite a stretch. This info was updated in March 2017.
Asian people have far less problems with osteoporosis, etc. and eat only about 550. Their rates of osteoporosis rise significantly if they live in the US and eat an American diet.
To ensure that calcium is fully absorbed and deposited in the bones, it should be combined with foods rich in phosphorus such as (peanuts, meat, cheese, onions, garlic) and combined with vitamin D (in oily fish, lentils, eggs and brown rice).
Vitamin D helps calcium absorption which is vital for strong bones and also helps maintain a positive calcium balance in women through all stages of menopause. Several other nutrients, including vitamin C, zinc manganese and omega-3 are related to bone health in women.
For rich sources of calcium, the following are recommended:
Green vegetables such as wild greens, kale, spinach, turnip greens, beet greens, pak choy, rhubarb, watercress, parsley, dandelion greens, broccoli
Sea vegetables such as hijiki, wakame, kombu/kelp, agar-agar, dulse – these are the very highest so you only need a bit. They are also very high in iodine which is lacking in almost all diets and very helpful to prevent cysts (breast, uterine), breast tenderness, brain fog, etc.
Fish: salmon, whitebait, sardines, prawns, pilchards, shrimps
Beans and pulses including tofu (soy products), chickpeas, corn, black and pinto beans
Brown rice, buckwheat, oats, sesame seeds/tahini, almonds, sunflower seeds, brazil and hazelnuts
Susun Weed, a well-known American herbalist specializing in herbs for women and children, recommends the following herbal concoction:
“Old Sour Puss” mineral mix: 1 Tbsp supplies 150-200mg calcium
Yellow dock, dandelion, plantain, nettle, raspberry leaf, comfrey, red clover, clean egg shells/bones (!) You can use one or more of the above as you wish.
Fill a jar with fresh herbs. Pour apple cider vinegar over them until the jar is full. Cover with a plastic lid and let sit for 6 weeks. Add as a salad dressing or put in sauces, soups, etc. Or dilute with water and blackstrap molasses. I would love to see photos of the above if you give it a try.