What helps calcium absorption
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Enhancing Calcium Absorption: Key Factors and Mechanisms
Prebiotics and Calcium Absorption
Inulin-Type Fructans
Prebiotics, particularly inulin-type fructans, have been shown to significantly enhance calcium absorption. Studies involving adolescents have demonstrated that daily consumption of a combination of short- and long-chain inulin-type fructans can increase calcium absorption and improve bone mineralization over both short-term (8 weeks) and long-term (1 year) periods1. The mechanism behind this enhancement is primarily through increased colonic absorption of calcium, which becomes particularly beneficial when small intestine absorption is compromised5.
Soluble Corn Fiber
Soluble corn fiber (SCF) is another prebiotic that has been found to increase calcium absorption. In a dose-response trial involving adolescent females, SCF supplementation at doses of 10 and 20 grams per day significantly improved calcium absorption. This increase was associated with beneficial shifts in the gut microbiome, particularly an increase in the genus Parabacteroides and Clostridium, which are believed to play a role in fermenting SCF and its metabolites, thereby promoting calcium absorption2.
Vitamin D and Calcium Absorption
Vitamin D Supplementation
Vitamin D is well-known for its role in calcium metabolism. Supplementation with vitamin D has been shown to increase calcium absorption in postmenopausal women, with a linear increase in absorption observed with higher doses of vitamin D33. This effect is mediated through the regulation of transcellular calcium transport in the intestines, involving the upregulation of calcium channels and transport proteins such as calbindin-D9k4 6.
Controversies and Limitations
However, the effectiveness of vitamin D in enhancing calcium absorption is not universally accepted. Some studies have found no significant increase in calcium absorption with vitamin D supplementation in young women, suggesting that the active transport of calcium may already be saturated at low levels of serum 25-hydroxyvitamin D8. This indicates that while vitamin D is crucial for calcium absorption, its impact may vary depending on the physiological state and baseline vitamin D levels of individuals.
Dietary Calcium Sources
High-Calcium Mineral Waters
High-calcium mineral waters have been identified as a valuable source of bioavailable calcium. Studies have shown that the calcium in these waters is absorbed as efficiently as, or even better than, calcium from milk. This makes high-calcium mineral waters a practical option for increasing calcium intake, especially in populations with low dietary calcium consumption9.
Conclusion
Enhancing calcium absorption is multifaceted, involving dietary components such as prebiotics and vitamin D. Inulin-type fructans and soluble corn fiber have shown promising results in increasing calcium absorption through their effects on the gut microbiome and colonic absorption. Vitamin D remains a critical regulator, although its effectiveness can vary. Additionally, high-calcium mineral waters offer a practical dietary source of bioavailable calcium. Understanding these factors can help in developing strategies to improve calcium absorption and bone health across different populations.
Sources and full results
Most relevant research papers on this topic
A combination of prebiotic short- and long-chain inulin-type fructans enhances calcium absorption and bone mineralization in young adolescents.
Daily consumption of a combination of prebiotic short- and long-chain inulin-type fructans significantly increases calcium absorption and enhances bone mineralization in young adolescents.
RCT
Highly CitedSoluble Corn Fiber Increases Calcium Absorption Associated with Shifts in the Gut Microbiome: A Randomized Dose-Response Trial in Free-Living Pubertal Females.
Soluble corn fiber (SCF) increases calcium absorption in free-living adolescent females, potentially through two groups of bacteria fermenting SCF and its metabolites.
RCT
Very Rigorous JournalHighly CitedVitamin D supplementation increases calcium absorption without a threshold effect.
Vitamin D supplementation increases calcium absorption without a threshold effect, making it unsuitable for determining vitamin D nutritional recommendations.
RCTVery Rigorous JournalHighly CitedRecent developments in intestinal calcium absorption.
Increasing calcium intake is the most effective nutritional approach to ensure adequate absorption and prevent bone loss, as transcellular calcium transport contributes little to total calcium absorption when calcium intake is high.
Highly CitedAn inulin-type fructan enhances calcium absorption primarily via an effect on colonic absorption in humans.
Inulin-type fructans enhance calcium absorption primarily in the colon, potentially benefiting those with impaired small intestine absorption due to anatomic or physiological reasons.
Non-RCTHighly CitedIntestinal Calcium Absorption.
Intestinal calcium absorption is essential for metabolism and bone mineralization, with regulation by 1,25-dihydroxyvitamin D3 and various endocrine and paracrine factors.
Absorption of Calcium
Calcium absorption is influenced by diet, nonabsorbable calcium compounds, sugars, amino acids, hormones, vitamins, and vitamin D, with rates differing in various parts of the gastrointestinal tract.
Vitamin D Does Not Increase Calcium Absorption in Young Women: A Randomized Clinical Trial
Vitamin D does not increase calcium absorption in young women with vitamin D insufficiency, suggesting no need to recommend it for this purpose in normal subjects.
RCT
Rigorous JournalAbsorbability and utility of calcium in mineral waters.
High-calcium mineral waters have absorbabilities equal to milk calcium and can provide useful quantities of bioavailable calcium, potentially helping close the calcium intake gap in North America.
Highly CitedVitamin D-Mediated Regulation of Intestinal Calcium Absorption
Vitamin D plays a critical role in regulating intestinal calcium absorption, which is crucial for optimal bone mineralization, protection, and prevention of osteoporosis.
Very Rigorous Journal