Only take calcium supplements when a meal needs fortifying. As you know, dairy is not the only source of calcium. Some days the meals you choose to consume will provide all the calcium you need and then some.
On others days, the meals you eat may only provide a limited amount. On those days it’s probably best if you supplemental your meals with calcium. Pure calcium citrate is consistently ranked among the top, most tolerated and best absorbed calcium supplements.
That said, a few early symptoms often associated with a sudden increase to toxic RDA levels of calcium include: stomach cramps, frequent urination and constipation. Add no more than 1/8 teaspoon (0.63ml) of calcium citrate to each (deficient) main meal of the day. Doing so will help fortify your food, thereby helping you reach, IMO, the actual safe levels of daily calcium intake.
Calcium is the main focus of the Dairy Industry’s marketing. It is central to sales, profitability and their brand awareness campaign (milk is essential for preventing brittle bones). The propaganda, that calcium deficiency is a widespread health crisis, encourages consumers to purchase dairy products.
Suggesting that a dairy-free diet will lead to health problems. However, this propaganda is considered by some researchers to be an overhyped calcium crisis, designed to increase sales and profits. Often framing dairy as the only or best source of calcium.
The Dairy Industry’s propaganda advocates that daily dairy consumption (usually three servings of liquid milk) is necessary to prevent brittle bones. This runs counter to what studies generally show. That three servings/day of liquid milk is associated with high intake and a health risk.
That associated health risk is oxidative stress, which is further compounded by the prolonged and constant consumption of dairy products in UPFs and QSR foods. Studies have found that high dairy consumption (particularly non-fermented, liquid milk) results in high levels of oxidative stress. Oxidative stress occurs when free radical production exceeds the body’s antioxidant capacity, thus leading to a harmful, damaging state.
This imbalance will often act as a major trigger for chronic inflammation. Chronic inflammation disrupts the body’s normal repair process. Such a disruption negatively affects bone mineral density and strength by causing an imbalance between bone resorption (the breakdown of bone tissue) and bone formation.
A disruption of this process prevents proper repair, resulting in a decline in bone quality and an increased risk of fractures. Research published in the British Medical Journal has questioned the link between high dairy consumption and high bone density. With some studies linking a high rate of bone fragility to high-dairy-consuming populations.
Supplements That Compliment Your Diet
Here are a few things you can do to complement your diet. Drink about 1 quart (1L) of my homemade electrolyte water (when possible) daily. Homemade Electrolyte water is easy to make.
From a 1 gallon (3.8L) container of filtered water, pour 16 oz. (480ml) into a 4 cup (1L) measuring glass. To that, add 1/8 level teaspoon (0.63ml) of Celtic sea salt, 2 teaspoon (10ml) of organic corn sugar (dextrose) and 1/4 teaspoon (1.25ml) of organic lemon juice. Stir until salt dissolves fully.
Pour electrolyte water into the 1 gallon (3.8L) filtered water container and shake well to mix. Each 16 oz. (480ml) glass of my homemade electrolyte water contains about 30mg of sodium and about 1g of sugar. Keep refrigerated.
Electrolyte water has a refrigerated shelf life of 2-3 days. On day three – before lunch – discard any remaining electrolyte water and make a new batch. But first, rinse container with 1/2 cup (120ml) of filtered water.
● Take two non-dairy probiotic capsule per day with a meal (lunch or dinner). It will help accelerate the healing of your intestinal lining. Probiotics have anti-inflammatory properties.
● Take one digestive enzyme per day with a meal (lunch or dinner). Incorporating digestive enzymes into your diet will help you break down foods quicker; thereby improving your absorption of nutrients.
It doesn’t matter how perfect the meal is if you lack the ability to properly digest and or absorb it. Most will pass through and out of your body unused. Thus, depriving your body of macro-nutrients (protein, fats, carbohydrates and minerals) and micro-nutrients (vitamins and trace minerals). Our body’s needs these nutrients to maintain a strong immune system, grow, repair and regenerate.