Those of us living with pemphigus are particularly concerned with our bones because of the side effects of the drugs we take, so here's more than you ever wanted to know about calcium, but were afraid to ask. Calcium is important for many parts of the body. Calcium not only maintains strong bones and healthy teeth, but keeps your heart beating regularly, alleviates insomnia, helps metabolize iron, is essential in blood clotting, and even aids your nervous system, especially impulse transmission. Calcium and iron are the most deficient minerals in the diets of American women. Twenty percent of an adult's bone calcium is reabsorbed and replaced every year.

Osteoporosis is often first noticed with a weakening of the jaw bone, not being able to hold the teeth firmly in place. Deficiency of this mineral can cause rickets, and osteoporosis and has been implicated in elevated blood cholesterol, hypertension, and rheumatoid arthritis. Stress induced hormones and adrenal exhaustion contribute to bone loss as well. Diets high in animal proteins, salt, sugar, alcohol, caffeine, fat, and soda pop also cause more excretion of calcium. Also, oxalic acid found in spinach and chocolate, swiss chard, parsley, beet greens, rhubarb, and phytic acid found in grains (if eaten with dairy at the same time.)

Calcium must exist in a two-to-one relationship with phosphorus and or magnesium, and you must have sufficient vitamin D. For adults that is about 800 mgs. Vitamin D increases the absorption of calcium, and most calcium supplements include it. Sunlight on our skin also enables us to form Vitamin D. It is also found in sardines, egg yolk, sweet potatoes and alfalfa.

If you take over 2,000 mg. per day it could lead to hypercalcemia, constipation and an increase risk of urinary tract infections. Supplements should not be taken by people with kidney stones or kidney disease. Oyster shells, dolomite and bonemeal may contain lead. The best absorbed supplements are the chelated tablets or calcium citrate. These are best taken in divided doses of 500 mg. or less, and between meals, to maximize absorption. Dolomite and bonemeal have high lead contents so are not recommended. Three milligrams of boron can increase calcium absorption. Lysine is also needed for calcium absorption. Food sources are cheese, eggs, fish, lima beans, potatoes, red meat and soy.

The American Dietetic standards set up in 1995 are higher than ever, recommending an average of 1,000 mg. per day, and now vary by gender and age to reflect the increased needs of adolescents and young adults, pregnant and nursing women.

Be sure to discuss your individual needs and medications with your doctor or dietician before making any major changes in diet.