The Truth About Oxalates and Calcium: What You Need to Know

What are oxalates?  Do they affect calcium absorption?  Should I avoid eating foods with oxalates when eating calcium? 

We’re answering these questions so you know the truth about oxalates and calcium absorption.

What are oxalates?

Oxalates are naturally occurring compounds found in many foods, including vegetables, fruits, nuts, and grains like spinach, beets and almonds.  Oxalates can bind to calcium in the intestines to form calcium-oxalate crystals which can then accumulate in the kidneys.  This can happen if you consume too much oxalate, too little calcium or too little liquids.  

Do oxalates affect calcium absorption?

Because oxalates can bind to calcium in the intestines, they can decrease the amount of calcium available for absorption into the bloodstream.  However, this binding between oxalates and calcium only happens if they are coming from the same food source.  If oxalates and calcium are coming from different food sources, oxalates do NOT decrease calcium absorption. 

Let me explain further with an example: if you eat almonds (food high in oxalates) with milk (food high in calcium), the almonds will NOT decrease the absorption of calcium from the milk because they are from two different food sources.  But, if you eat spinach, which is high in both oxalates AND calcium, the oxalates will decrease the absorption of calcium because it is from one food source.

Should I avoid eating foods with oxalates when eating calcium?

No!  In fact, eating foods with oxalates when eating foods with calcium is protective against forming calcium-oxalate stones that can turn into kidney stones.  Remember, eating different foods that have oxalates and calcium will not decrease the calcium absorption.  It is only something to consider when you’re looking at a single food source.  If for example, you eat a lot of spinach and don’t eat much other foods with calcium, then you may not be getting enough calcium because the oxalates in the spinach are going to decrease how much calcium you absorb.  This is why it is always important to have a varied diet.

So what about Seen’s Calcium Chew Complete? Will the almonds affect the calcium absorption?

No. As described in the examples above, because the oxalates from the almonds are a different food source than the calcium from the milk minerals, calcium absorption will not be affected. Rest assured, our Calcium Chew was carefully formulated for optimal absorption.