The benefits of calcium
For maintenance, your body requires calcium. Calcium is very important for the heart, nerves and muscles.
According to some research, calcium and vitamin D may help prevent diabetes and their other health advantages. The health menus aren't connected.
Calcium is essential for preserving bone health throughout your lifetime. Although while eating is still the best way to get calcium, calcium supplements may be an option if your diet is inadequate.
Make sure you know how much calcium you require, the benefits and drawbacks of calcium supplements, and the best supplement to pick before taking one.
Advantages of calcium
Your body desperately needs calcium to form and maintain strong, healthy bones. Your heart.
Some studies suggest that calcium and vitamin D may have more than just health benefits; It may be able to prevent diabetes. Health menus are not linked.
According to some research, calcium and vitamin D may help prevent cancer, diabetes, and high blood pressure and support bone health. However, there is conflicting information about these health advantages.
The dangers of insufficient calcium
Lack of calcium can lead to health issues such as brittle bones, such as:
- Youngsters might not grow to their full adult height.
- Osteoporosis in adults is one of the main causes of calcium deficiency.
Many Americans' diets are deficient in calcium. Toddlers and adolescents, as well as adults 50 and older, are at danger.
What is the appropriate amount of calcium for the body during the day?
How much calcium your body needs is determined by your age and gender.
19–50 years 1,000 mg
51–70 years 1,000 mg
71 and older 1,200 mg
19–50 years 1,000 mg
51 and older 1,200 mg
The daily amount of calcium recommended by doctors
For people aged 19 to 50, 2,500 mg of calcium daily is advised. The human body over the age of 51 years or older requires 2,000 mg.
Calcium and its relationship to diet
Your body can't make calcium, so you have to get it from outside sources. Several different foods contain calcium, including:
- dairy, cheese, and yogurt products
- Calcium is found in leafy green vegetables such as broccoli, kale, and spinach
- Sardines and salmon canned in water have soft bones that can be eaten
- Meals and beverages, such as soy products, cereal, fruit juices, and milk substitutes, that have additional calcium
Also, your body needs vitamin D to absorb calcium. Many foods, like canned salmon with the bones and egg yolks, naturally contain trace levels of vitamin D. The sun is a major source of vitamin D in addition to fortified foods. For most individuals, the recommended for vitamin D is 600 international units (15 micrograms) per day.
Who ought to think about calcium supplements?
Even with a healthy, balanced diet, you may have difficulty getting enough calcium for your body if you:
- Adopt a vegan lifestyle
- a lactose intolerance and a dairy product restriction
- Your body may excrete extra calcium if you consume a lot of salt or protein.
- Are undergoing long-term corticosteroid therapy
- Have bowel or digestive conditions, such as celiac disease or inflammatory bowel disease, that impair your capacity to absorb calcium
In certain circumstances, calcium supplements may be an appropriate choice to meet the body's calcium needs. If you want to know if calcium supplements suit you, go to your doctor or dietician.
Risks associated with calcium supplements?
Not everyone should take calcium supplements. For instance, if you suffer from a medical condition called hypercalcemia, which causes excessive calcium in your blood, you should avoid taking calcium supplements.
High-dose calcium supplements and heart disease could be related. However, this is not conclusive. The evidence is conflicting, and additional studies are required before doctors can determine if calcium supplements may reduce the risk of heart attacks.
Prostate cancer and calcium have a similar debate. Some studies have suggested that high calcium intake from dairy products and supplements may increase risk, even if a more recent study revealed no increased risk of prostate cancer linked to total calcium, dietary calcium, or supplementary calcium intakes.
Until more is known about these possible risks, avoiding taking too much calcium is essential. As with any health issue, see your doctor to learn what is best for you. Various dietary supplements with calcium A range of different calcium compounds are included in calcium supplements.
A variety of calcium compounds are contained in calcium supplements. Different quantities of calcium, elemental calcium, are present in every chemical. Common calcium supplements may have the following names:
- Containing 40% elemental calcium, calcium carbonate
- Citrate of calcium (21% elemental calcium)
- Calcium gluconate (9% calcium atoms)
- 13 percent elemental calcium lactate
Calcium supplements come in two primary forms: citrate and carbonate. Calcium carbonate is the least expensive, so it is frequently a wise initial pick. Other types of the calcium supplements include gluconate and lactate.
In addition to calcium, certain calcium supplements may also contain vitamins and other substances. Some calcium supplements may also contain magnesium or vitamin D. The kind of calcium in your supplement and any additional nutrients it could contain can be found on the ingredient list. If you are facing some health and nutritional problems, this information is important for you.
Selecting calcium dietary supplements
While examining calcium supplements, take into account the following:
Quantity of calcium
Elemental calcium is crucial since it represents the accurate calcium content of the supplement. Your body absorbs it for various health advantages, including bone development. The amount of calcium in a serving may be found on the Supplement Information label on calcium supplements. For instance, 500 mg of elemental calcium are present in 1,250 mg of calcium carbonate, which comprises 40% of the mineral. When figuring out how much calcium is in one serving, consider the serving size (number of pills).
Supplemental calcium has little, if any, adverse effects. Nevertheless, side symptoms can occasionally happen, including gas, constipation, and bloating. Calcium carbonate often causes the most constipation. You may need to test a few different brands of calcium supplements to find the one you tolerate the best.
Which medications are you taking
Many prescription drugs, including blood pressure medicines, artificial thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers, can interact with calcium supplements. Depending on your prescription regimen, you might need to take the supplement with or between meals. To learn about possible interactions and the appropriate calcium supplement, speak with your doctor or pharmacist.
Cost and Quality
It is the duty of manufacturers to guarantee the safety of supplements and the integrity of their promises. Several businesses have the U.S. Pharmacopeial Convention (USP), ConsumerLab.com (CL), or NSF International to test their goods independently. The USP, CL, or NSF abbreviations indicate that a supplement satisfies voluntary industry standards for quality, purity, potency, and tablet dissolving. The price of different calcium supplements varies. Compare prices if price is a concern for you.
The several types of calcium supplements include pills, capsules, chews, liquids, and powders. A chewable or liquid calcium supplement could be best for swallowing tablets.
Your body must absorb the calcium for it to work. All calcium supplements are better absorbed when taken in small doses (500 mg or less) with meals. For people with low stomach acid (more common in those over 50 or taking acid blockers), inflammatory bowel disease, or absorption problems, calcium citrate is a form that is advised. Taking calcium citrate with or without meals has no effect on absorption.
Not is always better: Calcium in excess might be harmful.
Although dietary calcium is usually healthy, too much calcium doesn't offer additional bone protection.
You may consume more calcium than you know if you consume foods fortified with calcium and take calcium supplements. Read the nutritional information on your food and supplements labels to ensure you're getting the required daily allowance of calcium while staying under the suggested maximum limit. Tell your doctor right away if you use calcium supplements.