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Nearly people know about calcium's bone-building properties, just this important mineral actually has quite a few wellness benefits yous may not know well-nigh. Furthermore, there are many lesser-known sources of calcium aside from cow'southward milk that can help you increase your intake to the advisable daily corporeality. Additionally, your torso needs certain essential nutrients to be able to absorb and process calcium properly.

What Does Calcium Do in the Body?

Calcium is widely known for its ability to aid build and maintain potent bones and teeth. Because calcium is stored in the bones and teeth, it helps them to maintain a strong, difficult construction. Basic are constantly changing and using the calcium stored inside them, then it'southward of import to always get a sufficient amount of calcium in your diet.

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As y'all historic period, your bones break downwardly more than rapidly, which means you'll need more calcium in order to prevent bone loss. That's why calcium is used to prevent osteoporosis, which is especially problematic for post-menopausal women.

Aside from bone strength, calcium helps with several other functions in the body. Calcium helps the heart, fretfulness and muscles work properly. Information technology also plays a role in several metabolic functions, such equally nerve manual, intracellular signaling, secretion of hormones, and blood flow. Additionally, calcium may help to preclude sure diseases and conditions, including osteoporosis, obesity, high blood pressure, and high cholesterol.

It'due south important to note that without certain minerals and vitamins, calcium cannot be properly captivated or utilized by the body. Make certain you lot are likewise getting acceptable amounts of magnesium, phosphorus, vitamin D, and vitamin K in your diet to ensure that your body can take reward of your calcium consumption.

Sources of Calcium

Dairy products are the richest source of calcium. Foods like milk, yogurt, and cheese have a higher calcium content than any other foods. However, in that location are several not-dairy sources of calcium besides, including tofu, beans and lentils, Brazil nuts, cabbage, broccoli, bok choy, almonds, dried figs, turnips, collards, mustard, kale, and Swiss chard.

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Some seafood dishes, including oysters, sardines and salmon, are also good sources of calcium. In addition to foods that naturally contain calcium, you tin can also purchase several types of foods which are fortified with calcium. Expect closely at labels on fruit juice, soy milk, and cereals to come across if they accept been fortified with this mineral.

Vitamin D plays an essential office in improving calcium assimilation and tin be obtained through daily lord's day exposure and/or by eating fatty fish (tuna and salmon), mushrooms, cheese, and eggs. To maximize your body'southward calcium absorption, make sure you are too getting an adequate corporeality of vitamin D as well.

Because calcium is so important for proper torso operation, many people as well take a calcium supplement. Of the dissimilar types of calcium supplements, calcium citrate and calcium carbonate are the ii virtually pop forms available. Though calcium carbonate is less expensive, calcium citrate is mostly easier to blot and digest. Considering some calcium supplements besides comprise magnesium or vitamin D, y'all should check with your medico to ensure you are taking the proper supplement while avoiding medication or status cantankerous-reactions.

Are There Side Effects to Calcium Supplements?

When individuals become the recommended amount of calcium each twenty-four hour period through a counterbalanced diet, there are generally no negative side effects nowadays. Side effects tend to present themselves when too much calcium is ingested, which is more likely to occur when an individual takes calcium supplements. Excess calcium tin can lead to constipation and upset stomach in milder cases. When very high doses of calcium are consumed, more than severe symptoms such every bit nausea, airsickness, loss of appetite, confusion, kidney toxicity, or irregular centre rhythms may appear.

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In rare cases, people may suffer from a medical status which results in the body having too much calcium in the blood (hypercalcemia). This typically occurs in people with hyperparathyroidism, kidney failure, cancer, or sarcoidosis. Individuals with these conditions should non take calcium supplements.

Additionally, there are certain medications which should not be combined with calcium supplements without consulting a medico'southward. These medications include antacids, blood pressure medications, cholesterol-lowering medications, estrogens, diuretics, anti-seizure medications, and antibiotics.

Symptoms of Calcium Deficiency:

Though many people exercise have a calcium deficiency, it is typically very minor and does not outcome in any immediate symptoms. However, over the long term, a minor calcium deficiency may atomic number 82 to more than serious health issues, almost ordinarily osteoporosis. A calcium deficiency in children could pb to slower os growth and perhaps a shorter stature than is expected.

Postal service-menopausal women, vegetarians, vegans, and people who are lactose-intolerant are peculiarly at-adventure for developing a calcium deficiency. Individuals who fit into one or more of these groups should inquire a physician about whether they should exist taking calcium supplements.

Daily Dosage Recommendations

The recommended daily intake of calcium by and large increases with age, with a slight peak in required intake occurring during adolescence. From birth to 6 months of age, babies should swallow about 200milligrams (mg) daily, then 260mg per day from 7 months to i twelvemonth of age. Children ages 1 to three should accept 700mg of calcium daily; from ages 4 through eight, 1,000mg daily; and from ages 9 to 18, 1,300mg daily.

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Adults between 19 and fifty should swallow one,000 mg of calcium per day, and those over the age of 51 should aim for a daily intake of ane,200mg. Every bit with any vitamin or mineral, certain conditions may warrant a higher or lower intake of calcium per day. For example, people who are pregnant or breastfeeding should consume betwixt ane,000 and 1,300mg of calcium per day depending on their age.

More often than not, people tin can go a sufficient corporeality of calcium each day from a healthy, balanced nutrition. When calcium supplements are used to supplement dietary calcium intake, they should be taken in doses no greater than 500mg at a time. Supplements should also be taken with enough of water to avoid constipation.

Resource Links:

"Calcium" via National Institutes of Wellness
"Dietary Calcium and Risk for Prostate Cancer: A Case-Control Study Among Usa Veterans" via Centers of Disease Command and Prevention (CDC)
"Fortified Cow's Milk and Milk Alternatives" via Centers of Disease Control and Prevention (CDC)
"Micronutrient Facts" via Centers of Disease Control and Prevention (CDC)
"Calcium and Calcium Supplements" via Mayo Clinic
"The practiced, the bad, and the ugly of calcium supplementation: a review of calcium intake on human being health" via U.S. National Library of Medicine
"Increasing Calcium in Your Diet" via Cleveland Clinic
FoodData Primal via U.S. Department of Agronomics
"Are Yous Getting Enough Calcium?" via Mayo Dispensary