Most people are aware Calcium is an important mineral for bone health. However, how much to take and good sources of Calcium are often not known. Calcium is the most abundant mineral in your body and is used for a variety of function including: nerve transmission, muscle contraction, vascular control and hormonal balance. The majority of Calcium is stored in our bones but is released to maintain function of your nerves, muscles and circulatory system. Calcium deficiency shows no obvious signs and symptoms because it starts with weakened bone. Calcium is related to certain cancers, kidney stones, cardiovascular health and even weight issues. Too much Calcium can have side effects as well.
For both men and women, starting at 4 years old the recommended daily intake of Calcium is 1000mg. Between 9 and 18 it rises to 1300mg for peak bone growth and density. Women 50+ and men 70+ should increase their intake to 1200mg per day. Unfortunately Calcium isn't readily adsorbed into our blood streams. Vitamin D and Magnesium can help the process and are often grouped together in supplementation. Vitamin C, E and K and boron also assist with Calcium absorption. Groups at risk for Calcium deficiencies include: Post menopausal women, Amenorrheic women (lack of period) including the female athlete triad, Vegetarians and the lactose intolerant. Many foods that are high in Calcium are dairy products and fortified foods such as orange juice and soy products. Fish and leafy green vegetables are good non-dairy non-fortified sources of Calcium. Caffeine, alcohol, high sodium and/or protein diets negatively effect Calcium levels by either blocking absorption or increasing excretion. Fruit and vegetable intake can reduce Calcium excretion.
Calcium supplementation comes in several forms, mainly Calcium carbonate and Calcium citrate. Calcium carbonate requires stomach acid for absorption so it is best taken with food. Calcium citrate does not require acid so it is better for people with low levels of stomach acid, inflammatory bowel disease or absorption issues. It is best taken in doses of less than 500mg multiple times a day as absorption decreases as the amount consumed increases.
Calcium is important for bone health, specifically the prevention of osteoporosis. Adequate Calcium intake coupled with Vitamin D and weight bearing exercise provides the best defense against weak bones. There are several other diseases that have potential benefits from adequate Calcium intake including: reduced incidence of Colon cancer, cardiovascular disease, high blood pressure and pre-eclampsia (high blood pressure during pregnancy). Taking too much Calcium can lead to a higher chance of getting kidney stones. Also, there is a potential link between excessive Calcium intake and Prostate Cancer, but it hasn't yet been clearly demonstrated.
Calcium is an important mineral that we need to get enough of for more than just our bones. It is very difficult to tell when we do not have enough Calcium stored in our bodies as symptoms usually show up much later in life. The most abundant sources of Calcium in our diets are typically dairy, fortified foods and leafy greens. Vegetarians should consider supplementation.
Dr. Nelson
For both men and women, starting at 4 years old the recommended daily intake of Calcium is 1000mg. Between 9 and 18 it rises to 1300mg for peak bone growth and density. Women 50+ and men 70+ should increase their intake to 1200mg per day. Unfortunately Calcium isn't readily adsorbed into our blood streams. Vitamin D and Magnesium can help the process and are often grouped together in supplementation. Vitamin C, E and K and boron also assist with Calcium absorption. Groups at risk for Calcium deficiencies include: Post menopausal women, Amenorrheic women (lack of period) including the female athlete triad, Vegetarians and the lactose intolerant. Many foods that are high in Calcium are dairy products and fortified foods such as orange juice and soy products. Fish and leafy green vegetables are good non-dairy non-fortified sources of Calcium. Caffeine, alcohol, high sodium and/or protein diets negatively effect Calcium levels by either blocking absorption or increasing excretion. Fruit and vegetable intake can reduce Calcium excretion.
Calcium supplementation comes in several forms, mainly Calcium carbonate and Calcium citrate. Calcium carbonate requires stomach acid for absorption so it is best taken with food. Calcium citrate does not require acid so it is better for people with low levels of stomach acid, inflammatory bowel disease or absorption issues. It is best taken in doses of less than 500mg multiple times a day as absorption decreases as the amount consumed increases.
Calcium is important for bone health, specifically the prevention of osteoporosis. Adequate Calcium intake coupled with Vitamin D and weight bearing exercise provides the best defense against weak bones. There are several other diseases that have potential benefits from adequate Calcium intake including: reduced incidence of Colon cancer, cardiovascular disease, high blood pressure and pre-eclampsia (high blood pressure during pregnancy). Taking too much Calcium can lead to a higher chance of getting kidney stones. Also, there is a potential link between excessive Calcium intake and Prostate Cancer, but it hasn't yet been clearly demonstrated.
Calcium is an important mineral that we need to get enough of for more than just our bones. It is very difficult to tell when we do not have enough Calcium stored in our bodies as symptoms usually show up much later in life. The most abundant sources of Calcium in our diets are typically dairy, fortified foods and leafy greens. Vegetarians should consider supplementation.
Dr. Nelson
RSS Feed