Some facts about calcium
1. Your body uses calcium for various bodily processes
Many of the fundamental processes that occur in your body use calcium. Calcium is necessary for your body to release hormones, move muscles, and circulate blood. Moreover, calcium aids in the transmission of signals from the brain to various bodily regions.
The condition of your teeth and bones is also greatly influenced by calcium. Your bones become solid and dense as a result. Consider your bones to be the body's calcium reserve. Your body will remove calcium from your bones if you don't consume enough of it.
2. Calcium is not produced by your body
You must rely on your diet to receive the calcium you require because your body cannot make it on its own.
Foods with a lot of calcium:
- Dark green veggies like kale, spinach, and broccoli
- Dairy goods like milk, cheese, and yogurt
- Breads, cereals
- Soy products
- White beans
- Juices enriched with calcium
3. Vitamin D is required for calcium absorption
Calcium absorption requires vitamin D, which your body lacks. This means that if you don't get enough vitamin D, you won't get the full benefits of a calcium-rich diet.
Certain foods, such salmon, egg yolks, and some mushrooms, contain vitamin D. Several dietary items have vitamin D added to them, just like calcium. An example of this is the frequent addition of vitamin D to milk.
Your best source of vitamin D is sunlight. Vitamin D is produced by your skin when it is exposed to sunlight. As those with darker skin don't make as much vitamin D, it may be important to take supplements to prevent insufficiency.
4. Women need calcium even more than males
Several research indicate that calcium may reduce Premenstrual Syndrome (PMS) symptoms. According to studies, women who suffer from PMS consume less calcium and magnesium, and their blood levels are also lower.
5. Your age will determine the recommended quantity
How can you tell whether you are consuming enough calcium? According to the National Institutes of Health (NIH), individuals should take 1,000 mg daily. NIH advises 1,200 mg per day for women over 50, as well as during pregnancy and breast-feeding.
The amount of calcium in one cup of skim, low-fat, or whole milk is roughly 300 mg.
6. Other health problems can result from a calcium deficiency
Several health problems could result from a calcium deficiency. Those who consume insufficient calcium run the risk of developing osteoporosis, which results in porous, brittle bones that are readily broken. Older women are particularly susceptible to osteoporosis.
As kids grow and develop, calcium is crucial. Lack of calcium may prevent kids from reaching their full height potential or cause other health problems.
7. Calcium supplements might assist you in obtaining the proper dosage
Not everyone consumes enough calcium from food alone. You can have trouble getting enough calcium in your diet if you're lactose intolerant, vegan, or just don't like dairy products.
Including calcium to your diet is made easier by a calcium supplement. The two calcium supplementation methods that are most frequently advised are calcium carbonate and calcium citrate.
Calcium carbonate is more accessible and less expensive. The majority of antacid medications contain it. For it to be effective, it must be taken with food.
With less stomach acid in older persons, calcium citrate may be more easily absorbed. It is not necessary to take calcium citrate with food.
Be aware that there are adverse effects from using calcium supplements. Constipation, gas, and bloating could occur.Also, the supplements may prevent your body from properly absorbing other vitamins or drugs. Before beginning any supplements, see your doctor.
8. Too much calcium may not be good for you
It's crucial to receive the correct dosage of any mineral or nutrient. Calcium excess might have unfavorable effects.
Constipation, gas, and bloating are signs that you may be consuming too much calcium.
The risk of kidney stones may also rise if you consume more calcium. In rare cases, an excess of calcium in the body may lead to the formation of calcium deposits in the bloodstream. This is known as hypercalcemia.
Others disagree with the view held by some doctors that taking calcium supplements can raise your risk of heart disease. Further investigation is still required to determine how calcium supplements impact heart health.
You need calcium for overall wellness. The calcium you require can be obtained from a variety of foods and, if necessary, supplements. A balanced diet is crucial as calcium interacts with other minerals, including vitamin D. You should watch your calcium consumption to ensure that you aren't receiving too much or too little, just like you should with any other mineral or nutrient.