The importance of calcium intake
You all know that calcium is necessary and necessary for the body. If you want to know more about this, then follow the content. Calcium is the best-selling supplement in the world.
The mineral calcium is known for its key role in bone health. Also, calcium helps regulate heart rate, muscle performance, and more. Due to the benefits of calcium for human health, calcium tablets are one of the best-selling supplements in the world.
Why do people take calcium?
Calcium is essential for the growth of new bones and maintaining bone strength. Calcium supplements are common for the treatment and prevention of osteoporosis – weak and brittle bones – and its precursor, osteopenia.
Calcium is also used for many other diseases. Calcium is the main component of many antacids. Doctors also use calcium to control high amounts of magnesium, phosphorus and potassium in the blood. Evidence suggests that calcium can help prevent or control high blood pressure. This substance can also reduce the symptoms of premenstrual syndrome and play a role in the prevention of certain cancers. For example, calcium along with vitamin D can help reduce the risk of breast cancer in premenopausal women. However, data on postmenopausal women are not yet conclusive. Also, calcium has been investigated for other uses such as helping to lose weight, but so far, these studies have not reached a definitive conclusion.
Postmenopausal women are most at risk of calcium deficiency. Since dairy products are one of the most common sources of calcium, those who suffer from lactose intolerance or are vegetarians are also more at risk of calcium deficiency.
How much calcium should we consume?
Health centers have established a standard for Adequate Intake (AI) of calcium. Getting this amount of calcium in your diet, with or without supplements, can be enough to keep your bones healthy. The doctor may prescribe higher amounts.
|age category||Calcium: Sufficient intake (AI)|
|0 to 6 months||210 mg per day|
|7 to 12 months||270 mg per day|
|1 to 3 years||700 mg per day|
|4 to 8 years||1000 mg per day|
|9 to 18 years||1300 mg per day|
|19 to 50 years||1000 mg per day|
|51 years old and above||1200 mg per day|
Pregnant or lactating women do not need extra calcium. The Tolerable Upper Intake Level (UL) is actually the highest amount of calcium that a person can safely consume. For calcium, this is 2,500 mg/day for adults and children over 1 year of age.
In general, it is best to take calcium supplements with food. For better absorption, do not take more than 500 mg per serving. Divide higher doses into several meals throughout the day. In order for the body to use calcium properly, you must also consume enough vitamin D and magnesium.
Can calcium be obtained naturally from foods?
Good sources of calcium include:
• Broccoli, kale, and Chinese cabbage
• Cereals, juices, soy products and other foods enriched with calcium
According to experts, most adults do not consume enough calcium. Although improving diet can be helpful, many people also need to use calcium supplements.
What are the dangers of calcium consumption?
• side effects. In normal doses, calcium supplements can cause bloating, gas, and constipation. Very high doses of calcium can cause kidney stones. In some people whose diet is high in calcium and who also use calcium supplements, cases of increased risk of heart attack and stroke have been seen, but the exact accuracy of this information is not yet confirmed by all experts.
• Interferences. If you regularly take any prescription or over-the-counter medications, talk to your doctor about taking a calcium supplement. Calcium can interact with medications for heart disease, diabetes, epilepsy, and other conditions. High doses of vitamin D can lead to dangerously high calcium levels. High doses of calcium can also interfere with the absorption of other minerals such as iron and zinc. In general, take calcium one to two hours apart from other supplements or medications. If taken at the same time, calcium can limit these products and cause them not to be directly absorbed and excreted from the body.
• dangers: People with kidney disease, heart disease, sarcoidosis, or bone tumors should not take calcium supplements unless directed to do so by a doctor.
• Excessive consumption. Increased levels of calcium in the blood can cause nausea, dry mouth, abdominal pain, irregular heartbeat, dizziness, and even death. There is no need to use products called “coral calcium”. Some claims that coral calcium is better than regular calcium are unfounded. Also, coral calcium products may contain lethal amounts of the metal lead.
August 24, 1394 15:54
share (How can you send this article to others)