Calcium and its required amount for the body
Recently, many articles have been written about the purchase and consumption of calcium carbonate, and some articles mention the negative effects of consuming large amounts of calcium and the occurrence of heart problems, but let’s not jump to conclusions. Lots of calcium supplements. Education is the best version, so let’s get started. Calcium is the most abundant mineral in the body and is responsible for strengthening bones and teeth as well as performing tasks such as sending messages through hormones, nerve conduction and muscle function, these are just a small part of calcium’s activities.
Most of the calcium in our bodies is stored in the bones and teeth. As people get older, bone formation slows and bone fracture increases, so taking a calcium supplement is essential for many elderly people. Calcium is found in dairy products, soy products, fish, beans, calcium-rich foods such as calcium-rich orange juice, and even breakfast cereals.
The US Department of Health and Human Services has provided a shopping list for calcium supplements that allows you to calculate the amount of calcium you need based on your age and gender. When you look at food labels, you can tell how much calcium is in it. You can most likely find the amount of available calcium as a percentage of the daily requirement on the food label. The U.S. Food and Drug Administration has developed daily requirements for comparing nutrients in products.
For example, the daily calcium requirement for most adults and children over 4 years of age is set at 1,000 mg per day, with foods that provide 20% or more of the daily calcium requirement as good sources of calcium. A large percentage of the population, especially postmenopausal women, consume 1000 mg of calcium per day in two equal 500 mg doses, which helps in better calcium absorption. Caffeine and alcohol reduce calcium absorption. Foods containing phytic acid and oxalic acid inhibit calcium absorption. Foods that contain phytic acid include the fiber found in whole grain products and nutritious beans and nuts.
Oxalic acid is found in spinach and sweet potatoes. Naturally, this problem should not limit the consumption of these foods. The key to health is a balanced diet. Vitamin D is necessary for calcium absorption and many calcium supplements contain Vitamin D. Besides calcium, the need to take vitamin D depends on the age and region in which a person lives. People who live in geographic areas with less sunlight and those with darker skin need to consume more vitamin D.
To determine the most appropriate dose of vitamin D and calcium, it is best to seek help from your doctor and healthcare provider. Note that many factors play a role in determining how much calcium each person needs. Kidney function plays an important role in calcium metabolism, and chronic kidney disease can cause either a severe decrease or a severe increase in the amount of calcium, each of which causes problems in human health. Based on recent concern about calcium use and the incidence of heart problems in some patients, medical researchers and experts are still evaluating these reports, so calcium consumption should not be abandoned. You should consult your doctor about calcium deficiency and the amount of calcium your body needs.
Important points when taking calcium supplements
Remember, the recommended amount of calcium for adults is 1,000 mg per day, which increases to 1,200 mg for women and men over the age of 50. So if you normally only get 500mg of calcium through your diet and need 1,000mg of calcium per day, you can take a 500mg supplement every day.
However, you need to choose the right dosage for you. Consuming more calcium than you need can cause problems.
You can divide your calcium dose into several servings. Check the amount of calcium in the supplement you are looking for. Your body cannot absorb large doses of calcium at once. Experts recommend that you do not take doses of more than 500 mg in supplement form at once.
Drug interaction
Consult your doctor and pharmacist before taking calcium supplements because taking calcium supplements can interfere with the absorption of certain medications in the body such as antibiotics and iron. Calcium competes with iron, zinc and magnesium for body absorption. If you are deficient in any of these minerals and need to take a calcium supplement, try taking it between meals. In this way, a lower calcium intake can interfere with the absorption of the zinc, iron and magnesium you eat with meals.
Risks of taking too many calcium supplements
Remember, you only need 1,000 to 1,200 milligrams of calcium per day. Therefore, taking larger doses does not do you any good. In fact, if you take more doses, you will have more problems. These problems include constipation, hypercalcemia, calcium buildup in soft tissues, and difficulty absorbing iron and zinc. When taking calcium supplements, pay attention to the type, amount, and interactions with prescription medications.
Types of calcium supplements
Micronized powder supplements are available in various forms including tablets, capsules, chewable tablets, syrups, and powders.
One of the main differences between these supplements is the form of calcium in them.
Calcium is available in two forms in calcium supplements:
These two forms of calcium differ in how much calcium they contain and how they are absorbed. The element calcium refers to the amount of calcium present in the supplement formula.
Calcium carbonate
Calcium carbonate is the cheapest and most readily available form of calcium, containing 40% elemental calcium and usually providing a large amount of calcium in a small serving. However, this form of calcium is more likely to cause side effects such as bloating, belching, and constipation. It is recommended to take calcium carbonate with food for better absorption.
calcium citrate
21% of it is calcium, which means you need to eat more grains to get the amount of calcium you need. And this type of calcium is a bit expensive. This form of calcium is more easily absorbed than calcium carbonate and can be taken with or without food. Calcium citrate is a form of calcium recommended for people with irritable bowel syndrome.
Calcium citrate is the best choice for people with low levels of stomach acid — a condition common among older adults and people taking acid reflux medications. There are two types of calcium supplements, calcium carbonate and calcium citrate. Calcium carbonate must be taken with food and is less effective if you have low levels of stomach acid.
Dietary sources of calcium
You can get micronutrients from foods. However, if you think you can’t get enough calcium through your diet, it’s best to get help from supplements. Pay more attention to eating the following foods:
- Dairy products such as milk, cheese and yogurt
- Canned fish with bones such as salmon or sardines
- Leafy vegetables such as cabbage, spinach, and kale
- Beans and tofu
- Beans and lentils
- Processed foods and drinks
You can get the calcium your body needs from your diet. Calcium-rich foods include yogurt, leafy green vegetables, tofu, and canned fish. Calcium supplements can help people at risk of osteoporosis who do not get enough calcium through their diet.
Possible risks of calcium supplementation
Kidney stones are made worse by taking large amounts of calcium supplements. Some evidence suggests that calcium supplements can increase the risk of developing kidney stones. According to the Institute of Medicine, consuming more than 2,000 milligrams of calcium per day through diet or supplements is associated with an increased risk of developing kidney stones.
Increased levels of calcium in the blood
An increased level of calcium in the blood leads to a condition called hypercalcemia, which is associated with several symptoms, including abdominal pain, nausea, irritability, and depression. Hypercalcemia can have several causes, including dehydration, thyroid disease, and increased intake of calcium supplements.
The final word: Increasing calcium levels through diet or supplementation can have negative effects and side effects.
