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Are You Getting Enough Calcium?
| Posted on Jul 24, 2011 |
Should you be taking a daily calcium supplement? The answer depends on several factors including your gender and how old you are. Although it can be confusing, we will help you figure out if you’re getting enough calcium and explain why calcium is important to your health. It is well known that calcium is essential for healthy bones and teeth. However, you might be surprised to find out that there is some evidence calcium can also lower blood pressure, decrease the risk of heart disease, kidney stones and prevent some forms of cancer. Calcium is the most abundant mineral in your body and it is required for the function of muscle, nerve, and blood vessels.
Where Does Calcium Come From?
Calcium is found in many foods and is also available in pill form. Foods rich in calcium include dairy products such as milk, yogurt and cheese. Nondairy foods that are good sources of calcium include vegetables such as kale and broccoli as well as sardines, salmon and tofu.How much calcium do you need?
How much calcium do you need to keep your body strong and healthy? The answer depends on several factors. Check the chart below to see if you are getting as much calcium as is recommended.| Age | Male | Female |
| 7–12 months | 260 mg | 260 mg |
| 1–3 years | 700 mg | 700 mg |
| 4–8 years | 1,000 mg | 1,000 mg |
| 9–13 years | 1,300 mg | 1,300 mg |
| 14–18 years | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg |
| 71+ years | 1,200 mg | 1,200 mg |
Should You Take a Calcium Supplement?
If you are beyond menopause, getting enough calcium is very important. This is because lower estrogen levels lead to decreased calcium absorption in the bones which can result in osteoporosis (or thin bones) and bone fractures. Vegans and those who are lactose intolerant are at particularly high risk for osteoporosis. If you don’t eat dairy, it is important to eat high calcium foods like broccoli, sardines, tofu, and calcium fortified foods.If you’re not getting enough calcium from your diet, then dietary supplements may be what you need. The two most common types of calcium supplements are calcium carbonate and calcium citrate. Calcium carbonate should be taken with food, where as calcium citrate is equally absorbed with or without food. You should know that all supplements and medications can have side effects, including calcium. The most common side effects of calcium pills are gas, bloating, and constipation.
What Happens if I Don’t Get Enough Calcium?
Too little calcium over the long term can lead to osteoporosis, or thin bones. In the short term, too little calcium does not usually cause any serious health problems. However, people with kidney problems or those that take diuretics such as lasix can rarely develop very low calcium levels. Symptoms of a low level of calcium include tingling in the fingers, muscle cramps, fatigue and abnormal heart rhythms. Very low levels of calcium can even lead to death, although this is very uncommon.Talk to your doctor to see if you are getting enough calcium.
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All articles on Achieve-Life.com are written by board certified physicians.
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