How Much Calcium Do I Need
Calcium is a critical mineral in making healthy, dense bones when you're kids and maintaining their health as you age. The detail that I have given here may help you to know more about calcium as it is the essential nutrient for bone health. Calcium is a mineral that is critical for our life. Besides strengthening the bones and making them healthy, this mineral takes your blood to clot, muscles to contract or relax, and heartbeat to beat regularly.
Almost 99% of this essential mineral in your body is in the bones and teeth.
Every day, you lose it through your skin hair, urine, and wastes. Your body may not form calcium on its. That's why it's significant to get an adequate amount of it from the food we consume. When you don't have enough calcium, your body requires, it is consumed from your bones. It may be tolerable for a few times, but if it occurs frequently, your bones get weak and vulnerable to break.
How Much Should You Need?
Calcium pills may help fill the gap between how much calcium you obtain from your diet and how much you require each day. You should note that the suggested amount for most people is 1,000 mg per day and moves to 1,200 mg per day for females over 40 and men over 50.
So, if you usually only consume around 500 mg daily via food and require 1,000 mg per day, you may consume one 500-mg supplement regularly. But you should select your dose wisely. Consuming more calcium than you require may lead to health problems.
You may require splitting doses as it is highly significant to check the quantity of calcium mineral in your supplement you buy from the store. Your body can't absorb high doses of it instantly. Health professionals suggest consuming no over than 500 mg at once in supplement form.
You should ensure to consult your doctor and medical health care officials if you are consuming dietary calcium supplements, as they may interact with how your body processes different medications, such as antibiotics and iron.
Calcium also fights with iron and magnesium for better absorption. If you don't have enough of those minerals and require eating dietary calcium pills, you should try consuming them between meals.
Risk of Overdosage of Calcium
Overdosage of calcium may prevent the absorption of minerals such as iron and magnesium that you take in your diet.
You must note that you only require 1,000–1,200 mg of calcium each day. There's no advantage of consuming more than this amount of calcium. The truth is, you might face health problems if you do that. The health issues involve constipation, hypercalcemia, calcium in soft tissues, and problem in absorbing magnesium and zinc.
Who Should Take Calcium Supplements?
When your calcium consumption is not enough, your body will eliminate calcium from the bones, leading to the weak and brittle bones. It may result in osteoporosis. As females are at higher risk of osteoporosis, several doctors suggest that they should consume calcium dietary pills or capsules, particularly after reaching menopause.
Due to this, overage females are much more likely to consume calcium supplements. If you don't eat the suggested amount via your diet, pills may help fill this gap. You may also think before taking calcium supplements if you;
- Are on a vegan diet
- Follow a high-protein or high-sodium dieting plan, which may lead your body to release more calcium.
- Suffering from a health condition that minimizes your body's ability to absorb calcium, for example, Crohn's condition or inflammatory bowel disorder
- Are under the treatment of corticosteroids for a long duration
- Are suffering from osteoporosis
The Topmost Benefits of Calcium
- Bone health
Calcium is an essential part of the human body. Calcium is necessary for the maintenance and growth OF bones. Almost 99% of the calcium in the body is in teeth and bone. During the growth of the children, calcium plays an essential role in the improvement of bones.
And even after they grow fully, calcium keeps on the development of bones and resists against bone-related issues. Females who have exposure to menopause can be a victim of bone issues.
- Weight control
The results of calcium on weight control are not consistent as some researchers show that heavy intake of calcium can be caused by decreasing in weight. Even some diets full of low-fat calcium can decrease the chances of weight gain. Low-fat products may reduce obesity.
- Improvement of the cardiovascular system
Calcium plays a vital role in the process of blood clotting. Calcium is the most crucial element in the improvement of blood clotting. It can improve the action of the heart muscle in muscle function. It helps to reduce the stiffness of your muscles that locates around blood vessels.
Studies show that there is a link between the consumption of calcium and lower blood pressure. Vitamin supports the body to absorb calcium. You can take vitamin D to gain calcium. It may also tackle other heart-related issues.
- Develop muscle contraction
Calcium plays a vital role in the improvement of muscle contraction. It can help to control muscle contraction. The body delivers calcium when a nerve revives the muscles. The calcium supports the proteins in the development of muscle contraction. Because of this impact, the muscle can feel relaxed.
- Colon cancer
According to some researchers, calcium is useful in the prevention of colon cancer. Adenomatous polyp leads to the production of cancer in the body. Calcium can tackle with an adenomatous polyp. You may decrease the chance of colon cancer by increasing calcium supplements. It can also be helpful for the growth of the colon.
Preeclampsia is a prominent issue in pregnant women. Preeclampsia happens due to swelling of the feet and hands, protein in the urine, and high blood pressure. Calcium can tackle this issue and improve the health of pregnant women.
Calcium is beneficial for control high blood pressure. It decreases the chances of hypertension. Some studies show that the chances of hypertension are reduced by increasing the calcium supplements. It may harden the blood vessels, and these blood vessels feel calm.
Calcium is beneficial for some following issues:
- Calcium can reduce the chance of high blood pressure during pregnancy
- It controls the blood pressure in youngsters
- It may maintain the cholesterol level in the body
- Colorectal adenomas are the form of a non-cancerous tumor. Calcium can reduce the chance of colorectal adenomas.
Sources of calcium
Seeds are a critical source of calcium. Some seeds contain a specific amount of calcium, such as chia seeds, sesame, and celery. Sesame seeds contain almost 9% of the RDI for calcium.
Cheese contains a valuable amount of calcium. Parmesan cheese has almost 33% of the RDI for calcium.
- Canned salmon
Canned salmon has an ample amount of calcium. Canned salmons contain almost 35% of the RDI for calcium. The bones of canned salmon also have almost 21% of the RDI.
Almonds consist of a specific amount of calcium. One ounce of almonds gives you almost 8% of the RDI.
Calcium is one of the important minerals in our life. 99% of our calcium content is found in bones and muscles. That is why; its deficiency affects bones and muscles and resulting in weak or brittle bones. There are plenty of health benefits of calcium mineral, aside from giving strength to your bone structure. The average amount of your need to take is around 1000-1200 mg.
If your diet is inadequate to fulfill your calcium requirements, then buy supplements from the medical stores and have them. But remember; consume them on doctor's advice!