How To Consume Calcium?

consume calcium

In this article, find out the best way to consume calcium. But before that, find out first the significance of calcium and then some clarification about calcium confusion.

The Importance Of Calcium

Calcium is one of the most important nutrients your body needs to maintain its health. It is essential to meet many of your body’s needs. Calcium plays an important role in many body functions and developments.

Knowing how much calcium you need daily and where to get it can ensure that your body will reap the benefits of this great nutrient.

Calcium does many things for your body. Everyone knows calcium is beneficial to bones and teeth. It is also important to keep your muscles and nerves working properly.

It helps blood clot and keeps your heart beating properly. Lacking calcium in your diet can greatly affect your health now and in the future.

When your body does not get enough calcium, it begins to take it from the bones. When this happens, if the calcium is not replaced through your diet, the bones become deficient in calcium. This can lead to osteoporosis.

Osteoporosis is a disease where the bones get thin and brittle. It is fast becoming a major disease among older adults.

Calcium is important at any age. For children, calcium is essential to ensure proper bone growth.

In pregnant women, calcium intake is also important. The baby needs calcium to grow and takes this calcium from the mother, so increased calcium intake is important during pregnancy.

Some guidelines for calcium are 1,200 mg. a day for children age 1–10, 1,500 mg. a day for age 11–24.

Pregnant and breast-feeding mothers should get 1,400 mg. a day, and older adults should have 1,500 mg. a day.

It is very difficult to take too much calcium and intakes of up to 2,500 mg. have proven safe. Excess calcium is easily removed from the body through waste.

To get a good daily intake of calcium, diet choices are important. At least three servings a day of dairy products is essential to maintaining good calcium levels. Broccoli is another great calcium source.

Today, many products, like orange juice, have calcium added. Making simple choices when buying foods with added calcium can help you make sure you are getting enough calcium daily.

Calcium is often overlooked in its importance. Fortunately, it is quite easy to add calcium-rich foods to your diet. Preventing future problems is important.

Frail bones are most often due to a lack of calcium. To keep your body functioning properly today and in the future, make sure your calcium intake is sufficient.

 

Did You Know Calcium Needs Magnesium To Be Absorbed?

For all the people suffering from bone loss, did you know that calcium requires magnesium in order to be utilized by the body? Magnesium, by itself, doesn’t need calcium to function in the body.

Calcium should never be taken without magnesium. If you are supplementing with just calcium, you are actually reducing the amount of magnesium in the body, which can be a bad thing.

Few people realize the importance of the mineral magnesium. Magnesium influences many of the body’s processes, such as digestion, energy production, muscle function, bone formation, the creation of new cells, the activation of B vitamins, relaxation of muscles, and the function of the kidneys, heart, adrenal glands, the brain, and nervous system.

Every day, one loses magnesium due to mental stress, caffeine, sugar intake, alcohol, tobacco, drugs, high perspiration, low thyroid, diabetes, chronic pain (causes stress), diuretics, and diets high in carbohydrates, sodium, and calcium.

The most common symptoms of magnesium depletion that millions of people suffer from every day are low energy, fatigue, PMS and hormonal imbalances, inability to sleep (insomnia), body tension, headaches, muscle tension, muscle spasms and cramps, backaches, calcification of organs, weakening bones, heart-related difficulties, anxiety, nervousness, and irritability. Everybody needs magnesium.

What country has the highest rate of pasteurized milk consumption, and what country has the highest calcium supplement consumption? The United States!

If this is true, wouldn’t you think this country would have the lowest rate of osteoporosis caused by calcium loss, making bones fragile? False!

More calcium does not eliminate a calcium deficiency. Only by adding magnesium to your diet will your body be able to handle a calcium deficiency and provide adequate magnesium for the body to dissolve excess calcium from the body like bone spurs while helping the body absorb more calcium all at the same time.

Magnesium is needed for major biochemical processes such as digestion, energy production, and the metabolism of carbohydrates, fats, and proteins.

According to Carolyn Dean, MD, ND., “calcium has been called the major mineral or the major nutrient mostly because there are a lot of books on osteoporosis (bone disease especially common in the elderly), and everybody thinks calcium is the major treatment for that. But if you don’t have magnesium, calcium doesn’t even work in the body.”

Milk contains 8 parts calcium to 1 part magnesium per glass. In order for the body to absorb the calcium in milk, it has to make up for the missing magnesium.

Milk will rob the body of vital magnesium in order to process its calcium. Heavy milk consumption can cause a magnesium imbalance in the body and lead to the negative effects associated with a magnesium imbalance that were listed above.

In many countries, calcium is now added to cereals, crackers, juice, antacids, and much more. None of these products add extra magnesium to bring balance back. If you’re eating dairy products and eating lots of organic yogurt, kefir, and green vegetables, you’re getting plenty of absorbable calcium.

Yogurt does not contain magnesium, and if you cook your vegetables, the magnesium found in the veggies will be destroyed. So, what you need is just a basic magnesium supplement to help maintain a healthy lifestyle.

Clearing The Calcium Confusion by Miriam Nelson, Ph.D.

Recent news reports about taking calcium may have confused women, but it is important to go beyond the headlines for your health care.

Two recent studies confirmed that women who consistently took Calcium and Vitamin D reduced their risk for fractures, reinforcing the importance of optimal daily calcium intake.

It is recommended that adults over the age of 19 should consume between 1,000 and 1,200 milligrams (mg) of calcium each day.

While peak bone mineral density (BMD) in women is reached around age 30, it is extremely important for women of all ages to make sure they are getting their recommended daily allowance (RDA) of calcium and vitamin D.

During pregnancy and through menopause, women’s calcium needs increase, and lifelong supplementation is beneficial to overall health.

Additionally, bone-building exercises are a key component in building and maintaining bone health and preventing harmful bone-deteriorating diseases, such as osteoporosis.

Q: There has been a lot of talk about calcium—is it still good for me?

Yes! Calcium is an essential nutrient to the basic functions of the body. Not only is calcium a key component of bone development, but it is needed for the heart, muscles, and nerves to work properly and for blood to clot.

Everyone needs calcium, but as many as 75 percent of women don’t get the RDA in their diet, although they could through a combination of food and supplements.

Q: Should I do any specific exercises to help my bones?

Weight-bearing workouts and resistance training are two different types of exercises shown to improve bone health, and they are explained in my updated book, “Strong Women, Strong Bones.”

Jogging, stair climbing, and sports such as tennis are weight-bearing activities, and weight lifting or strength training are resistance exercises.

Most recently, a study from the University of Arizona found that women who did a specific routine of six weight-bearing exercises and took Citracal® calcium citrate supplements gained 1 to 2 percent of their BMD, even though women typically lose 1 to 2 percent per year at that age.

A healthy diet and lifestyle that include weight-bearing exercises are the first defense against osteoporosis.

The statements in this article are not intended to diagnose, treat, cure, or prevent disease. Please consult your health care physician before discontinuing medication or introducing herbs into your diet if you are currently on medication of any kind.

 


POINTS TO REMEMBER

The Importance Of Calcium

  • Calcium is one of the most important nutrients your body needs to maintain its health.
  • When your body does not get enough calcium, it begins to take it from the bones.
  • To get a good daily intake of calcium, diet choices are important.
  • Calcium is often overlooked in its importance.

Did You Know Calcium Needs Magnesium To Be Absorbed?

  • Calcium should never be taken without magnesium.
  • Magnesium is needed for major biochemical processes such as digestion, energy production, and the metabolism of carbohydrates, fats, and proteins.
  • More calcium does not eliminate a calcium deficiency.
  • Milk contains 8 parts calcium to 1 part magnesium per glass.
  • Heavy milk consumption can cause a magnesium imbalance in the body.

Clearing The Calcium Confusion

  • Two recent studies confirmed that women who consistently took Calcium and Vitamin D reduced their risk for fractures, reinforcing the importance of optimal daily calcium intake.
  • Calcium is an essential nutrient for the basic functions of the body.
    Calcium is needed for the heart, muscles, and nerves to work properly and for blood to clot.

 


TAKEAWAY QUESTIONS

  • Do you realize the importance of Calcium to your body?
  • Are you aware of the benefits Calcium gives to your overall health?
  • How much Calcium you are consuming daily?
  • Are you taking Magnesium along with Calcium?
  • How do you take care of your bones?

 

 

Why Calcium Matters?

why calcium matters

 

Are you taking enough calcium? What are the health and fitness benefits of calcium? Let’s find out here.

Calcium: When You Take It, It Works

Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions, including regulating the heartbeat, conducting nerve impulses, stimulating hormonal secretions, and clotting the blood.

Now, some conflicting and potentially misleading research is threatening to negate the efficacy of this vital mineral.

One factor that the study, published by the Women’s Health Initiative, got right was that the government’s recommended daily dosage is necessary to receive the benefits associated with calcium consumption and supplementation.

Yet, more than half of the study participants did not adhere to the recommended calcium supplementation, making improvements in bone density a nearly impossible result.

Meanwhile, those who did comply experienced a whopping 29% lower risk of hip fractures.

Many people, both young and old, are failing to meet calcium intake requirements, and the incidence of osteoporosis is climbing. During the adolescent and teenage years, when 45% of bone mass is formed, meeting calcium requirements is essential.

According to the Journal of Pediatrics, however, only 10% of teenage girls and 30% of teenage boys are meeting adequate Calcium intake, which places them at serious risk for stunted growth, bone disease, and, eventually, osteoporosis.

Calcium is available through dairy products and green, leafy vegetables, yet incorporating adequate amounts into a modern, hectic lifestyle, regardless of age, is often unrealistic. Calcium-fortified foods and supplements, however, can fill the gap.

“It’s very important that people do take a supplement if they’re not getting enough calcium in their diet,” says Nicholina Galinsky, R.N. “Unfortunately, most of us are not aware that we have osteoporosis until we break a bone.”

How Calcium Supplementation Can Affect Your Health Outlook

It seems more emphasis is placed on the importance of vitamin supplementation. While there is some information available about minerals, it is not as prevalent as what is published about vitamins.

Despite the reports that recommend vitamin and mineral supplementation for people who need them, many people don’t consider supplementing their diet with minerals.

Since it’s difficult to know how much of a particular mineral your body is lacking, many people are afraid they may take too much and become sick.

While taking minerals in excess can cause problems, a lack of sufficient minerals in the body can also have an effect on your general health.

Calcium is by far one of the most essential minerals in the body. The parts of the body that are most associated with sufficient calcium are healthy teeth and bones. Calcium also plays a vital role in blood clotting and muscle contraction.

An individual who has a calcium deficiency has an increased risk of developing osteoporosis, a condition characterized by weak bones that makes the individual prone to breaks.

Signs of muscle weakness, such as muscle spasms or cramps, are also caused by calcium deficiency. Pregnant and postmenopausal women, young children, and the elderly have the greatest need for calcium.

In addition, anyone who does not consume at least 1200 milligrams each day should consider supplementation.

Calcium supplementation may be particularly important for individuals who are overweight. Recently, there have been reports that consuming the recommended daily amount of calcium can assist with weight loss.

The reports contend that the more calcium that is in the body, the better the body is able to metabolize fat. When there is an insufficient amount of calcium, the body stores more fat.

Although the studies are still relatively new, calcium has also been found to lessen the risk of colon cancer and heart disease.

If you discuss your health concerns with your medical doctor and it is determined that calcium supplementation is right for you, your doctor will probably recommend that you take vitamin D and K. Vitamins D and K assist with calcium absorption and are also beneficial to healthy bones.

It is very important that you do not take more calcium and vitamins D and K than recommended by your doctor. Excessive amounts of any of these can result in serious side effects.

Calcium helps the heart, nerves, muscles, and other body systems work properly.

Common forms: calcium citrate, calcium carbonate, calcium gluconate, calcium lactate, calcium chloride, calcium malate, calcium aspartate, and calcium ascorbate.

Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99% of calcium in the body is deposited in these two places.

Calcium also helps the heart, nerves, muscles, and other body systems work properly. To function correctly, calcium must be accompanied by several other nutrients, including magnesium, phosphorous, and vitamins A, C, D, and K.

The best sources of calcium are foods (see Dietary Sources), but supplements may be necessary for those who cannot meet their calcium needs through diet alone.

In fact, according to the National Institutes of Health, many people consume less than half the amount of calcium recommended to build and maintain healthy bones.

Heavy use of caffeine can diminish calcium levels. Therefore, higher amounts of calcium may be needed if you drink a lot of coffee.

Also, a diet high in protein can increase the loss of calcium through the urine. Excessive intake of sodium, phosphates (from carbonated beverages), and alcohol, as well as the use of aluminum-containing antacids, also contribute to increased excretion of calcium.

Calcium deficiency can be found in people with malabsorption problems, such as Crohn’s disease, celiac disease, and surgical intestinal resection. Prolonged bed rest causes calcium loss from the bones, and the elderly are less able to absorb calcium.

Symptoms of calcium deficiency include muscle spasm or cramping, typically in hands or feet; hair loss (alopecia); dry skin and nails, which may also become deformed; numbness, tingling, or burning sensation around the mouth and fingers; nausea and vomiting; headaches; yeast infections (candidiasis); anxiety; convulsions or seizures; and poor tooth and bone development.

Uses

Obtaining adequate calcium can help prevent and/or treat the following conditions:

Osteoporosis

An inadequate supply of calcium over a lifetime is thought to play a significant role in contributing to the development of osteoporosis. Calcium is necessary to help build and maintain healthy bones and strong teeth.

Studies have shown that calcium, particularly in combination with vitamin D, can help prevent bone loss associated with menopause as well as the bone loss experienced by elderly men.

If adequate amounts of calcium are not being obtained through the diet, calcium supplements are necessary.

Premenstrual Syndrome (PMS)

Calcium levels often measure lower the week prior to one’s menstrual period compared to the week after.

Studies suggest that calcium supplementation helps relieve mood swings, food cravings, pain or tenderness, and bloating associated with premenstrual syndrome.

High Cholesterol

Preliminary studies in animals and people suggest that calcium supplements in the range of 1,500 to 2,000 mg per day may help to lower cholesterol.

The information available thus far suggests that keeping cholesterol levels normal or even low by using calcium supplements (along with many other measures such as changing your diet and exercising) is likely to be more beneficial than trying to treat it by adding calcium once you already have elevated cholesterol. More research in this area is needed.

Stroke

In a population-based study (one in which large groups of people are followed over time), women who take in more calcium, both through the diet and with added supplements, were less likely to have a stroke over a 14-year time course.

More research is needed to fully assess the strength of the connection between calcium and the risk of stroke.

Colon Cancer

Although some studies are conflicting, mounting evidence suggests that people who consume high amounts of calcium, Vitamin D, and milk in their diets are significantly less likely to develop colorectal cancer than those who consume low amounts of the same substances.

Although it is best to obtain calcium from the diet, the suggested amounts for the prevention and treatment of colorectal cancer (namely, 800 IU/day of vitamin D and 1,800 mg/day of calcium) will most likely require supplementation.

Obesity

Both animal and human studies have found that dietary calcium intake (from low-fat dairy products) may be associated with a decrease in body weight.

These effects cannot necessarily be attributed to calcium alone since dairy sources of calcium contain other nutrients (including magnesium and potassium) that may be involved in weight loss.

A review of all studies up to the year 2000 did conclude, however, that supplementation with 1,000 mg of calcium can facilitate as much as 8 kilograms (17.6 pounds) of weight loss and 5 kilograms (11 pounds) of fat loss.

Dietary Sources

The richest dietary sources of calcium include cheeses (such as parmesan, romano, gruyere, cheddar, mozzarella, and feta), wheat-soy flour, and blackstrap molasses.

Some other good sources of calcium include almonds, brewer’s yeast, bok choy, Brazil nuts, broccoli, cabbage, dried figs, kelp, dark leafy greens (dandelion, turnip, collard, mustard, kale, Swiss chard), hazelnuts, ice cream, milk, oysters, sardines, canned salmon, soybean flour, tahini, and yogurt.

Foods that are fortified with Calcium, such as juices, soy milk, rice milk, tofu, and cereals, are also good sources of this mineral.

Calcium may also be obtained from a variety of herbs, spices, and seaweeds. Examples include basil, chervil, cinnamon, dill weed, fennel, fenugreek, ginseng, kelp, marjoram, oregano, parsley, poppy seed, sage, and savory.

New Life Health Centers has no means of independently evaluating the safety or functionality of the products offered by their suppliers and affiliates and thus can neither endorse nor recommend products.

The information presented is of a general nature for educational and informational purposes only.

Statements about products and health conditions have not been evaluated by the US Food and Drug Administration. The products and information presented herein are not intended to diagnose, treat, cure, or prevent disease.

If you have any concerns about your own health, you should always consult with a physician or other healthcare professional.

 


TAKEAWAY QUESTIONS

  • Are your dietary consumption include enough Calcium?
  • Or do you take additional calcium supplements?
  • What are your favorite high-calcium foods?
  • Are you aware of the importance of Calcium for your body’s processes?
  • Are you aware of the health benefits of Calcium?