And is a supplement really necessary?
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Mom wasnt kidding when she said drinking milk would strengthen your bones.
What Is Calcium?
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Calcium is a mineral that helps to keep your muscles, nerves and cells functioning properly.
The body cannot produce calcium, so getting enough of this mineral in your diet is essential.
Your digestive system will absorb 15% to 20% of the calcium you take in.
Because of this, calcium is a mineral that helps strengthen and maintain your bones and teeth.
This thins and weakens the bone, increasing your risk of this disease.
Decreased calcium intake can also lead to osteopenia, also known as low bone mass or pre-osteoporosis.
Strong bones and proper calcium intake will help decrease the risk of this disease and injury.
Some early research has shown that increased dietary calcium intake can help decrease your risk of cardiovascular disease.
Calcium helps facilitate these two proteins needed to help muscles contract and keep moving.
These proteins also help with muscle relaxation and decrease cramps, spasms and muscle weakness.
Increased calcium levels benefit synaptic plasticity, which is when connections of neurons in the body are strengthened.
Here are a few examples of some of the more popular calcium-rich foods.
How Much Calcium Do You Need?
So, how do you know if youre getting enough calcium in a day?
Here are the Recommended Dietary Allowances, divided by age and sex.
This includes those with lactose intolerance, vegan diets or limited access to calcium-rich foods.
There are two main types ofcalcium supplementsyou can take: calcium carbonate or calcium citrate.
Calcium citrate is typically prescribed and contains far more calcium, typically between 600 and 1,000 mg. Knowing which supplement to take is a conversation with your medical provider.
Yes, it’s possible to take too much calcium, says Michalczyk.
The upper limit is 2,500 milligrams daily from food and supplements.
Who Should Avoid Taking a Calcium Supplement?
So speak with your doctor before taking it.
Additionally, getting enough vitamin D is important for absorbing calcium in the gut.
However, you might already be getting enough calcium from your diet.
This equals around 32% of your Daily Value.
Calcium helps to strengthen bones and teeth, reducing your risk of developing osteoporosis and fractures.
Insufficient calcium intake can lead to several health problems, says Dasgupta.
National Institutes of Health, Office of Dietary Supplements.
Fact Sheet for Health Professionals.Calcium.
National Library of Medicine.Calcium and bones.
National Institutes of Health, Office of Dietary Supplements.
Fact Sheet for Health Professionals.Vitamin D.
American Academy of Orthopaedic Surgeons.
Dietary Guidelines for Americans.Food Sources of Calcium.
National Library of Medicine.Calcium supplements.
U.S. Department of Agriculture.
FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
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