Calcium is a mineral that is found in many foods. It is important for strong bones and teeth, nerve function, muscle contraction and blood clotting. In this article we will discuss the health benefits of calcium, sources of calcium, calcium deficiency symptoms, side effects of too much calcium, and the recommended daily allowance (RDA) for calcium.
What is Calcium
Calcium was discovered in the early nineteenth century. It is a chemical element with the symbol Ca and an atomic number of 20.
Calcium is a soft gray alkaline earth metal, and is the fifth most abundant element in the Earth’s crust. Calcium is essential for life, and is involved in many biological processes.
Calcium is a mineral that is found in many foods. It is important for strong bones and teeth, nerve function, muscle contraction and blood clotting. Calcium also plays a role in cell signaling and the release of hormones.
Health Benefits of Calcium
Calcium is important for many different bodily functions. There are countless calcium health benefits. Some of the most important include:
Calcium Deficiency Symptoms
Calcium deficiency can lead to several health problems, including:
Sources of Calcium
If you’re looking to increase your calcium intake, dairy products are a great place to start.
Milk, cheese, and yogurt are all excellent sources of calcium. You can also get calcium from calcium-fortified foods like orange juice, soy milk, and certain cereals.
Dairy products aren’t the only foods that contain Calcium though; there are plenty of other options out there if you’re looking to increase your intake. Here are some other calcium-rich foods to add to your diet:
Here’s a list of foods high in calcium
|Foods (100g)||Calcium||RDA (%)|
Side Effects of Too Much Calcium
Taking too much calcium can lead to a condition called hypercalcemia. Symptoms of hypercalcemia include:
Recommended Daily Allowance (RDA) for Calcium
The recommended daily allowance (RDA) for calcium is:
Too much calcium can be harmful, so it is important not to exceed the RDA. If you think you might be deficient in calcium, speak to your doctor. They can order a blood test to check your calcium levels.
You can always supplement yourself using a calcium supplement – although it is always best to receive calcium from your food. Here are some of the best calcium supplements currently in the market.
Citracal Maximum Plus is a highly soluble and easily digested calcium citrate supplement that’s perfect for adults looking to support bone health. With 630 mg of calcium and 1000 IU of vitamin D3 per caplet, Citracal Maximum Plus makes it easy to reach your daily calcium goals.
Take care of your bones and your heart with Pure Encapsulations’ Calcium Magnesium (Citrate) supplement! This product gives you a healthy dose of both calcium and magnesium so that you can keep your body strong and healthy. Make sure to take this supplement regularly to support optimal health!
If you’re looking for a supplement that can help promote liver detoxification and maintain normal cholesterol levels, Thorne Calcium D-Glucarate is a great option. CDG has been shown to bind to toxins and excess hormones, preventing them from being recycled and helping your body eliminate them more effectively. This unique formula also includes calcium to support optimal health and function.
Calcium supplements should be avoided in cases associated with hypercalcemia and hypercalciuria, chronic renal dysfunction, nephrolithiasis, or a history of nephrolithiasis. They should be used with caution and with medical supervision in hypertension because blood pressure control may be affected. During pregnancy and breastfeeding no problems have been reported. Calcium supplements may be needed during pregnancy and breastfeeding.
Interactions of calcium with other ingredients
Alcohol – Excessive intake of alcohol may reduce calcium absorption.
Fluoride – Calcium can reduce the absorption of fluoride and vice versa, so they are administered 2 hours apart.
Iron – Calcium carbonate and calcium phosphate can reduce iron absorption. They should be administered 2 hours apart (iron absorption in many preparations containing iron and calcium together is not significantly altered).
Vitamin D – Increased calcium absorption and increased risk of hypercalcemia,. Increased absorption may be desirable for certain categories of individuals.
Zinc – Calcium may reduce zinc absorption.
Calcium is mainly absorbed in the duodenum, the jejunum and the ileum by an active process involving vitamin D.
More than 99% of the calcium in the body is stored in the bones and teeth. Calcium levels in the blood are homeostatically regulated by parathyroid hormone, calcitonin and vitamin D and a number of other hormones; calcium excretion is through the urine.
Although much is reabsorbed in the renal tubules, the amount excreted depends on the amount of calcium absorbed and the degree of bone loss.
Excretion of unabsorbed and endogenously excreted calcium occurs through the faeces.
Calcium is also excreted in sweat and is also excreted in breast milk.
Calcium is an essential mineral for our health. It allows us to keep a healthy heart and strong bones, but too much of it can lead to side effects like kidney stones or constipation.
The RDA of calcium that we need varies depending on the age group, with pregnant and breastfeeding women needing more than others.
If you’re looking for ways to increase your intake without having adverse reactions, try adding some tofu or kale into your diet!
These are just some of the many foods rich in calcium that can be easily integrated into our diets.
There is also a variety of calcium supplements available on the market, but it’s always best to speak with a doctor before starting any supplement regimen, especially if you have other health conditions.
Additionally, be aware that taking calcium alongside other medications or nutrients can either reduce or increase its absorption rate. For example, pairing calcium with iron supplements is not advised as it can inhibit iron absorption.
By being mindful of these potential interactions, we can make sure we’re getting the most out of our calcium intake!
In conclusion, calcium is an essential mineral for our health and well-being.
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