CALCIUM, BONE HEALTH, OSTEOPOROSIS aren't these words seen too much in too many places these days? Why is it so? Let us try to understand: Calcium is an essential mineral of the body. It is the main component of bone and teeth. In bone, calcium serves two main purposes: it provides skeletal strength and, concurrently, provides a dynamic store to maintain the Intra- and extracellular calcium pools.
Non-bone calcium has a wide range of essential functions, including extra- and intracellular signaling, nerve impulse transmission, and muscle contraction. Calcium is available to the body only through diet since the body cannot produce its own calcium.
Calcium can be found in a variety of foods, including dairy products, such as cheese, milk, and yogurts, dark green leafy vegetables, such as broccoli and kale, fish with edible soft bones, such as sardines and canned salmon, calcium-fortified foods, and beverages, such as soy products, cereal and fruit juices, and milk substitutes.
• Infants: 500 mg
• Children aged 1–9: 600 mg
• Children aged 10–17: 800 mg
• Adults: 1000 mg
• Helps to Improve Bone Health
Approximately 99% of the body's calcium is found in the bones and teeth, playing a crucial role in their development, growth, and maintenance. In childhood, calcium supports bone development, and beyond growth, it aids in preserving bone health, slowing down the natural decline in bone density that occurs with aging. (1)
• Helps prevent Osteoporosis
Osteoporosis is a condition characterized by weakened and brittle bones. The common symptoms of osteoporosis include back pain, loss of height, changes in posture, and fractures. Adequate calcium intake helps maintain optimal bone density, reducing the risk of fractures and bone loss associated with osteoporosis. (2)
As individuals age, bone loss is a natural process. Calcium, along with other nutrients like vitamin D, contributes to slowing down this bone loss, helping to maintain bone strength and integrity.
• Muscle Contraction
Calcium plays a crucial role in regulating muscle contractions. Upon nerve stimulation, the body releases calcium, facilitating the proteins in muscles to execute contraction. As the body removes calcium from the muscle, it induces muscle relaxation. (3)
• Blood Clotting
Calcium is involved in the blood clotting process. It plays a crucial role in the coagulation cascade, helping to prevent excessive bleeding.
This does not mean that by taking only calcium supplements, all the above-mentioned disorders can be taken care of. In certain cases, the diet may be adequate, but the entire amount of calcium consumed may not be absorbed by the body.
Therefore, it is important to ensure that the major amount of calcium consumed gets absorbed in the body. A number of factors, like certain vitamins and minerals, are involved in this. This suggests that a balanced supplementation including all vital minerals is essential.
Vitamin D plays a crucial role in absorbing calcium. If there is no Vitamin D, calcium will not be absorbed and hence, calcium-rich tablets will be of no use. Hence, vitamin D supplementation is equally important since the body cannot produce it.
Magnesium also has a role in calcium absorption and the secretion of hormones that regulate calcium absorption. Magnesium deficiency may lead to a generalized decrease in bone mineral density, resulting in osteopenia and osteoporosis (osteodystrophy).
Symptoms like bone pain, tenderness, muscle weakness, and difficulty in walking with an increased risk of falls and fractures may occur. Vitamin K is found to increase bone mineral density in osteoporotic people and decrease fracture rates.
Vitamin K also influences calcium balance positively. Vitamins K and D are found to work synergistically on bone density. Dietary sources of Vitamin K are meat, fish, fruits, green vegetables, grains, cheese and other milk products, eggs, and margarine.
Vitamin B6 is involved in maintaining the bone health of our body. Vitamin B6 deficiency may cause changes in the bone causing increased bone cavities and reduction in new bone formation.
Fast&Up Fortify is the best calcium supplement for bone health. It is a Swiss effervescent tablet for bone health, which is designed specially to take care of all these. It has calcium with vitamin D3 for maintaining and building bone health.
Fortify provides 500 mg of Calcium carbonate with the highest amount of elemental calcium, i.e. 40%. It also provides Magnesium for muscle cramps and vitamin k2 to help calcium adhere to bones. Vitamin C for collagen formation and Vitamin B6 to prevent bone loss.
FAQs
1. Is calcium supplement good for bones?
Yes, calcium supplements can be beneficial for bones, supporting their development, growth, and maintenance. Adequate calcium intake is essential to help prevent conditions like osteoporosis and promote overall bone health.
2. How can I increase calcium in my bones fast?
To boost calcium in your bones quickly, consume calcium-rich foods such as dairy products, leafy greens, and fortified foods. Consider supplements if needed but consult a healthcare professional for guidance.
3. What type of calcium is best?
The best type of calcium depends on individual preferences and tolerances. Calcium carbonate and calcium citrate are commonly used and well-absorbed. It's essential to choose based on personal health needs and considerations.
4. Which food has the most calcium?
Dairy products such as milk, cheese, and yogurt are rich sources of calcium. Other high-calcium foods include leafy greens (kale, broccoli), tofu, almonds, and fortified foods like orange juice.
5. What are the symptoms of less calcium?
Low calcium levels may cause symptoms such as muscle cramps, tingling or numbness in the fingers and toes, fatigue, brittle nails, and weakened bones, potentially leading to osteoporosis.
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