What You Need to Know about Calcium and Their Benefits?

Calcium is crucial for optimal bone health for daily life. Although diet is the best way to get calcium requirements in check, calcium supplements may be an option if your diet falls short. Consulting a nutritionist, before you consider calcium supplements, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of supplement to choose.

Here are some of the benefits of Calcium:

The Benefits of Calcium:

Calcium is a key nutrient that many of us overlook in our diets. Almost every cell in the body uses calcium in some way, including the nervous system, muscles, and heart. Your body uses calcium to build healthy bones and teeth, keep them strong as you age, helps in maintaining bone health, send messages through the nervous system, help your blood clot, your muscles contract, and regulate the heart’s rhythm.

Calcium is essential for the body to build and maintain strong bones. Your heart, muscles and nerves also need calcium to process properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: it may-

Helps prevents bone loss in postmenopausal women.

May help with fat loss

Helps in muscle movement process

May help lower the risk of colon cancer

The risks of too little calcium

If you don't get enough calcium, you could face health problems related to weak bones:

• Children may not reach their full potential adult height and good performance.
• Adults may have low bone mass, which is a risk factor for osteoporosis and other bone health problems.
  

Many Indians don't get enough calcium in their diets. Children and adolescents are at risk, but so are adults age 50 and older.

How much do you need?

Over 99% of the calcium in your body is stored in your bones and teeth which helps to build and maintain strong bones. In the bloodstream, it’s used to send nerve signals, release hormones like insulin and regulate how muscles and blood vessels contract and dilate. It’s so important that if you don’t get the recommended amount in your diet, your body will take it from your skeleton and teeth to use elsewhere, weakening your bones.

So how much calcium do you need each day?

Below are the current recommendations from the Institute of Medicine, by age:

• Women 50 and younger: 1,000 mg per day
• Men 70 and younger: 1,000 mg per day
• Women over 50: 1,200 mg per day
• Men over 70: 1,200 mg per day

Calcium and diet

Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:

• Dairy products, such as cheese, milk and yogurt
• Dark green leafy vegetables, such as broccoli and kale
• Fish with edible soft bones, such as sardines and canned salmon
• Calcium-fortified foods, beverages, such as soy products, cereal and fruit juices, and milk substitutes
  

To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.

Who should consider calcium supplements?

Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:

• Follow a vegan diet
• Have lactose intolerance and limit dairy products
• Consume large amounts of protein or sodium, which can cause your body to excrete more calcium
• Have osteoporosis
• Are receiving long-term treatment with corticosteroids
• Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease
  

In these situations, calcium supplements may help you meet your calcium requirements. Talk to your doctor or dietitian to determine if calcium supplements are right for you.