Calcium
Calcium: Information
Calcium is an essential mineral and is well-known as a primary factor in the prevention of osteoporosis, the common degenerative condition characterized by brittle and porous bone, stooped-over posture, and increased risk of fracture. Throughout life, the body uses calcium to build and maintain the structure of bones and teeth, but calcium's also necessary for many other purposes such as proper muscle, nerve, and heart function, blood clotting, energy production and immunity.
The most abundant mineral in the body, calcium also happens to be one of the most abundant minerals in the diet relative to most other minerals. Milk products, dark green leafy vegetables, broccoli and tofu are all good sources. There are also many calcium-fortified food products available, such as orange juice and soy milk. But while we can get some calcium from the diet, our nutritional requirement for calcium is higher than many minerals, between 1000-1500 mg per day, and most diets supply less than half that amount. Because osteoporosis is so common, calcium supplements either are important or will become important to many people to preserve bone health and prevent further deterioration.
Poor calcium intake or absorption are likely to play a major role in the development of osteoporosis. The efficiency of calcium absorption varies throughout the lifespan, being greatest at infancy and steadily declining after age 30. Other nutritional factors affect the absorption and excretion of calcium such as protein, sodium and caffeine intake.
Calcium: Health Benefits
Studies prove that increasing calcium intake is not only helpful in the prevention of osteoporosis, but is also crucial for those who have developed the disease by minimizing further bone loss. Calcium may have other benefits unrelated to bone health. For example, studies involving obese individuals revealed an association between dietary intake of calcium and decreased levels of body fat, although it's not clear as to whether supplemental calcium offers the same benefit or at what dosage. But since calcium is an essential mineral, and calcium supplements are both affordable and safe to use, they're a logical investment by anyone trying to lose weight.
A special note about coral calcium: There have been many unfounded claims that coral calcium can miraculously cure diseases or radically improve health. In fact, coral calcium is nothing more than calcium carbonate, with trace minerals added in certain products. Calcium carbonate is a great type of calcium supplement, it's just not a miracle cure. Calcium carbonate supplements had been around long before they were marketed as "coral calcium" and to this day it's the best-studied form of supplemental calcium. Calcium carbonate occurs widely in nature and can be found in egg shells, oyster shells, coral and limestone (fossilized coral and plankton). Coral calcium may have the same positive attributes as calcium carbonate derived from these other sources, but it's by no means a miracle cure or quick answer to any health problem.
Using Calcium Supplements
Calcium is available in the following forms: calcium citrate, calcium carbonate (coral calcium), calcium gluconate, calcium lactate, and calcium phosphate. Note: Calcium D-Glucarate and calcium ascorbate provide small amounts of calcium but are not intended to be used as calcium supplements. Calcium absorption is maximized when supplements are taken in divided doses with solid food, with no more than 500 mg of elemental calcium per dose. Magnesium and vitamin D are critical co-factors for utilization of calcium.
Recommended Daily Doses for Women and Men
Age |
Calcium |
Vitamin D |
19-50 |
1000 mg |
200 IU; 5 mcg |
31-70 |
1200 mg |
400 IU; 10 mcg |
70+ |
1200 mg |
600 IU; 15 mcg |
Calcium needs for post-menopausal women may be as high as 1500 mg daily. Consult your physician for specific guidelines.
Side-effects and Cautions:
Calcium carbonate may cause mild gastrointestinal discomfort. Pregnant and lactating women may have different calcium needs and should consult their ob/gyn for guidelines. Consult your physician before consuming any calcium supplement if you are currently using any medications.
 |
Calcium - Product List - Page 1
|
|
|
|
|