The Most Abundant Mineral in the Body
Calcium suppliments are very important because getting the right amount of Calcium is critical to health. The worst symptoms of calcium deficiency may creep up on you because if you don’t have enough in your bloodstream, Calcium will be leached from your bone and, continued over time, this process will cause Osteoporosis. Bone with too little calcium breaks more easily and takes longer to heal.
Vitamin D3 and Magnesium are also needed to properly absorb Calcium – once again underlining the need for choosing high quality multivitamin and multi-mineral supplements to prevent a host of degenerative diseases. And Calcium suppliments are very important for 2 reasons.
While we can buy what we think is food high in Calcium, the degeneration of our food supply makes this increasingly difficult. Most of us don't eat the requisite 5 servings of fruits and vegetables or the necessary dairy products to get all the Calcium we need. In fact it is a paradox that North Americans consume the highest amount of dairy products but have an alarming rate of Osteoporosis. This might have a lot to do with consuming so many dairy products as part of processed foods.
Another paradox is that if we did all eat the recommended amount of veggies and fruits, there would not be enough to go around and we would get less food high in calcium and even more symptoms of calcium deficiency.
And the more we devote our agricultural resources to the supposedly eco-friendly bio-fuels, the more problematic our food supply.
Just for the record I do know how to spell Calcium suppliments - but this spelling works better for Internet searches - go figure.
• Element Calcium in its nutritional form is important to humans
• essential for strong bones and teeth –they contain 99% of our Calcium
• particularly important for post-menopausal women because loss of estrogen negatively affects bone’s ability to maintain appropriate levels of Calcium – Calcium supplements help N Engl J Med 1990 and 1993
• For 86 of the 122 women in a 1993 2 year study, the study was continued out to 4 years allowing the researchers to conclude that “Calcium supplementation produces a sustained reduction in the rate of loss of total bone mass density in healthy post-menopausal women”. Am J Med 1995
• vital cofactor in cellular energy production Alt Med
• vital cofactor in nerve and heart function Alt Med
• Vitamin D and Magnesium are necessary for proper absorption of Calcium or Calcium Suppliments – D helps by creating proteins that help bind Calcium
• Calcium and constipation is an issue sometimes raised – only about 1/3rd of magnesium intake is absorbed – rest is excreted with feces and might cause loose stools – combined with Calcium the issue of constipation should be a non-starter for most people
• as calcium citrate, the most bioavailable form of calcium
• avoid any made from dolomite, bone meal, carbonate, chelates due to potentially high lead levels
There is no RDA for Calcium. AI is:
• Adults 1000 mg/day
• Teens 1300 mg/day
• Children 1-4 years 500 mg/day; 4+ years 800 mg/day
Dosage by Supplements
• Children 1-4 years 75 mg/day; 4+ years 150 mg/day
• Adults 270 mg/day
• Teens 225 mg/day
• Studies involving female teenagers and post-menopausal women used calcium supplements of up to 500 mg/day and 1000 mg/day to get good effects on bone density. Men need to remember that 2/10 men will get osteoporosis. See my book for more information.
Supplements generally are tolerated in adults at levels below 2000 mg/day. Higher levels might cause kidney stones. Evidence suggests that up to 1500 mg/day can be ingested from all sources without increasing risk of kidney stones. Compr Ther 1994
For food high in Calcium try broccoli, legumes, fish, milk, cheese and yogurt.
You will find lots more information, including full citations and summaries of studies from medical journals in my book It’s About Health. But you can also continue to surf the 200 free pages of this website for lots of valuable, evidence-based information.
It’s About Health
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