Our bones and teeth store 99% of calcium from total body supply. It is considered a rich mineral for our body, it helps strengthen our teeth, bone formation, maintaining the strength of the skeleton, assisting in muscles movement, nerves transmitter, blood flow and releasing hormones and enzymes for healthy body functions.
What are the benefits and side effects of calcium on women?
Calcium is the key to grow new bone and keep your bone strong. A balanced amount of calcium in the body prevents from osteoporosis “weak bones-easily breakable bones”. Doctors use calcium to control the levels of magnesium, potassium, and phosphorus in the blood.
It also plays very important role according to research, it helps controlling high blood pressure, PMS symptoms and preventing cancers. When having balanced vitamin D levels, may help protecting women from breast cancer.
“Calcium buildups increase the first 30 years of our life and then slowly decrease with age”. Therefore, sufficient calcium intake is required to peak bone mass and reduce bone loss late in life which “can lead to fractures and osteoporosis”.
Women in their postmenopausal period, “breakdown of the bone exceed bone formation resulting in bone loss and increase the risk of osteoporosis over time, this is another time calcium intake should increase in the body”.
What is the right amount of calcium intake?
Studies have suggested the highest amount of calcium a person can take, is 2,500 mg a day for adults ages 20–50, and kids ages 9–19 should take 3,000 mg per day.
And for older adults ages 51 and up, the amount per day should be 2,000 mg. Excessive intake above the Upper limit amount such as 4,000 mg per day can result in constipation and bloating and the following…
- Kidney damage
- Milk-alkali syndrome
- Vascular and soft tissue calcification
- Kidney stones
Best calcium supplements women can get from food product?
As we know, getting vitamins and minerals from food is better way than taking supplements. However, many of us do not like certain food that can be rich in what our body needs to function healthy. Or, we might have some health issues that prevent us from consuming certain foods.
For those who prefer to get their calcium from food, dairy product is the best resource of calcium. Including “milk, yogurt, cheese, and calcium-fortified beverages such as almond and soy milk”.
Calcium can be found in fish with bones like sardines and salmon, leafy vegetables such as broccoli and kale, peas, beans, and cereals.
Considering calcium supplements to maintain the right levels in the body.
To help absorb calcium, we need vitamin D, only few food products contain vitamin D at the minimal level, such as egg yolks, canned salmon, fortified foods, and sun exposure.
Vitamin D is suggested to be taken to help absorb calcium and strengthen the bones. Most adults need 600 IU a day of vitamin D at least.
Some people find it difficult to get enough calcium for their body If you are vegan, have lactose intolerance to limited dairy products or have certain digestive diseases.
In such conditions, calcium supplements will assist you meet the required levels of calcium. As we always recommend consulting family doctor before taking any supplements is a good choice to prevent future health issues.