Calcium is the most abundant mineral in the body. We have all been told that it is essential for strong teeth and bones, but what other functions does calcium perform? In fact, calcium is needed for muscle contraction, blood vessel expansion, secretion of hormones and enzymes and transmission of pulses throughout our nervous system. Once we have a better understanding of the importance of calcium we can better manage our health.
If one is calcium deficient the risk of blood clots (thrombosis) increases. Blood clots can lead to a partial or complete blockage in our arteries. This condition can lead to nerve damage or heart and muscle issues. Blood clots are a difficult thing to diagnose. They are usually picked up during certain surgical procedures or when there is evidence of heart disease.
Women are more likely to have a calcium deficiency than their male counterparts. On average a women’s intake of calcium in about half of what is needed. This, combined with the fact that we expel calcium through our perspiration, urine and feces contributes to a shortage of this essential mineral over time and has negative health repercussions.
The importance of calcium is particularly lost on our younger generations. We tell them that they need to drink milk for strong bones and teeth from an early age. But as they grow this is usually replaced by soft drinks or alcoholic beverages. They tend to associate the need for calcium as a problem for older people. This is far from the truth. Maintaining proper calcium levels is something that is needed through our complete life cycle.
Our cardiovascular system relies heavily on calcium. On average adults require 700 to 1000 mg per day. There are exceptions to this rule for people that have underlying conditions such as osteoarthritis. In cases such as this the requirement may increase to as much as 1500 mg per day.
Osteoarthritis is the degradation or loss of cartilage in our joints. It is a crippling disease that usually affects people over 50. Although because of the rise in obesity in this country we are starting to see it in much younger people as well. This is more common in women after menopause but also affects men. It is characterized by porous or fragile bones and can be a very painful condition. An estimated 10 million people in the United States have this condition with 80 of them being women. It is responsible for 1.5 million fractures in hips, wrists and ribs.
Risk factors for osteoarthritis are gender, being thin, inactive or advancing age. There are times when calcium intake is low or there is a problem with absorption into the body, resulting in us not having enough of this mineral to maintain normal biological functions.
WHAT ARE THE MORE COMMON SOURCES OF CALCIUM?
Some foods such as dairy products are high in calcium. These would include milk, cheese and yogurt. We also get it from other foods that we eat as well as supplementation. Some medications such as antacids also contain calcium. Non dairy sources of calcium are vegetables such as kale, cabbage and broccoli. Grains, unless they are fortified do not contain much calcium. This is not to say that they are not a good source, while their calcium content is usually low these are foods that many of us consume frequently.
Another important source of calcium is dietary supplements. There are basically two types of supplements available, they are carbonate and citrate. Both of these are absorbed into the body equally under normal conditions. It is known that people with reduced stomach acid will absorb calcium citrate more easily. You will absorb calcium carbonate more efficiently if it is taken with food where the body can absorb calcium citrate equally with or without food.
If you decide to take calcium supplements it is good to be aware that optimal absorption occurs when the dosage is 500 mg or less. If you are taking 100 mg per day it is advised that you break it into two doses of 500 mg twice a day.
Bloating, gas and constipation can be some of the side effects of taking calcium supplements. However, this is easily avoided by spreading out the dosage, taking it with meals or switching to another brand of supplement.
Author Resource:
John Bradstreet is a nutritional biochemist. He has extensive knowledge and expertise in the area of nutritional supplementation. To learn more about this topic visit http://worldvitaminsonline.com/coralcalciumsupreme60caps.aspx Or subscribe to our blog at http://worldvitaminsonline.blogspot.com/
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