It
is the most abundant mineral in the body, present mainly in the bones
and teeth. From the start, toddlers have an increased need for dietary
calcium to support bone growth and skeletal development that takes place
rapidly in the early years of life. This development and its need -
continues into the teenage years and is particularly crucial for
adolescent girls who need to stock their calcium supplies to prevent
osteoporosis later in life. Adequate intake at this stage is needed to
support ongoing bone growth and to achieve peak bone mass. It is an
essential dietary element required in optimal amounts for good bone
health, efficient nerve and muscle function, and overall cardiovascular
health. Without enough of it throughout life, a person's bones can begin
to weaken over time. That can make it more difficult to stay active
while also creating a higher risk of fractures and osteoporosis. A
person's bone density will generally reach its peak at roughly age 30,
and then begin to fade after that. Adequate daily intake can help
maintain proper bone density and help prevent osteoporosis - which
creates porous and fragile bones. It makes up about three percent of the
earth's crust and is a basic component of most animals and plants.
Eating a diet rich in calcium helps to restore it to the bones;
supplements can help as well.
Why is calcium necessary?
It
is known mostly for its role in building and maintaining strong bones
and teeth, but it is also required for proper functioning of the heart,
muscles and nervous system. It plays a role in maintaining normal blood
pressure, regulating blood clotting. It is also associated with
relieving mood swings, food cravings, and decreasing the pain,
tenderness and bloating associated with premenstrual syndrome.
What are the deficiency signs?
Deficiency
symptoms (also known as hypocalcemia) range from minor - numbness or
tingling of the fingers, muscle cramps, lethargy and poor appetite - to
more severe, including mental confusion, skeletal malformations,
dermatitis, and in infants, delayed development. Illnesses such as
osteoporosis (brittle, thin, porous bones that easily break) and rickets
are also associated with a deficiency.
How much, and what kind, does an adult need?
If
vitamin D levels are optimal, most adults should be able to meet their
daily calcium needs via a varied diet. When individuals are unable to
get enough of it through a diet or for those who may need more than the
recommended daily allowance, supplements can help. Doctors recommends
women supplement with 500 to 700 mg of calcium citrate in two divided
doses taken with meals for a total of 1,000-1,200 mg a day from all
sources. Supplementing with its citrate form, which is more easily
absorbed than other forms, taken with half the dosage amount of
magnesium.
How much does a child need?
The normal daily
recommended intake for children is as follows: infants through three
years of age is 400-800 mg; children between 4 and 10 years of age is
800 mg; adolescent males is 800-1,200 mg; and adolescent females is
800-1,200 mg daily.
How do you get enough from foods?
An abundant source of this
mineral in the American diet is dairy products - two glasses of milk per
day provide 1,000-1,200 mg. If you choose to get via dairy products -
and this is not essential, as there are many other calcium-rich foods -
make sure you use only hormone-free, organic dairy products to reduce
your exposure to the antibiotics and hormones found in many dairy
products. Non-dairy foods include: greens such as collards, mustard,
kale, and bok choy; canned salmon (with bones) and sardines; tofu, soy
milk, fruit juice and cereals; blackstrap molasses; and broccoli.
Are there any risks associated with too much?
Its
supplements can be constipating, and should be balanced with magnesium
as discussed above. Excessive amounts in the blood may have negative
effects, including nausea, vomiting, loss of appetite, and increased
urination. More serious complications include kidney toxicity,
confusion, and irregular heart rhythm. Studies indicate that men who
take too much may have an increased risk of prostate cancer, and should
limit their dietary intake to 500-600 mg daily from all sources.
Who should we take it as supplements?
It
is an important mineral for the human body. It helps build and protect
your teeth and bones. Getting enough of it over your lifetime can help
prevent osteoporosis. Most people get it through their normal diet.
Dairy foods and leafy green vegetables have high levels of calcium. Your
health care provider will tell you if you need to take extra dose id
required.
TYPES OF CALCIUM SUPPLEMENTS
Forms of calcium include:
Calcium Type
Pros
Calcium citrate (21% calcium)
Most easily absorbed
Calcium carbonate
Least expensive; has more elemental calcium
Calcium carbonate.
Over-the-counter (OTC) antacid products contain it and these sources of
it do not cost much. Each pill or chew provides 200 mg or more of
calcium.
Calcium citrate. This is a more expensive form of
calcium. It is absorbed well on an empty or full stomach. People with
low levels of stomach acid (a condition that is more common in people
over age 50) absorb this better than other forms.
HOW TO TAKE HIGHER DOSE
Increase
the dose of your supplement slowly. Your provider may suggest that you
start with 500 mg a day for a week, and then add more over time.Try to
spread the extra dose you take over the day. DO NOT take more than 500
mg at a time. Taking it throughout the day will:
Allow more calcium to be absorbed
Cut down on side effects such as gas, bloating, and constipation
The total amount adults need every day from food and supplements:
19 to 50 years: 1,000 mg/day
51 to 70 years: Men - 1,000 mg/day; Women - 1,200 mg/day
71 years and over: 1,200 mg/day
SIDE EFFECTS AND SAFETY
DO NOT take more than the recommended amount of it. Try the following if you have side effects from taking extra calcium:
Drink more fluids.
Eat high-fiber foods
Switch to another form of calcium if the diet changes do not help.
Always
tell your provider and pharmacist if you are taking extra dose. Its
supplements may change the way your body absorbs some medicines. These
include certain types of antibiotics and iron pills.
Are there any other special considerations?
Vitamin
D is key to absorbing and so make sure to get adequate intake of
vitamin D. Vitamin D, often referred to as the "sunshine vitamin," is
actually a fat-soluble hormone that the body can synthesize naturally.
There are several forms, including two that are important to humans: D2
and D3. Vitamin D2 (ergocalciferol) is synthesized by plants, and
vitamin D3 (cholecalciferol) is synthesized by humans when skin is
exposed to ultraviolet-B (UVB) rays from sunlight. The active form of
the vitamin is calcitriol, synthesized from either D2 or D3 in the
kidneys. Vitamin D helps to maintain normal blood levels of calcium and
phosphorus.
Vitamin K2 is a beneficial form of Vitamin K for
bones. Unlike Vitamin K1 which is used to activate blood clotting
proteins, Vitamin K2 is beneficial for activating proteins which help
bind calcium to bones. Vitamin K2 is found in food but not in anywhere
near the concentration found in Osteo-K. Taking Osteo-K helps boost
daily intake of vitamin K2 to support bone health. Older people may need
to take it in extra larger doses because they do not absorb it as well
as younger people.
If you take oral vitamin D,you also need to
take vitamin K2. Vitamin K2 helps to move calcium to proper areas where
its needed and removes it from sites where it shouldn't be present like
arteries and soft tissues. When you take vitamin D, your body creates
more of these vitamin K2-dependent proteins, the proteins that will move
it around. They have a lot of potential health benefits. But until the
K2 comes in to activate those proteins, those benefits aren't realized.
So, really, if you're taking vitamin D, you're creating an increased
demand for K2. Vitamin K2 deficiency is one of the reason why people
suffer from vitamin D toxicity symptoms which includes improper
calcification leading to hardening of arteries. And vitamin D and K2
work together to strengthen your bones and improve your heart health.
It
seems likely that 150 to 200 mgs of vitamin k2 is enough to activate
your K2 dependent proteins to shuttle calcium to proper areas.
How can you tell that you are deficit of vitamin k2?
There
is no specific tests for finding it. By assessing the lifestyle and
diet you eat,one can find whether he is lacking the critical nutrients
needed for the body. If you face following health conditions then you
are likely deficient in vitamin K2.
Do you have osteoporosis?
Do you have heart disease?
Do you have diabetes?
If you are facing such symptoms, its better to think on deficiencies and take necessary steps.
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