Calcium | Why - Which - How - When
Common Sense Guidelines
By Contributors: Nicholina Galinsky, RN, BSN & Editorial Staff
Calcium 101: Why, Which How & When
Calcium is essential for human health. It is the most abundant mineral in the human body. It plays an important role in bone health. It plays a role in muscle contraction, blood vessel contraction and expansion, messaging through the nervous system, and in the secretion of certain hormones and enzymes. Calcium also has been associated with a reduction of premenstrual system and with a reduction in the risk of colon cancer.
Ninety-nine percent of the calcium in the human body is stored in the bones. Bones are living organs, constantly absorbing new calcium. When required, your body will draw calcium from bones to support its metabolic needs. The human body also loses calcium every day through the skin, nails, hair, sweat, urine and feces.
Yet, today there is ample evidence that many American's fail to obtain a sufficient amount of calcium!
Success in obtaining the recommended daily intake of calcium will differ from person to person. If you are drinking 4+ glass of milk per day, you are probably getting enough calcium. Other dairy products and certain vegetables such as kale, broccoli and spinach are other good sources. For many however, a mix of dietary calcium coupled with a calcium supplement may be required to insure adequate calcium amounts are ingested each day.
What Type of Calcium Is Best?
There is much debate concerning which calcium is "best". Some say that it is ideal to obtain calcium from dietary (food and beverages) sources only. Others claim that specific types of calcium supplements are better than others (Calcium Citrate, Calcium Carbonate, etc.) Overall, there is a lot of confusion about the type and even the interpretation of the studies and the funding of given studies.
So, start by believing that there is no simple answer to the question "what type of calcium is best?". Instead, ask "what combination of foods and supplements will allow you to regularly meet the recommended daily intake of calcium." There are a lot of factors that come into play here, including your preference for certain foods, tolerance for a specific type of calcium, ability and desire to swallow large pills (or not), and the price and availability of various sources of calcium. For instance, while Calcium Citrate is better on an empty stomach, Calcium Carbonate can be absorbed as well when taken with food and can be taken in smaller doses.
Guidelines for Obtaining The Recommended Level of Calcium
Whatever mix of foods and supplements that you choose, keep in mind the following guidelines:
- The U.S. Government has an established recommendation for men, women and children at all stages in life. For adults, the range is 1000-1300 depending substantially on your age.
- Vitamin D regulates the amount of calcium in your system. Without adequate levels of Vitamin D, you can consume large quantities of calcium, but it may well pass through your intestines without ever getting absorbed. Vitamin D deficiency also may lead to excessive excretion of calcium through your urine.
- Pace your calcium intake through the course of the day. Your body can only absorb 500mg of calcium at a time.
- Try to take your calcium, including your supplements, with a snack or with meals. While not all types of calcium need food for absorption, the stomach acid created when digesting food plays a role in breaking down certain types of calcium.
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