Aug. 2, 2018 | Everybody has it but exactly why do you need it? Calcium is the most abundant mineral in the human body, responsible for carrying out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells and waste. And as women age, absorption of calcium tends to decline due to reduced estrogen levels. Calcium absorption can vary depending on race, gender and age.

Aug. 2, 2018 | Most of the calcium in the American diet comes from dairy products. Not only do they contain a lot of the mineral, but it’s in a form that’s easy to digest and absorb. An eight-ounce serving of plain yogurt provides about 400 milligrams of calcium, an eight-ounce glass of milk 300 milligrams and a slice of cheddar cheese 200 milligrams. Vegetables are another food source, although figuring out how much calcium you’re actually getting is tricky. If a vegetable contains oxalic or phytic acid, then the calcium may be poorly absorbed because of the acids. For example, a cup of frozen spinach contains almost as much calcium as a cup of milk, but only a tenth as much is absorbed because of the oxalic acid. Fish with soft bones, such as canned sardines and salmon, are good sources of calcium. Calcium is added to some breakfast cereals, fruit juices and tofu. To find out whether these foods have calcium, be sure to check the product labels.

Aug. 2, 2018 | Exactly how much calcium do you need? A large portion of the American population doesn’t get the recommended amounts from the foods they eat, including boys between the ages of 9 and 13 years old, girls 9 to 18 years and women over the age of 50. Certain groups of people, such as postmenopausal women and those with lactose intolerance, are more likely than others to have trouble getting enough calcium. Not having enough calcium can cause low bone mass, a condition known as osteopenia, and can increase the risks of osteoporosis and bone fractures. Women between the ages of 19 and 50 should get at least 1,000 milligrams of calcium every day. After 51, their daily requirement increases to 1,200 milligrams. Men under 70 should take in 1,000 milligrams of calcium daily and 1,200 milligrams after they reach 71. Children from 1 to 3 need 700 milligrams of calcium a day and 1,300 milligrams between 9 and 18 years of age.

Aug. 2, 2018 | Calcium is found in many multivitamin-mineral supplements, though the amount varies by product. Dietary supplements that contain only calcium or calcium with other nutrients such as vitamin D are also available. The two main forms of calcium dietary supplements are carbonate and citrate. Calcium carbonate is absorbed best when taken with food. Some over-the-counter antacid products, such as Tums and Rolaids, contain calcium carbonate. Calcium citrate, on the other hand, is absorbed well on an empty or a full stomach. In addition, people with low levels of stomach acid, a condition more common in people older than 50, absorb calcium citrate more easily than calcium carbonate. Calcium supplements may cause gas, bloating, and constipation in some people. If any of these symptoms occur, try spreading out the calcium dose throughout the day, taking the supplement with meals or changing the supplement brand or calcium form you take.

Aug. 2, 2018 | Calcium dietary supplements can interact or interfere with certain medications that you take while some medicines can lower of raise your body’s calcium level. For example, calcium reduce the absorption of certain drugs like bisphosphonates and antibiotics when taken together. Some diuretics can reduce calcium excretion by the kidneys which in turn can raise blood calcium levels too high while others can increase calcium excretion and thereby lower blood calcium levels. Antacids containing magnesium or aluminum can increase calcium loss in the urine and certain laxatives can reduce the absorption of calcium. Be sure to tell your doctor, pharmacist, and other health care providers about any supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs or breaks down calcium.