How Important is Calcium?

Taking calcium—either through diet or supplements—is like making deposits into a bone bank account.

If you keep a healthy balance of this mineral, your body can build and maintain bone, a living, ever-changing tissue. Not only does calcium keep bones and teeth healthy, it also helps with clotting blood, sending signals between nerves, and regulating heart rhythms.

But if you fail to make calcium “deposits,” your body starts to pull it out of your bones and “overdraw your account.” Worse than an overdraft fee, however, this imbalance can cause porous, weakened bones. This condition is called osteoporosis. In the U.S. it affects 44 million U.S. women and men aged 50 and older.

How much calcium do you need?

It varies, depending on your age. Preteen or teen needs more. Banking calcium at this stage is really like making an early investment in retirement.

The National Academy of Sciences recommends:

• 1,300 mg/day for children ages 9–18
• 1,000 mg/day for men and women ages 19–50
• 1,200 mg/day for men and women ages 50 or older

Foods rich in this mineral include dairy products, dark leafy greens, dried beans, nuts, and calcium-fortified foods, which may include orange juice, cereal, and bread. Some recent studies suggest that food sources of calcium may be better than supplements.

If you take calcium supplements, it’s best to take half in the morning and half at night to limit side effects such as constipation and indigestion. I can advise you on the different types of calcium supplements available to you and discuss any medications that might interfere with calcium absorption.

What else can you do to prevent bone loss?

Try weight-bearing exercise, such as walking or running and make sure you are getting enough vitamin D, which helps your body absorb calcium. Spending time outdoors can raise your vitamin D levels. There are also many food sources of vitamin D, such as salmon, tuna, or fortified milk, margarine, or cereal. Aim for 400-800 International Units (IU) daily, but no more than 4000iu a day unless directed and monitored by a physician.

Any questions or interested in calcium supplements? Give us a call or stop by the pharmacy today!