This can be a reader-friendly overview of Calcium. For extra particulars, see our well being skilled truth sheet on Calcium.
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What’s calcium and what does it do?
Calcium is a mineral discovered in lots of meals. The physique wants calcium to keep up sturdy bones and to hold out many essential features. Nearly all calcium is saved in bones and tooth, the place it helps their construction and hardness.
The physique additionally wants calcium for muscular tissues to maneuver and for nerves to hold messages between the mind and each physique half. As well as, calcium is used to assist blood vessels transfer blood all through the physique and to assist launch hormones and enzymes that have an effect on nearly each operate within the human physique.
How a lot calcium do I want?
The quantity of calcium you want every day is dependent upon your age. Common every day really helpful quantities are listed under in milligrams (mg):
What meals present calcium? – “calcium function”
Calcium is discovered in lots of meals. You may get really helpful quantities of calcium by consuming quite a lot of meals, together with the next:
What sorts of calcium dietary dietary supplements can be found?
Calcium is discovered in lots of multivitamin-mineral dietary supplements, although the quantity varies by product. Dietary dietary supplements that include solely calcium or calcium with different vitamins resembling vitamin D are additionally obtainable. Test the Complement Info label to find out the quantity of calcium offered.
The 2 important types of calcium dietary dietary supplements are carbonate and citrate. Calcium carbonate is cheap, however is absorbed greatest when taken with meals. Some over-the-counter antacid merchandise, resembling Tums® and Rolaids®, include calcium carbonate. Every tablet or chew gives 200–400 mg of calcium. Calcium citrate, a costlier type of the complement, is absorbed nicely on an empty or a full abdomen. As well as, individuals with low ranges of abdomen acid (a situation extra widespread in individuals older than 50) soak up calcium citrate extra simply than calcium carbonate. Different types of calcium in dietary supplements and fortified meals embrace gluconate, lactate, and phosphate.
Calcium absorption is greatest when an individual consumes not more than 500 mg at one time. So an individual who takes 1,000 mg/day of calcium from dietary supplements, for instance, ought to cut up the dose reasonably than take it unexpectedly.
Calcium dietary supplements might trigger fuel, bloating, and constipation in some individuals. If any of those signs happen, attempt spreading out the calcium dose all through the day, taking the complement with meals, or altering the complement model or calcium type you’re taking.
Am I getting sufficient calcium?
Many individuals do not get really helpful quantities of calcium from the meals they eat, together with:
When complete intakes from each meals and dietary supplements are thought of, many individuals—significantly adolescent ladies—nonetheless fall in need of getting sufficient calcium, whereas some older ladies seemingly get greater than the higher restrict. See our Well being Skilled Reality Sheet on Calcium for extra particulars.
Sure teams of individuals are extra seemingly than others to have hassle getting sufficient calcium:
Many elements can have an effect on the quantity of calcium absorbed from the digestive tract, together with:
Many elements can even have an effect on how a lot calcium the physique eliminates in urine, feces, and sweat. These embrace consumption of alcohol- and caffeine-containing drinks in addition to consumption of different vitamins (protein, sodium, potassium, and phosphorus). In most individuals, these elements have little impact on calcium standing.