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Calcium is everywhere. How do I know why, how, and what to take?
That is an excellent question that deserves a detailed answer because calcium is an essential mineral for the body.
Why take Calcium?
The U.S. Food and Drug Administration (FDA) recently increased the recommended daily value for calcium to 1,000 mg. This move was due to an increasing awareness that the amount of calcium Americans currently consume each day is inadequate. According to the U.S. Dept. of Agriculture an estimated 90% of adult women don’t get enough calcium in their diets. The same is true for 80% of teenage girls, 68% of teenage boys, and 73% of adult men. In addition, there is growing evidence proving significant health benefits when adequate amounts of calcium are taken daily.
Here are some facts you should know:
1. Osteoporosis - calcium supplements and vitamin D supplementation are fundamental to the prevention and treatment of this disease process.
2. Blood pressure – calcium and magnesium help to prevent high blood pressure. Randomized trials of calcium supplements in first time pregnant women at high risk demonstrated significant reductions in the incidence of preeclampsia.
3. Gum disease – calcium is important for preventing gum disease. People who get enough calcium have significantly lower rates of periodontal disease, the leading cause of tooth loss.
4. Colonic polyps and Colon Cancer – men and women who take calcium supplements have a lower risk of large bowel adenomas, polyps that are considered cancer precursors.
5. Strokes – a 14-year study of 86,000 women found that those who had a relatively high intake of calcium, whether through diet or use of supplements, had a reduced risk of stroke.
6. Premenstrual Syndrome (PMS) – taking calcium supplements can reduce the physical and psychological symptoms of PMS by almost 50%.
7. Weight Loss – men who increased dietary calcium intake from 400 mg to 1,000 mg daily, lost 11 pounds over the course of one year without otherwise changing their diet.
How to take Calcium
The body cannot make calcium. The diet must provide adequate amounts of this key mineral. A diet that contains three serving of dairy products, such as, milk, cheese and yogurt each day is essential. Additionally, broccoli, tofu, turnip greens, kale, and eggs are good sources of dietary calcium. Calcium fortified cereals and juices are also good ideas. A calcium supplement is also an excellent strategy especially when calcium requirements increase. Here are some keys on how to take a calcium supplement:
1. Take your calcium supplement with a full glass of water.
2. Take your calcium supplement with food or just after your meal. Stomach acid levels are adequate to insure optimal absorption of whatever type of calcium your supplement may contain.
3. Look for a calcium supplement that is taken in divided doses. The body can only absorb between 500 and 600 mg of calcium at one time.
What Calcium product should you take?
The key here is to trust the company that makes your calcium product. As a rule, a daily multivitamin does not contain enough calcium to suffice as a calcium supplement. There are many companies that make only calcium supplements and have no expertise in nutritional science. Here are some things to look for and avoid:
1. Avoid calcium supplements that come from dolomite, bone meal, or oyster shell. These naturally occurring calcium supplements may contain heavy metals or lead.
2. Take a calcium supplement that also contains vitamin D, especially if you are over 50. Most people will need at least 400 IU a day to promote adequate intestinal absorption of the calcium.
3. Look for a calcium supplement that attaches an amino acid to the calcium. This process is called amino acid chelation and results in better absorption of the mineral. It costs more for the manufacturer but indicates a desire for excellence.
4. Good bone health depends on other key nutrients besides calcium and vitamin D. Magnesium, zinc, boron, and manganese are examples of trace minerals which enhance bone health and when provided correctly produce a superior calcium supplement.
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