Calcium, the most abundant mineral in the body, is found in food, present in some medicine (such as antacids), and available as a dietary supplement. About 99% of the body’s calcium is stored in bones and the remaining 1% is found in blood, muscles, and other tissues.
Importance of Calcium
Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles contract, and regulating normal heart rhythms and nerve functions.
How Much Calcium is Needed?
The Recommended Dietary Allowance (RDA) for calcium for women 19-50 years of age is 1,000 mg daily, and for women 51+, 1,200 mg. For pregnant and lactating women, the RDA is 1,000 mg. For men 19-70 years of age, the RDA is 1,000 mg; for men 71+ years, 1,200 mg.
What Are Some Signs of Calcium Deficiency?
A deficiency of calcium increases the risk of developing several health conditions including osteoporosis, osteopenia, and hypocalcemia. It can affect all parts of the body resulting in weak nails, slower hair growth, fragile thin skin, seizures, as well as other neurological symptoms like memory loss, numbness and tingling, and hallucinations.
Food Sources of Calcium
Calcium is found in dairy products and a variety of nondairy products, including dark green leafy vegetables, fish with soft bones, and calcium-fortified foods. Some other natural sources of calcium are coral calcium and oyster shell calcium.
Are There Risks with Too Little Calcium?
Conditions associated with calcium deficiency include hypoparathyroidism, achlorhydria, chronic diarrhea, vitamin D deficiency, steatorrhea, sprue, pregnancy and lactation, menopause, pancreatitis, renal failure, alkalosis, and hyperphosphatemia.
Problems with Calcium Supplements
Calcium supplements may benefit those who are not getting enough calcium from food but too many calcium supplements, however, can cause problems including the following:
a) Acid rebound: Calcium carbonate may cause acid rebound where the stomach overcompensates for the high dose of calcium carbonate, which is alkaline, by churning out more acid.
b) Constipation: Calcium supplements can have a mild binding effect but by themselves don’t usually cause serious constipation. If you take another supplement or medication that binds the stool, the addition of calcium supplements could cause a problem.
c) Hypercalcemia: Some people have taken so much calcium that it causes hypercalcemia, an above-normal level of calcium in the blood. Hypercalcemia may cause nausea, vomiting, confusion, and other neurological symptoms.
d) Metabolism: Calcium carbonate is also thought to lower thyroid function and block a person’s ability to utilize T3. Remember that T3 is the active thyroid hormone which controls things like heart rate, body temperature and mood.
Self-Care Tips:
Several studies suggest that calcium supplements given as monotherapy at higher doses may increase the risk of ischemic stroke. Additionally, a review of several studies found that calcium supplements increase the risk of heart disease, particularly in healthy, postmenopausal women. Finally, high calcium levels (hypercalcemia), may result in stomach/intestinal blockage, kidney disease (such as kidney stones). What is known is that calcium from natural food sources, such as leafy green vegetables, goat’s milk/feta are not a concern for these complications.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this website are based upon the views of Dr. Walker and his experience. This product is not intended as medical advice nor to diagnose, treat, cure or prevent any disease. The information is likewise not to replace the advice of a qualified health care provider. The information provided herein is intended as a sharing of general knowledge only and is not intended to be, nor is it, medical advice or a substitute for medical advice. That being said, please consult your healthcare provider before using supplements or providing supplements to children under the age of 18. If you have or suspect you have, a specific medical condition or disease, please consult your healthcare provider.
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