| What is calcium? Calcium is found inside most cells of the body where it is involved in numerous biochemical functions. Calcium is stored in your bones and teeth.
What calcium does for youIt makes your bones and teeth strong, and helps your muscles contract and your blood clot. Calcium is also involved in blood pressure control and heart function. It ensures healthy hair, skin and nails.
How much calcium you needThe current RDA is 1 200mg. One should supplement with about 600mg of calcium in a food state or amino acid chelate per day. It is best taken in combination with 300mg magnesium, also in food state or amino acid chelate. Take it at night: both help nerves to calm down and muscles to relax.
Which foods have calcium?Dairy products, especially cheese, as well as sardines, tofu and green vegetables.
Signs of calcium deficiencyCalcium deficiency can cause low bone density and osteoporosis. Large intakes of magnesium and too much phosphorus – found in fizzy soft drinks – can upset your calcium balance. Other symptoms include aches, cramps, spasms and twitching in the muscles.
Read more:
Visit Health24's Osteoporosis Centre
How much calcium is too much?Taking more than 1 500mg daily over prolonged periods can cause an accumulation of calcium in the kidneys and on artery walls, causing blocked arteries and kidney stones.
This is mostly prevented by taking calcium in a food state or amino acid chelated form.
New research on calciumTeenage girls should begin taking calcium supplements and continue doing so throughout life to limit the likelihood of osteoporosis. Vegans and people on weight reduction diets should do so too.
A diet rich in calcium also appears to reduce the risk of developing PMS by as much as 40 percent, according to new research.
And calcium supplements are not only used to prevent and treat osteoporosis – it can promote colon health as well, a new study has found.
|
