Calcium supplements: research suggests there are risks
Why do you need calcium
In the land of the benefits of calcium, bone health is king. After all, calcium supports skeletal health, according to the National Association for Osteoperosis. But your body actually needs the nutrient for a number of equally important functions. In addition to your bones, your heart, muscles, hormones and nerves all require calcium to function properly.
The mineral also offers a plethora of benefits apart from maintaining the status quo of your body. Not only does it repel osteoporosis, a disease that weakens and weakens bones, but studies show calcium can help lower blood pressure and lower your risk of Diabetes and Colon Cancer.
Having said that, your body does not produce calcium on its own, and if you don’t get the amount you need, your body will take it from your BONE, weakening them and putting you at risk of fractures. According to National Osteoporosis Foundation, women 50 and under need 1,000 milligrams of calcium per day. Women 51 years and over should aim for 1,200 milligrams per day. Men under 70 need about 1,000 milligrams, and those 71 and over should aim for 1,200 milligrams per day.
Should we complete
It may seem like calcium supplements are an easy way to make sure you’re getting enough bone-loving nutrients, but they’re not a panacea. Even though many of us don’t get enough calcium every day, supplementation is most beneficial for people being treated for osteoporosis or who are at high risk of calcium deficiency, including postmenopausal women and people who avoid dairy products, explains the Mayo Clinic. But if you don’t fit into one of these categories, or if you get a good amount of calcium through your diet, your calcium chewing may not be your safest option.
Why? When it comes to calcium, more doesn’t mean better. According to National Institutes of Health Office of Dietary Supplements (ODS), the rate of calcium absorption drops dramatically when you consume more than you need. What happens to all the extra calcium? Research shows that it builds up in body tissue (i.e. soft tissue calcification), which can create a myriad of health problems, including kidney stones, constipation, and heart problems, says the Cleveland Clinic. This is why, in addition to the daily intake recommendations, calcium is also accompanied upper limits. According to the ODS, adults between the ages of 19 and 50 should not exceed more than 2,500 milligrams per day, and the elderly should limit their intake to 2,000 milligrams.
In addition, a 2016 report published in the Jjournal of the American Heart Association suggests a link between calcium supplements and an increased risk of calcium build-up in the coronary arteries. While research shows coronary artery disease is only associated with—not caused by—taking calcium supplements, such a relationship does not exist when calcium is consumed through diet alone.
Other studies have linked calcium supplements to an increased risk of Colon polyps, kidney stones, and cardiovascular events. While more research is needed to fully understand the risks associated with calcium supplements, it’s important to talk to your doctor to see if your daily calcium intake needs an extra boost.
How to get more calcium from food
The good news is, you don’t need supplements to get enough calcium. “Most adults can meet their calcium intake through foods and fortified foods based on their current eating habits and dietary preferences,” says Candace O’Neill, RD, dietician at the Cleveland Clinic. Executive health program in Florida.
If milk is what immediately comes to mind when you think of calcium, it’s for good reason. “The most well-known foods rich in calcium are dairy products, such as milk, yogurt and cheese,” says O’Neill. But if your meal plans exclude dairy products, she recommends fortified nut milk, calcium-based tofu, beans, canned sardines, salmon, almonds and chia seeds. Dark leafy greens can also do the trick, but not all of them, she says. kale, broccoli and bok choy stand out, but “some green vegetables, like spinach, contain calcium but it is poorly absorbed due to a anti-nutrition called oxalates, ”says O’Neill.
Here’s the kicker: Getting enough calcium is actually a two-step process. First of all, you have to eat foods that contain calcium, then your body has to absorb the nutrient. “For optimal absorption of calcium, it is important to have sufficient levels of Vitamin D, explains O’Neill. Well, Vitamin D is not easily obtained That is. “Only a handful of foods contain vitamin D, says O’Neill. And while most people don’t get enough vitamin D, you can still try increasing your time in the sun.
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