CALCIUM FACTS AND THE BENEFITS OF CALCIUM
Are you aware that calcium is the most plentiful mineral in the body? It is also one of the most necessary and critical minerals. Sufficient calcium is essential for the proper development of the body’s cells. Here are some basic calcium facts to help you understand the benefits of calcium.
Most people know that calcium is important for strength and structure of bones and teeth. However, calcium also plays a major role in:
- controlling the heartbeat
- helping form clotting agents in blood
- secretion of hormones
- facilitating nerve impulses and muscle functions
Looking at these areas where calcium has an impact, it is easy to see that it is one of the most vital minerals we have. Surprisingly, though, it takes less than 1% of our body’s total calcium to sustain these various metabolic elements. The other 99% of the calcium supply in our bodies remains in the teeth and bones. Another of the benefits of calcium is that it is a primary component in combating osteoporosis.
HOW LIQUID CALCIUM SUPPLEMENT CAN HELP
HOW MUCH CALCIUM DO WE NEED
In considering any vitamin or mineral, one of the main questions to be considered is that of how much. What is the appropriate amount for our body to have in order to maximize the benefits of calcium? The following table shows the recommended daily amount of calcium as determined by the Food and Nutrition Board of the Institute of Medicine of the National Academies:
Recommended Dietary Allowances for Calcium
| Age | Male | Female |
|---|---|---|
| 0–6 months* | 200 mg | 200 mg |
| 7–12 months* | 260 mg | 260 mg |
| 1–3 years | 700 mg | 700 mg |
| 4–8 years | 1,000 mg | 1,000 mg |
| 9–13 years | 1,300 mg | 1,300 mg |
| 14–18 years | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg |
| 71+ years | 1,200 mg | 1,200 mg |
* Considered Adequate Intake
As you can see from the chart, the recommended levels of calcium intake are the same for males and females until we get above 50 years old. At that point, women are in need of higher calcium intake due to the effects of menopause on the body’s rate of calcium resorption. Also, sufficient calcium level is of utmost importance in infants and toddlers as they are growing and building bones.
TOO MUCH OF A GOOD THING
As with everything, there is such a thing as too much. Though calcium is indeed essential, more isn’t necessarily better. Excessive intake does not increase the benefits of calcium and can actually be harmful. The technical term for excessive levels of calcium in the body is hypercalcemia and it can lead to kidney failure, calcifying of the tissue around the heart, and kidney stones. Ingesting high amounts of calcium can also lead to constipation.
The good news is that hypercalcemia is not ordinarily caused by getting too much calcium in the diet. It can occasionally be attributed to taking too many calcium supplements. However, the usual causes of hypercalcemia are thyroid issues and some types of malignancies.
Below is a listing of the maximum levels of calcium as posted by the Food and Nutrition Board mentioned earlier. Take note that these amounts are referred to as the “Tolerable Upper Intake Levels”. In other words, the amounts that should not be exceeded, not the recommended daily amounts that should be acquired:
Tolerable Upper Limits for Calcium
| Age | Male | Female | ||
|---|---|---|---|---|
| 0–6 months | 1,000 mg | 1,000 mg | ||
| 7–12 months | 1,500 mg | 1,500 mg | ||
| 1–8 years | 2,500 mg | 2,500 mg | ||
| 9–18 years | 3,000 mg | 3,000 mg | ||
| 19–50 years | 2,500 mg | 2,500 mg | ||
| 51+ years | 2,000 mg | 2,000 mg | ||
WHERE YOUR BODY GETS CALCIUM
The best way to get your body’s supply is, of course, the natural way – through the foods you eat. You will find that the foods highest in calcium are milk and dairy products. There are a wide array of “calcium fortified” products available also, particularly juices (orange juice, apple juice, etc).
FIND A LIST OF COMMON FOODS WITH CALCIUM VALUES HERE
But, although we all know the natural way is the best way, the truth is that most of us don’t get enough calcium through our diets. In those cases, a calcium supplement is a good alternative to build your calcium supply to the proper level.
One final note. Be sure to get a sufficient amount of vitamin D as well. Vitamin D helps you capitalize on the benefits of calcium by helping the body to absorb the mineral better and more completely.
