Calcium is perhaps the most vital nutrient when it comes to bone strength. Bones don’t come with a lifetime promise. They need constant maintenance or they can weaken and break. If your diet is low in calcium, your body will take calcium from your bones to keep blood calcium at normal levels. The body needs calcium to keep strong bones and to carry out many significant functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part.
Women between the age of 51 and 70 years need more calcium than males due to lower estrogen levels after menopause. Lower estrogen levels result in decreased calcium absorption and increased calcium breakdown from the bone. Therefore, the recommended daily allowance for this age group is 1,200 mg/day. Women 19 to 50 years old need 1,000 mg/day. Adult women, adolescent girls, and women over 50 years tend to have low calcium intakes from food. You can meet your calcium requirements with a daily supplement of 500 mg of calcium with vitamin D and magnesium.
Your body doesn’t produce calcium, so you must get it from other sources. Calcium can be found in a variety of foods, including:
- Dairy products, such as cheese, milk, and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with edible soft bones, such as sardines and canned salmon
Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes.
To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. Doctors often recommend that women take calcium supplements, particularly those who show early signs of bone problems, such as osteoporosis or osteopenia.
- Strengthens Bones
- Prevents Obesity
- Prevents Colon Cancer
- Protects Cardiac Muscles
- Prevents Kidney Stones
- Prevents Premenstrual Depression
- Ensures a Healthy Alkaline pH Level-
- Maintains Healthy Teeth and Gums
- Controls Blood Pressure
Helps in Transportation of Nutrients across cell membranes
Vitamin D with Calcium Supplements- They are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Both types are good for bone health. Vitamin D supplements can be taken with or without food. While your body needs vitamin D to absorb calcium, you do not need to take vitamin D at the same time as a calcium supplement.