Calcium is a mineral in your
body that is also found in many foods. Most of the calcium in your body is in
your bones and teeth. There is calcium present in the blood, muscles, other
body tissues, and the fluid between your cells.
To keep bones and teeth healthy
and strong throughout their lives a woman’s body needs
calcium supplements.
The body also uses calcium to:
- Help blood vessels and muscles work
properly.
- Help release hormones and enzymes
that keep your body working properly.
- Help your nerves carry messages
throughout your body.
- Help control important nutrients, such as magnesium, phosphorus, and potassium.
If a body can’t make enough calcium it’s important for you to provide it with the calcium it needs. The amount of calcium required by a body depends on various factors like your age, your sex, and other factors like- vitamin D improves calcium absorption, alcohol reduces calcium absorption
It’s best to
distribute the calcium intake throughout the day. Calcium-rich foods should be
equally included in every meal rather than consumed all at once. Be sure to get
enough vitamin D each day which would help your body to absorb the calcium.
Nonfat and
low-fat dairy products (yogurt, cheese, and milk) are good calcium foods. Vegetable
sources of calcium include dried beans, kale, spinach, and collard greens.
Foods high in calcium include fishes like sardines and salmon. For example, 2
ounces of nonfat American cheese has 447 mg of calcium. One cup of skim milk
has 299 mg of calcium. And 3 ounces of pink salmon has 183 mg of calcium. Some
foods may be fortified with calcium (orange juice, bread, pasta, dry breakfast
cereal, and dairy substitutes).
There are 2
main types of calcium supplements: calcium carbonate and calcium citrate. Both
types are available without a prescription. These calcium supplements are
available in tablet, chewable, liquid, and powder form over the counter.
Your doctor
will help you decide which supplement to take. He or she will also explain and
decide what amount of calcium to take each day and how to take the supplement.
Taking calcium carbonate with meals helps your body to better absorb it and
also avoids unpleasant health effects. Calcium citrate can be taken on an empty
stomach.
If your body doesn’t get enough calcium and
vitamin D to support important functions of the body, it extracts
and uses calcium from the bones. This is called losing bone mass causing the
inside of your bones to become weak and porous. This puts you at risk for the
bone disease osteoporosis.
Certain populations are at higher
risk for low calcium levels, including:
- Postmenopausal women.
- People who have lactose
intolerance and avoid dairy products.
- Women who have an eating disorder
(for example, anorexia).
- People who do not eat animal,
fish, or dairy products (vegans).
- People who take certain medicines
for osteoporosis.
- People who have parathyroid
disorders, inflammatory bowel disease, or liver or kidney disease.
