Calcium Health Benefits

Calcium is an important nutrient that your body needs. It is essential for building and maintaining bone health. Calcium also helps with muscle movement and cardiovascular function. Vitamin D is needed to help the body successfully absorb calcium. Our bodies do not make calcium on its own, so we have to get it from food or in supplement form.

Foods that contain calcium are cheese, milk, yogurt, other dairy products, broccoli, kale, sardines, canned salmon, soy products, cereal, fruit juices, and milk substitutes.

How much calcium you should have on a daily requirement depends on your age. Amounts for children vary between 500-1300mg per day. Adults can range between 1000-1200mg per day.

Calcium Deficiencies

Deficiencies in calcium are common. It can be caused by genetics, poor calcium intake, medications stopping absorption, dietary intolerances, and hormonal shifts. Calcium deficiencies can cause weakened bones, muscle weakness, high blood pressure, arthritis, and loose teeth.

Supplements may be helpful when there is a deficiency of calcium. Some people who have a vegan diet, are lactose intolerant, consume large amounts of protein (this can cause you to excrete more calcium), are undergoing long-term treatment with corticosteroids, or have Celiac’s disease or inflammatory bowel disease which can cause the body the inability to absorb calcium may be suggested to add calcium supplements by their doctor.

Health Benefits Of Calcium

Bone Health

Calcium can help with bone mass and help decrease the loss of bone density that occurs with aging. The peak time of calcium absorption for a person is around the age of 20. By the age of 30 this absorption starts to decrease. This is why so many people who are older are at a higher risk of osteoporosis.

It is important to have adequate vitamin D intake along with the required daily amount of calcium to make sure that your body is fully absorbing the calcium.

99% of calcium in the body is in the bones and teeth.

Standard treatment and prevention for osteoporosis is calcium supplements. Females who have gone through menopause are at a higher risk of losing bone density than men, but anyone can develop osteoporosis.

Weight Loss

Calcium has also been shown to help with weight loss. It does not accelerate weight loss. It does help maintain a healthy metabolism which is important when trying to lose weight. Calcium has been shown to help promote more fat to be burned and less fat stored.

Dieticians are suggesting to eat three servings of dairy a day while cutting calories in other areas of the diet to make up for the added dairy. This may help the body lose weight more efficiently.

Muscle Function

Calcium is also important in muscle contractions. When nerves are stimulated by the muscles calcium is released. Calcium binds to the proteins causing the muscle to contract. When calcium is pushed from the muscle this allows the muscle to relax.

PMS

Calcium has also been shown to help lessen symptoms caused by PMS. A healthy diet of calcium overtime can help lessen symptoms such as fatigue, fluctuating mood, bloating, and food cravings.

Heart Health

Healthy hearts can also be had when you have a good intake of calcium. Calcium is important to help contract the heart and pump blood throughout the body. It is important to have good calcium intake to help maintain blood pressures. Too much calcium though can increase the risk of heart disease.

Cancer Prevention

Other health benefits of calcium are that it has been shown to help combat certain types of cancers such as colorectal, ovarian, and breast. This is when healthy daily amounts are taken. Too much calcium has been linked to some prostate cancers.

Digestion

Calcium can help reduce indigestion, such as an antacid. It can help ward of kidney stones as well as help the body balance pH levels.

Warning Too Much Calcium

Too much calcium can cause issues. This usually happens when taking calcium supplements. Too much calcium can cause constipation, gas and bloating. These are usually the first signs that you are taking too much calcium if taking it in supplemental form. It can also increase your risk of kidney stones, and heart disease. In rare cases it can cause calcium deposits in the blood.

Conclusion

Calcium is an important nutrient that your body needs for bone health as well as heart health, muscle contractions and teeth health. Taking the daily requirement can help prevent bone loss, help with weight loss, and lessen symptoms of PMS. Taking a supplement can be helpful for some people but taking too much calcium can cause health problems as well so it is important to make sure you are taking the right amount.