Calcium is essential for the formation of new bone cells and to maintain bone health, which becomes increasingly important with age. Up to 99% of calcium is stored in our bones.
Before we give calcium all the merits in maintaining healthy bones, we should also talk about the role of vitamin D. Think of calcium and vitamin D as a power pair. According to the National Osteoporosis Foundation (ODS) in the US, vitamin D helps the body in its ability to absorb calcium and phosphorus, which helps build and maintain strong bones. In addition to vitamin D, calcium also works with other nutrients to build bone density, which include vitamin K, magnesium and potassium.
Recommended calcium intake
Adults aged 19 to 50 years need at least 1,000 mg of calcium per day. And because our bones become weaker over time, the recommended intake for women over 50 and men over 70 is at least 1,200 mg of calcium a day.
However, it is important to remember that when it comes to calcium, more does not always mean better. The rate at which your body absorbs calcium drops drastically when you consume more than you need. Research shows that excess calcium can accumulate in body tissues, which can contribute to health issues such as kidney stones, constipation and heart problems. This is why, in addition to daily intake recommendations, calcium also comes with upper limits. According to the ODS, adults between the ages of 19 and 50 should not exceed 2,500 milligrams per day, and even older people should limit their consumption to 2,000 milligrams.
Signs of calcium deficiency
The way our bodies use calcium is important, but knowing if you are getting enough is not always clear. If you do not get enough calcium, symptoms may begin to appear over time.
Here are the most common signs of calcium deficiency:
- Muscle pain or weakness
- Abnormal heart rhythms
Numbness, or tingling sensation in the fingers
- Memory loss or confusion
- Weak or brittle nails
- Ease in bone fracture / fracture
There is a widespread idea that people should drink as much milk as possible for strong bones, and even a plant-based diet can meet all of our calcium needs. For those who are curious about increasing calcium through supplements, talk to a doctor for personalized recommendations, as recent research has shown a number of risks involved.
Source: Well & Good
