What you should know about Calcium

Calcium has become a much talked about and popular vitamin supplement.Today there is constant information that details the problems of not having enough calcium.However, this leaves many people wondering how much calcium they should be taking and more importantly what kind. So before you head out to buy a calcium supplement, here is what you need to know-

You may be surprised to learn that Calcium is the most abundant mineral in the body. It is also found in some foods, added to other foods, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for a number of functions in the body which include but is not limited to:

• Muscle contraction


• Blood vessel expansion and contraction


• Secretion of hormones and enzymes


• Transmitting of impulses throughout the nervous system

It is interesting to note that the body strives to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids, though less than 1% of total body calcium, is needed to support these functions.

The remaining 99% of the body's calcium supply is used to store in the bones, and teeth, where it supports their structure. This function is crucial since bone, undergoes continuous remodeling, with constant re-absorption and deposition of calcium into new bone. The balance between bone re-absorption and deposition, changes dramatically over one's lifetime, leading to different calcium requirements.Born formation is accelerated in a young child, slows during adulthood and in post-menopausal women leads to breakdown and possible fractures.

It is important to understand how much Calcium you need varies with your gender, age and size.However here is a breakdown of current recommendations (allowance is the same for both genders, unless noted)-

• Birth to 6 months-210 mg


• 7-12 months-270 mg


• 1-3 years-500 mg


• 4-8 years-800 mg


• 9-18 years-1300 mg (This is also the recommendation for women who are pregnant or lactating in this age group).


• 19-50-1000 mg (This is also the recommendation for women who are pregnant or lactating in this age group).


• 50+ years-1200 mg


• While there are several foods that are high in Calcium, it can be difficult for a variety of reasons to eat enough to satisfy your requirement. Studies have clearly shown that a majority of people are calcium deficient. This has lead to the need for Calcium supplementation.

The two main forms of calcium that are found in supplements are carbonate, and citrate. Calcium carbonate is the commonly available form, and is both inexpensive, and convenient. It is important to keep in mind that the carbonate, and citrate, forms are similarly well absorbed, but individuals who have reduced levels of stomach acid, can absorb calcium citrate more easily. Other calcium forms in supplements or fortified foods include: gluconate, lactate, and phosphate. Calcium citrate (Malate) is a well-absorbed form of calcium that is found in some fortified juices. It should be noted that the body absorbs calcium carbonate, most efficiently when the supplement is consumed with food, whereas the body can absorb calcium citrate, equally effectively when the supplement is taken with or without food.

Those considering Calcium supplements should be aware that some people, who take Calcium supplements, might experience gas, bloating, constipation, or a combination of these symptoms. These symptoms can often be resolved by spreading out the Calcium dose throughout the day, taking the supplement with meals, or changing the brand of supplement used.

Excessively high levels of calcium in the blood can impair kidney function, and lead to reduced absorption of other essential minerals, such as iron, zinc, magnesium, and phosphorus. However, it should be noted that overdosing rarely results from dietary or supplemental calcium intake, and is most commonly associated with hyperparathyroidism, advanced cases of cancer or excessive intakes of vitamin D from supplements at doses of 50,000 IU/day or higher.