Body by nature calcium supplement
Calcium
Calcium uses
Calcium is crucial for new bone formation and for maintaining bone strength. The British Medical Journal says that if you don’t get enough you have an increased risk of developing osteoporosis, a condition where your bones are so weak that they may break easily.Calcium is useful in helping treat other medical conditions too; it is commonly found in antacids, for example. Doctors also use calcium to control high levels of magnesium, phosphorus and potassium in the blood. It’s possible but not proven that calcium may play a role in preventing certain cancers. It’s also possible but not proven that calcium with vitamin D may help protect against breast cancer in pre- menopausal women, but the data are still inconclusive for post-menopausal women, and the exact relationship regarding vitamin D and calcium intake is still not known. In fact, new analysis of an old trial involving more than 30,000 women has found that some participants taking combined vitamin D and calcium supplements were at an increased risk of suffering a heart attack or stroke. The British Heart Foundation says the study showed there was a modest increase in heart attack or stroke risk but that’s not the same as saying calcium supplements with vitamin D cause heart attacks and strokes, only that there was an increased risk. The research was published in the British Medical Journal and analysed data from 16,718 women who were not taking calcium supplements at the start of the Women’s Health Initiative study - a seven year trial involving 36,000 women.
While calcium has been looked at for other uses - such as helping with weight loss - these studies have been inconclusive.
People at risk of calcium deficiency include post-menopausal women, those who follow restrictive diets, and since dairy products are one of the most common sources of calcium, people who are lactose intolerant or who follow a vegan diet.
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Calcium dose and instructions for use
The Department of Health has set a reference nutrient intake (RNI) for calcium. Getting this amount from your diet, with or without supplements, may be enough to keep your bones healthy. Your doctor may recommend higher doses, depending on your needs.
Category
|
Calcium:Reference Nutrient Intake (RNI)
|
| 0-12 months | 525 mg/day |
| 1-3 years | 350 mg/day |
| 4-6 years | 450 mg/day |
| 7-10 years | 550 mg/day |
| 11-18 years (females) | 800 mg/day |
| 11-18 years (males) | 1,000 mg/day |
| Adults | 700 mg/day |
The safe upper level of a supplement is the highest amount that most people can take safely. For calcium, the government’s Expert Group on Vitamins and Minerals has suggested a safe upper level of 1,500mg per day for long-term use of calcium supplements.
In general, it's best to take calcium supplements with food. For better absorption, don't take more than 500mg at one time. Split up larger doses over the course of the day. For the body to make use of calcium properly, you also need to get enough vitamin D.
Calcium food sources
Good sources of calcium include:- Milk
- Cheese
- Yogurt
- Broccoli, kale and Chinese cabbage
- Soya beans, tofu and soya drinks with added calcium
- Fortified cereals, juices and other foods
Calcium supplement information
Calcium is sold in tablets, chewables, and liquids. It's a standard mineral in multivitamins. As with any supplement, keep calcium in a cool, dry place, away from humidity and direct sunlight. Doctors may give calcium intravenously in some cases.Calcium supplements are sold in different forms, but calcium lactate, gluconate, malate and citrate are generally considered best. You can ask your doctor if one type of calcium is preferable for you.
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