CALCIUM

Calcium is a vital mineral essential for various bodily functions, including building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and hormonal secretion. The body does not produce calcium, so it must be obtained through diet or supplements.

Incorporate calcium-rich foods into your diet, such as dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), fortified foods (orange juice, cereals), and fish with edible bones (sardines, salmon). Calcium supplements are available in various forms, including calcium carbonate and calcium citrate. Calcium carbonate is best taken with food, while calcium citrate can be taken with or without food. The recommended daily allowance (RDA) varies by age and sex. For adults, it is generally 1,000 mg per day, increasing to 1,200 mg per day for women over 50 and men over 70. Follow the dosage guidelines on the supplement label or your healthcare provider’s advice. If taking high doses, split the intake throughout the day (e.g., morning and evening) to enhance absorption.

Bone Health: Essential for developing and maintaining strong bones and teeth, helping to prevent osteoporosis.

Muscle Function: Necessary for muscle contraction and relaxation, including the heart muscle.

Nerve Transmission: Facilitates communication between the brain and other parts of the body.

Blood Clotting: Plays a crucial role in the blood clotting process.

Hormonal Secretion: Involved in the release of hormones and enzymes that are essential for various bodily functions.

Some people may experience constipation, bloating, or gas. Excessive calcium intake can increase the risk of kidney stones. Very high doses of calcium can lead to hypercalcemia, characterized by symptoms such as nausea, vomiting, confusion, and irregular heart rhythms. Calcium can interfere with the absorption of certain medications, such as bisphosphonates, antibiotics, and thyroid medications.

Over time, you may notice improvements in bone strength and a reduced risk of fractures. Enhanced muscle contraction and relaxation, reducing the risk of cramps. Improved overall health due to the various roles calcium plays in the body’s functions. Mild digestive issues or, in rare cases, more serious side effects like kidney stones if taken in excess.