Vitamins-Minerals Health Articles

Calcium Supplements Recommended: which one is the best?

Calcium is the most abundant mineral in the body (the human body contains approximately 2.5 pounds) and 99% of this is stored in the bones and teeth. The remaining Calcium is in the bloodstream and the fluids surrounding the cells. It is an essential mineral with a wide range of biological functions. Calcium absorption declines with age. If the body does not get enough calcium, it will rob it from the bones, causing them to become porous and fragile.

It cannot be over-stressed that calcium supplementation is of major importance for maintaining strong, healthy bones and slowing bone loss. The Dietary Reference Intake DRI for calcium for adults is 1000mg -1300mg depending on age and gender. As one serving of dairy product provides ~300mg of calcium, those who do not consume enough calcium from food sources may need calcium supplements to meet their daily requirement.

Excess calcium always keeps the heart muscle unit in contracting state (calcium rigor) due to association of more contractile units. With the curdling enzymes the soluble paracasein of the milk in the presence of calcium in converted to insoluble casein (calcium paracaseinate) or milk curd. Dairy products like milk, curd, yoghurt, cheese and its other by-products are the best sources of available and usable calcium.

When purchasing calcium supplements, ensure to look for the elemental calcium content, not the total content. For instance, a pill containing 500mg of Calcium Carbonate provides 200mg of elemental calcium. Hence one pill in this example only provides 200mg of calcium, not 500mg.

Calcium is absorbed in small intestines. Not all calcium we consume will be absorbed. The amount of calcium absorbed is dependent on a number of factors such as the acidic condition in our intestines, Vitamin D level, estrogen level and the type of calcium supplement.
 

Uses and Benefits of Calcium

• Calcium is the most abundant mineral (metal) in your body. It is necessary for bone, cartilage, tendons and connective tissue strength. (Used in bone matrix.)

• Assists the actuation of many enzymes including pancreatic.

• Works with neuro-transmissions.

• Used in ATP, Adenosine Triphosphate release (cell energy reserves).

• 99% of the body's Ca is located in the bones and teeth. Plays a role in blood clotting.

• One of many cellular transporters.

• Recommended Dosage of Calcium

The minimum Recommended Dosage Allowance of Calcium are :-

• Adults - 800 mg.

• Children - 600 mg.

• Pregnant Women - 1200 mg.

Deficiency Symptoms of Calcium
A lack of utilization is epidemic. Utilization requires parathyroid/thyroid hormones and alkalization.

Short term deficiencies: muscle cramping and spasms, pounding heartbeat, loss of sleep, irritability, tooth decay, periodontal disease, softened bones, nervousness, back and leg cramps, brittle bones, connective tissue weakness including varicose and spider veins, hemorrhoids, prolapsed conditions of organs and skin, petechiae, hot flashes, hot and cold syndrome, and heart arrhythmias. Plays a role in muscular contraction. Use is regulated by parathyroid hormone and vitamin D. Builds bones and teeth. Normalizes heart action, nerve irritability, blood coagulation, normalizes metabolism. Calcium neutralizes excessive serum histamines. Increased calcium consumption can increase calcitonin production by the thyroid gland (C-cells). This actually inhibits bone re absorption, thus creating the opposite effect of rebuilding your bones. Lead interferes with calcium utilization.

Long term deficiencies: Osteoporosis, scoliosis, rickets and diseases involving the loss of calcium from the bones or the failure of growing bones to have enough calcium for strength and proper growth. Stunted growth. Also, arthritis and depression.

Toxicity: Acidosis, bone spurs, kidney stones, stenosis issues, and calcium deposits in tissues. Also possibly hypertension, confusion, nausea and vomiting.

Rich Food Sources of Calcium
Kelp, sesame seeds, dark leafy green vegetables, carrots, oranges, almonds, broccoli, papaya, sunflower seeds, walnuts, cashews, Brazil nuts, tofu, bone meal, brown rice, and most fruits and vegetables.

Note: Coffee, commercial teas, carbonated drinks, (soda pops, etc.), marijuana, excess salt, cigarettes, refined sugars, alcohol, and chemical diuretics all inhibit or "pull" calcium out of bone and tissues.

If you have lactose intolerance, there are still choices in the market. You can enjoy the pre-treated milk with 99% less lactose, or consume lactase enzyme tablets or drops. Some dairy products are naturally low in lactose such as firm cheese, yogurt and buttermilk.

Calcium is also found in dark green vegetables and dried beans. If you decide to supplement with calcium pills, look for the amount of "elemental" or available calcium in the supplements. If in doubt, ask your dietitian or pharmacist to assist you in choosing the right calcium supplement. Read Calcium Supplements.