|
 There's
no doubt about it, one of the most important supplements
your body needs is calcium. Calcium helps prevent osteoporosis,
a devastating condition leading to easily broken bones. Nowadays,
calcium supplementation can be found in different forms such as
chocolate and enriched foods, making it easier to take than ever.
Why
do I need calcium?
C'mon,
you haven't seen these milk commercials yet? Calcium helps keep
your bones and teeth strong and healthy. It's also important in
helping with blood clotting and nerve fiber maintenance.
As
mentioned, calcium helps prevent against osteoporosis, which can
lead you to easily develop fractures, humped backs, and shorter
stature. Other encouraging studies show calcium may have a beneficial
role in preventing strokes, heart disease, pre-menstrual syndrome,
and colon cancer.
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The
latest recommendations of calcium supplementation are:
|
|
Men:
|
| 51
to 65 years |
1000
mg/day |
| Older
than 65 years |
1500
mg/day |
|
| Women: |
| 25
to 50 years |
1000
mg/day |
| Older
than 50 years (taking estrogen) |
1000
mg/day |
| Older
than 50 years (not taking estrogen) |
1500
mg/day |
|
|
Isn't
there enough calcium in my regular diet?
Unfortunately,
not, but calcium is found in dairy products and green leafy vegetables.
Beans and peas are also great sources for calcium. Absorption of
calcium decreases, as you get older.
If
you figure an 8 ounce glass of milk contains 300 mg of calcium,
then an older woman not on estrogen, needs about 5 glasses of milk
a day. Other sources of calcium include fish, such as sardines,
breads, okra, spinach, and citrus fruit.
What
about vitamin D?
Vitamin
D helps with the absorption of calcium in the body, so it's important
that it be taken as well. Make sure to take a daily multivitamin
with at least 200 units of vitamin D. Other sources include vitamin
D fortified milk, as well as vitamin D on your skin from natural
sunshine.
Which
calcium supplement should I take?
Although
any calcium supplement can help prevent calcium-depleted bone loss,
a recent study suggests calcium citrate may be more effectively
absorbed than calcium carbonate.
The
Journal of Clinical Pharmacology reported that calcium citrate supplements
are 25 percent more absorbed than calcium carbonate supplements
and lead to higher bone density scores. Although still debated,
calcium supplements taken with meals are an ideal way to prevent
a sour stomach.
For
more information on nutrition and vitamin supplements, go to our
Nutrition
Center.
References:
American Journal of Therapeutics 1999; 6:303-311,313-321.
Journal of Clinical Pharmacology 1999; 39:1-4.
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