Benefits of Calcium
Calcium is a mineral that’s well-known for its key role in bone health. Calcium also helps maintain heart rhythm, muscle function, and many more.
Women under the age of 50 should take 1,000 mg every day.
Men under the age of 70 should take 1,000 mg every day.
Women above the age of 50 should take 1,200 mg per day.
Men above the age of 70 should take 1,200 mg every day.
Food sources rich in calcium
If you think you lack in calcium, try adding more of these calcium rich foods to your diet
Milk, cheese, and yogurt
Canned fishes with bones
Salmon or sardines
Collards, spinach, and kale (leafy vegetables)
Tofu and edamame
Lentils and beans
Fortified foods and drinks
Benefits of Calcium
Prevent Bone Loss in Postmenopausal Women
Because estrogen levels drop after menopause, women lose bone mass.
Fortunately, vitamins may be of assistance. Several studies suggest that administering best calcium tablets for bones to postmenopausal women — typically 1,000 mg per day — can minimize bone loss by 1–2%.
The effect appears strongest among women who have a poor calcium intake, particularly in the first two years of supplement use.
Furthermore, there appears to be no added benefit to consuming higher amounts of calcium supplements.
May Help With Fat Loss
Low calcium consumption has been linked to a higher body mass index (BMI) and a significant body fat percentage in research.
A recent study looked at the impact of giving obese and overweight college kids with quite low calcium intakes a regular 600-mg calcium supplement.
On a calorie-restricted diet, those given a daily supplement (600 mg of calcium) and 125 IUs of vitamin D shed more excess fat than those who were not.
Vitamin D is frequently prescribed in conjunction with foods high in calcium because it aids in absorption.
May Help Lower the Risk of Colon Cancer
According to one major study, calcium from milk products and medications may reduce the risk of colon cancer.
Similar findings were observed in a previous review of ten studies.
May Help Improve Metabolic Markers
Calcium supplements, particularly when combined with vitamin D, have been shown to enhance metabolic indicators in several studies.
In a 2016 study, 42 expectant mothers took calcium supplements. Several metabolic parameters, including blood pressure and inflammatory markers, improved.
Other studies have found that children whose mothers took calcium supplements while pregnant had lower blood pressure at the age of seven than children whose mothers did not.
More than 100 obese, vitamin D-deficient females with the polycystic ovarian syndrome (PCOS) were randomly assigned to receive a calcium and vitamin D supplement in a recent study.
Markers of inflammation, insulin, and triglyceride levels all improved in those who took the medication.
Other studies have found no improvement in the metabolic profiles of people who used calcium and vitamin D supplementation.
Side effects of high levels of calcium
Hypercalcemia is a disorder marked by various unpleasant symptoms, notably stomach problems, nausea, irritability, and depression.
It can be caused by several factors, including dehydration, thyroid problems, and excessive calcium supplementation.
Vitamin D pills taken in excess might cause hypercalcemia by enabling your body to absorb extra calcium from your food.
High levels may be linked to prostate cancer
Risk of kidney stones may increase