Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart's rhythm. 99% of the calcium in the human body is stored in the bones and teeth. The remaining 1 percent is found in the blood and other tissues. In the U.S., between about 50% and 75% of adults do not get sufficient calcium in their diet.
The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults. Older women need plenty of calcium to prevent osteoporosis. Researchers believe that especially woman with decreasing hormone levels, too little calcium in the diet early in life, and lack of exercise play a role in osteoporosis.
Calcium absorption depends on the total amount of calcium consumed at one time and whether the calcium is taken with food or on an empty stomach. Absorption from supplements is best in doses 500 mg or less because the percent of calcium absorbed decreases as the amount of calcium in the supplement increases. Therefore, someone taking 1000 mg of calcium in a supplement should take 500 mg twice a day instead of 1000 mg calcium at one time.
Vitamin D is also essential for good bone formation and for the metabolism of calcium. Supplementation of this vitamin should be in the range of 800 I.U./day, especially in the non-sunny areas of the country, and particularly for those with active disease. Together with vitamins A, E, and K, vitamin D is a fat-soluble vitamin; these tend to be less easily absorbed than water-soluble vitamins. Consequently, they may be absorbed better in liquid rather than pill form.
According to National Osteoporosis Foundation (NOF) daily calcium recommendations: for <50 aged need 1,000 mg of calcium, 400-800 IU of vitamin D3 daily and >50 aged need 1,200 mg of calcium and 800-1,000 IU of vitamin D3 daily and the safe upper limit for total daily calcium intake from all sources is 2,000 - 2,500 mg.
Bones grow rapidly during adolescence, and teens need enough calcium in their diet to build strong bones to fight bone loss later in life. But many fail to get the recommended daily amount of calcium. And those who smoke or drink soda, caffeinated beverages, or alcohol may get even less calcium because those substances interfere with the way the body absorbs and uses calcium.
Athletes can use calcium to help maintain weight while also reaping the benefits of bone strength and prevention of osteoporosis. Low-fat dairy products such as skim milk and yogurt offer hydration and vitamin D as extra benefits. Good food sources for calcium include low-fat dairy products, eggs, dark green leafy vegetables, including broccoli, bok choy, collards, and turnip greens; sardines and salmon with bones; soy beans, tofu, and other soy products; and calcium-fortified foods such as orange juice, cereals, and breads. Food labels list calcium as a percentage of the DV. This amount is based on 1,000 mg of calcium per day. For example: 30% DV of calcium equals 300 mg.
Patients with inflammatory bowel disease (IBD) or Crohn's disease should aim for at least 1,500 mg of calcium daily, either in dietary form or as supplements taken in three divided doses during the day. Vitamin D supplements are also recommended.
During pregnancy and breastfeeding, body absorbs more calcium from food than when you are not pregnant. Your baby needs this extra calcium to build healthy teeth and bones. If you do not get enough calcium in your diet during pregnancy, the calcium your baby needs will be taken from your bones. Recommended amount of calcium for pregnant or lactating women: Age at 18 years or younger is 1,300 mg, Age above 19 – 50 years is 1,000 mg.
A landmark study by University of Western Sydney researchers found (31 Aug 2007) people over 50 who take long term daily calcium and Vitamin D supplements suffer fewer fracture rates and loss of bone density thereby enjoy a better quality of life. The study calculated a regular daily dose of 1200mg of calcium with 800 international units of Vitamin D provided the best therapeutic effect.
Findings from some clinical trials (a specific type of experimental study) used to evaluate the effects of one or more treatments/interventions in humans) indicate that an increased calcium intake lowers blood pressure and the risk of hypertension (high blood pressure).
Age-related changes in body composition, metabolic factors and hormone levels, combined with declines in physical activity, are all factors that can contribute to weight gain and obesity as women age. A study (15 May 2007) funded by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health over 36,282 postmenopausal women ages 50 to 79 years who took calcium and vitamin D supplements (consuming less than the current recommendation of 1,200 mg of calcium per day) weighed an average 0.28 pounds less weight gains and justifies current dietary recommendations. The current daily recommended allowance of four low-fat dairy servings should be the minimum amount a person consumes for calcium.
According to results presented at the IOF World Congress on Osteoporosis in Toronto, Canada in 2006 found that people who take just dietary calcium, or a combination of dietary calcium with supplements, have better bone density than those who take supplements alone.
Researchers from Belgium and the Netherlands at Brussels University and Amsterdam University reported (June, 2006) that high dose vitamin D supplements taken for osteoporosis prevention and treatment need sufficient calcium to be effective. In a different study, at the University Of Liege, Belgium suggested the body needs at least 50 to 80 nanamoles per liter of vitamin D in blood serum for optimal bone health and observed identical levels of vitamin D deficiency in women aged lower than 70."Supplements should not be restricted just to the elderly;" they advised.
Université Laval Faculty of Medicine researchers suggested that calcium and vitamin D supplementation (given daily tablets containing either a placebo or 1,200 mg of calcium with vitamin D) might also lower in LDL (bad cholesterol) and increases in HDL (good cholesterol) thereby decreases heart risk in women with low calcium intake as it does with women on a diet. Prescribing calcium and vitamin D supplements should be considered as a component of weight loss programs aimed at people with insufficient calcium intake; they advised.
Another study by the researcher at the Stanford University School of Medicine; involved more than 36,000 postmenopausal women between the ages of 50 and 79 who were randomly assigned to take daily supplements of 1,000 mg. of elemental calcium (as calcium carbonate) and 400 IU of Vitamin D3-the recommended dosage to prevent osteoporosis over the course of seven years and revealed that among those who took 80 percent or more of the recommended dosage, there was a 29 percent decrease in hip fractures. This study helped oversee the Women's Health Initiative (WHI) study and said the results don't change current recommendations that women over age 50 should consume 1,200 milligrams of calcium and 400-600 international units of Vitamin D each day to maintain their bone health.
When the body lacks the sun vitamin, bones increasingly lose their mineral content and gradually develop osteoporosis, bone fractures. Experts advise that all adults - both young and old - should receive at least 800-1000 IU (20-25 micrograms) of vitamin D per day.
An indicative result by Saskatchewan Pediatric Bone Mineral Accrual Study ((1991–1997, 2003–2006) at University of Saskatchewan, Saskatoon and University of Queensland, Brisbane, Australia found that when calcium (>1000 mg/d) intake is adequate, protein intake has a beneficial effect on the bone mass of young adult females. Protein, in the absence of sufficient calcium, does not confer as much benefit to bone.
Study (Aug. 22, 2007) by Moores Cancer Center at the University of California, San Diego (UCSD) and colleagues estimate that 250,000 cases of colorectal cancer and 350,000 cases of breast cancer could be prevented worldwide by increasing intake of vitamin D3, particularly in countries north of the equator. The researchers recommended 2000 IU/day of vitamin D3 for a meaningful reduction in colorectal cancer, plus, when weather allows, a few minutes in the sun with at least 40% of the skin exposed, for a meaningful reduction in breast cancer incidence, unless the individual has a history of skin cancer or a photosensitivity disease.
A collaborated follow up study ((Sep. 14, 2007) by International Agency for Research on Cancer, Lyon, France and European Institute of Oncology, Milano, Italy concluded that the intake of ordinary doses of vitamin D supplements (evaluated doses of vitamin D ranging from 300 to 2,000 international units, with an average dose of 528 international units) seems to be associated with decreases in total mortality rates.
Another recent study (Dec. 21, 2007) at University Hospital Zurich, Switzerland suggested that "Vitamin D in a dose of 800 international units per day, with or without calcium, has been shown to reduce both falls and fractures among adherent older individuals.” Other dietary deficiencies, involving phosphate and vitamin D, appear to affect calcium absorption and, in turn, influence bone health; they suggested.
You may need to take a calcium supplement such as calcium carbonate, calcium phosphate, or calcium citrate. According to the Institute of Medicine of the National Academy of Sciences; your daily calcium intake should not exceed 2,500 milligrams, because too much calcium can cause problems such as kidney stones. Calcium coming from food sources provides better protection from kidney stones. Anyone who has had a kidney stone should increase their dietary calcium and decrease the amount from supplements as well as increase fluid intake.
Other factors such as high oxalate intake and reduced fluid consumption appear to be more of a risk factor in the formation of kidney stones than calcium in most individuals. High calcium intakes are the potential for calcium to interfere with the absorption of other minerals, iron, zinc, magnesium, and phosphorus. Hypercalcemia can also result from excess intake of vitamin D, such as from supplement overuse at levels of 50,000 IU or higher. However, hypercalcemia from diet and supplements is very rare.
Calcium citrate supplements may increase aluminium toxicity. Patients with renal disease are at an increased risk of toxicity. Bioavailability of Calcium citrate is 2.5 times higher than calcium carbonate. For this reason, patients who have undergone the Roux-en-Y variety of weight-loss surgery (also known as gastric bypass) are usually instructed to take calcium citrate as a dietary supplement.
Calcium herb users also should be aware of proper dosing, potential side effects, and potential drug-herb and herb-herb interactions.
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