Are You Getting Enough Calcium? Signs, Sources & Tips

Why is Calcium Important?

Calcium is essential for maintaining strong bones and teeth, and it is involved in several other critical bodily functions. For example, it can help:

• Muscles contract, including your heart muscle
• Required for nerve function
• Aids in blood clotting.

Adequate calcium intake can also support proper hormone release and enzyme function, which are vital for metabolic processes. Overall, calcium is the cornerstone of overall health and well-being, especially as we get older.

How Much Calcium Do I Need?

The amount of calcium needed can vary depending on age and sex. The National Institutes of Health (NIH) recommends the following daily intake:

• Adults 19-50 years old need 1000 mg a day.
• Women over 50 and men over 70 need 1200 mg a day.
• Teenagers 14 to 18 need 1300 mg a day.

Pregnant and breastfeeding women may also need higher calcium intakes as they help support the growth and development of the baby. Meeting these recommendations will ensure your body is able to support bone density, heart health, and other critical functions.

What Happens if You Don’t Get Enough Calcium?

A deficiency in calcium can have serious consequences on the body, especially in terms of bone health. Over time, insufficient calcium intake can lead to osteopenia or osteoporosis. These are both conditions where bones become fragile and more likely to break.

In addition, low calcium levels can result in numbness, fatigue, and muscle cramps. If the problem gets severe enough, it can cause irregular heartbeats and difficulty controlling muscles The long-term effects of not taking in enough calcium are huge, so it is important to make the necessary dietary changes to stay healthy.

What are Some Good Food Sources for Calcium?

Most individuals can get the calcium they need from a healthy diet. There are several types of food that provide an excellent source of calcium to help reach those recommendations. Some of these include:

• Dairy products: Choices like milk, cheese, and yogurt are high in calcium that is easy for the body to absorb.
• Leafy green vegetables: Enjoying some broccoli, bok choy, and kale can help amp up the amount of calcium in your diet.
• Fortified foods: Some plant-based milks and cereals are fortified with calcium. This can make them a good choice for those who need to avoid dairy, but would like to get more calcium in their diets.
• Fish with bones: Sardines and salmon, which have edible bones, provide a good source of calcium during the day.
• Tofu and legumes: Tofu made with calcium sulfate and beans are an amazing non-dairy source of calcium.

A diet that includes a lot of variety will make it easier to get the calcium your body needs.

What Factors Can Affect Calcium Absorption?

Calcium absorption is not always simple, and there are several factors that will influence how effectively the body can use the calcium you take in. Some key factors include:

• Age: As you age, your body may absorb calcium less effectively. This is why it is important to take more calcium after age 50.
• Vitamin D levels: Vitamin D is essential for helping absorb calcium. Without enough vitamin D, your body may struggle to absorb the calcium you eat, leading to a deficiency.
• Medications: Certain medications, including corticosteroids and some diuretics, can interfere with calcium absorption.
• Dietary habits: High sodium, caffeine, and excessive protein intake can increase calcium loss through urine, which hinder absorption too.

Making sure that your diet is balanced and monitoring these factors will help your body absorb the calcium you consume much easier.

Should I Take Calcium Supplements?

While it is often best to get calcium from food sources, supplements may be a good option if it is a struggle to meet your calcium recommendations each day. If your needs are higher, you have certain dietary restrictions, or are lactose intolerant, supplements can be a simple way to get the calcium you need.

However, take these calcium supplements with caution. Excessive intake of calcium can lead to kidney stones or impaired absorption. It is a good idea to talk to your doctor to determine whether a supplement is necessary and to help you choose the right one.

When it comes to choosing a calcium supplement, calcium citrate and calcium carbonate are the most common types. If you are concerned about how they will affect your digestion or you have some sensitivities, then choose calcium citrate as it is easier on the stomach.