Calcium, the name itself, conjures images of sturdy skeletons and healthy smiles. But this essential mineral is much more than just a bone builder! In this article, we’ll shed some light on this mineral, from your daily requirements and dietary sources to calcium supplements and their potential benefits. Are you ready to dive in? Let’s get started!
Daily Calcium Needs
You might be wondering, “How much calcium do I need per day?” The recommended daily intake of calcium varies depending on your age and gender. Depending on your age and gender, the amount of calcium your body needs each day varies. Children aged 4-8 years need 1,000 milligrams (mg) daily, while teenagers (ages 9-18) require a higher intake of 1,300 mg. Adults between 19 and 50 years also need 1,000 mg daily.
What to Eat? Sources of Calcium
Dairy products like milk, cheese, and yogurt have long been the go-to sources, offering a readily absorb-able form of calcium. But for those who avoid dairy, there’s no need to worry! The plant kingdom offers a wealth of calcium-rich options. Leafy green vegetables like kale and broccoli are nutritional powerhouses, packing a calcium punch alongside vitamins and antioxidants.
Almonds and other nuts are another excellent source, offering a satisfying and portable snack that’s high in calcium and healthy fats. Finally, for those who enjoy seafood, nature provides a fantastic source of calcium in fish with edible bones, such as sardines and salmon. As you can see, sources of calcium are for everyone!
What Is Calcium Deficiency?
When your body doesn’t get enough calcium, it starts to pull it from your bones, leading to a condition known as calcium deficiency. Here are some signs and symptoms to watch out for:
- Muscle cramps and spasms
- Numbness or tingling in fingers
- Brittle nails
- Tooth decay
- Osteoporosis
Ignoring these symptoms can lead to more severe health issues, so it’s crucial to address any potential deficiency promptly. It’s crucial to know how to supplement calcium to avoid health problems.
The Obvious Option – Calcium Tablets
One of the most common forms of supplements are calcium tablets. They’re convenient and can easily be incorporated into your daily routine. When taking calcium tablets, it’s essential to follow the dosage instructions on the label and consult with a healthcare provider if you have any concerns.
Easily To Absorb – Calcium Citrate Supplements
Tablets aren’t the only way to intake this essential mineral. Calcium citrate supplement is a popular choice because it’s more easily absorbed by the body compared to calcium carbonate. This form of calcium is particularly beneficial for older adults and those with lower stomach acid levels. It doesn’t need to be taken with food, making it a flexible option for many.
Remember The Youth – Calcium Supplements for Kids
Growing children need plenty of calcium to build strong bones. Supplements can be beneficial, especially for picky eaters. The recommended dosage varies by age, so it’s essential to choose a product that’s specifically designed for kids and consult with a pediatrician before starting any supplement regimen. One thing is certain, calcium supplements for kids should be taken by every schoolchild.
Calcium Supplements In Nutrilink
Nutrilink offers a diverse array of calcium supplements catering to various dietary needs and preferences. As an essential mineral vital for bone health, calcium plays a pivotal role in maintaining bone density and strength. Explore Nutrilink.co.uk selection of calcium supplements to fortify your skeletal system and promote overall well-being.
Beth is Cloudmineinc’s senior health editor and a certified personal trainer. She has over 10 years experience as a science journalist and is the author of two books. She deadlifts over 315 lbs.