Calcium and Getting the Right Amount for Optimal Health: Episode 71

Join Carla and David as they share insights and research. Go to Morethanhealthy.com/blog to read the in-depth Blog Post on this subject.

You can watch the video Week 71 Tip - on our YouTube channel by clicking this link.

Calcium is a vital mineral that plays a crucial role in various bodily functions, including bone health, muscle function, and nerve transmission. To maintain optimal health, it's important to ensure you're getting the right amount of calcium. Here's what you need to know:

1. Functions of Calcium:

• Bone Health: Calcium is a major component of bones and teeth. Adequate calcium intake throughout life, as part of a well-balanced diet, may reduce the risk of osteoporosis and bone fractures.
• Muscle Function: Calcium is necessary for muscle contraction and relaxation. It helps control muscle movements, including those of the heart.
• Nerve Function: Calcium plays a role in nerve transmission, allowing signals to be sent between nerve cells.
• Blood Clotting: Calcium is involved in the blood clotting process.

2. Recommended Dietary Allowance (RDA) for Calcium:

• The recommended dietary intake of calcium varies by age, gender, and life stage. As of September 2021, adults' calcium RDA is typically around 1000-1300 milligrams (mg) per day. Pregnant and lactating women, as well as postmenopausal women, may require slightly more.

3. Dietary Sources of Calcium:

• Good dietary sources of calcium include:
  • Dairy Products: Milk, yogurt, and cheese are rich in calcium. Opt for low-fat or fat-free options to reduce saturated fat intake.
  • Leafy Greens: Collard greens, kale, spinach, and turnip greens contain calcium.
  • Fortified Foods: Some foods, like fortified plant-based milk alternatives (e.g., almond milk, soy milk), fortified cereals, and fortified orange juice, are enriched with calcium.
  • Fish: Certain types of fish, such as canned salmon and sardines with bones, are good sources.
  • Tofu: Calcium-fortified tofu can be a source for those following a plant-based diet.
  • Nuts and Seeds: Almonds and chia seeds contain calcium.
  • Legumes: Beans and lentils provide some calcium.
  • Fruits: Oranges and figs contain small amounts of calcium.

4. Dietary Considerations:

• If you are lactose intolerant or have a dairy allergy, there are alternative calcium sources available. Look for calcium-fortified plant-based milk alternatives and other fortified foods.
• Oxalates, found in some leafy greens like spinach, can bind to calcium and reduce its absorption. However, consuming a variety of calcium-rich foods can help overcome this issue.
• Adequate vitamin D intake is important for calcium absorption, as vitamin D helps the body absorb calcium from the digestive tract.

5. Supplements:

• If you have difficulty meeting your calcium needs through diet alone, your doctor may recommend calcium supplements. Calcium supplements are available in various forms, such as calcium carbonate and calcium citrate. Always consult a healthcare professional before taking calcium supplements to determine the appropriate dosage and ensure it's safe for you.

6. Health Implications of Calcium Deficiency:

• Calcium deficiency can lead to health issues such as weakened bones (osteoporosis), muscle cramps, heart palpitations, and an increased risk of fractures.

7. Excessive Intake and Risks:

• Excessive calcium intake from supplements can have adverse effects, including the development of kidney stones and interference with the absorption of other minerals like iron and zinc. It's important not to exceed recommended intake levels.

Balancing your calcium intake is essential for overall health, especially bone health. A well-balanced diet that includes a variety of calcium-rich foods, along with other nutrients like vitamin D and magnesium, is key to ensuring you get the right amount of calcium for optimal health. If you have concerns about your calcium intake or are considering supplementation, it's advisable to consult with Carla Meine, CFNC.