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Calcium is an important mineral that is essential for the maintenance of strong bones and healthy teeth, it also helps in keeping the heart beating regularly. Nerve impulses are improved when there is an adequate amount of calcium available. There is more calcium in the body than any other mineral. Phosphorous and magnesium also depend on calcium for a healthy body.
Diseases Caused By a Decrease In Calcium:
- Rickets
- Osteomalacia
- Osteoporosis
These conditions cause a brittling of the bones making them more susceptible to fractures.
What Is The Recommended Daily Requirements Of Calcium?
- In the average diet it is necessary to have 500mg/day
- During pregnancy it is necessary to have approximately 1000mg/day
- During peri-menopause and menopause 1000-15000mg/day
What Affects Calcium Absorption?
- Caffeine
- Alcohol
- Too much salt in the diet
- Carbonated beverages
- Too much phosphorous, found in many processed foods
What Things Can I Do To Help Increase My Calcium Absorption?
- 3-4 servings from calcium a day
- Getting at least 15 minutes of sunshine a day
- Avoiding those products that decrease absorption
- Avoid taking iron at the same time as calcium
- Weight bearing exercises such as walking 3-4 times a week
Side Effects From Too Much Calcium
- Increase intestinal gas
- Constipation
Side Effects From Too Little Calcium
- Muscle cramps especially in the legs
- Irregular heart rhythms