How to Know if You're Getting Enough Calcium
by Karico Strazi
http://www.findavitamin.com
We know calcium supplements for bone health are essential
for us all, particularly for women. Most of us do not get
enough calcium in our everyday diets, and as a result, are
at risk of developing osteoporosis and decreased bone
density later in life. Moreover, calcium exerts many other
benefits on health.
How much calcium should we take, and what foods can we
consume to boost our calcium intake? Alternative health
proponent and Harvard physician Andrew Weil recommends a
diet rich in calcium supplemented with up to 1,000 to
1,500 milligrams a day. Women should ingest calcium on the
high end of the recommended dose. Foods with calcium
include cooked greens (collards, spinach, and kale), as
well as yogurt, cheese, and milk; some tofu; and orange
juice.
Also, it~s necessary for you to take magnesium with
calcium, but what amount is needed? Many calcium
supplements are already combined with magnesium. The
overall recommendation is that you need half the number of
milligrams of magnesium as calcium. The magnesium will
counter calcium's constipating effects, and provide a
balance of both minerals in your body. In the vitamin
section of your grocery store or health store you will
find a variety of calcium supplements, many in chewable
forms.
Too much calcium can be overkill, so be sure you aren't
taking more than 1,500 milligrams a day. The more fresh
foods you eat, the more likely you are to get natural
forms of essential vitamins and minerals, as well as other
nutrients. Lactose-intolerant people can take advantage of
lactose-free milk and ice cream that is now available in
grocery stores, as well as over the counter pills that
dissolve lactose in your stomach. These people can also
consume soy products that are fortified with calcium, and
should be sure to take adequate calcium-magnesium
supplements.
When we don't maintain a proper level of calcium in our
bodies, we are subject to bone density loss, and overall
bone damage. Besides helping keep bones strong, calcium is
good for our nerves and muscles, and it helps us remain
vigorous and energetic. Be careful of how much caffeine
and soda you take in, as it can deplete calcium levels.
You can counteract the effects by taking more calcium, or
having your coffee close to the time you take your calcium
supplement. Smoking also has a negative effect on how well
we absorb calcium.
Doctors recommend calcium citrate supplements rather than
calcium carbonate, which is cheaper but doesn't absorb as
well. Read the labels, and supplement your calcium and
magnesium intake with 400 to 800 IU of vitamin D to
increase calcium absorption. All of these measures will
maintain your strength and bone health through the years.
You can obtain regular bone density measures to determine
if your calcium intake is adequate.
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