The recommended daily allowance (RDA) for calcium is 1,000 milligrams a day for adult men and women under the age of 50. The RDA increases to 1,200 to 2,000 milligrams a day for adults 50–70 and older. Since more calcium is needed to protect aging bones.
In many parts of the world, most adults get less calcium than they need for overall health, especially bone health. For example, in many Asian countries it’s common for adults to consume critically low amounts. Of dietary calcium, with intake levels often less than 400 to 500 milligrams per day. One large study found that across the 74 countries.The average national dietary calcium intake ranged from 175 to 1233 milligrams/day.
Compared to other minerals, we need a higher amount of calcium each day — making foods high in calcium very important for a number of reasons. In fact. We are thought to have enough calcium in our bodies to constitute 2 percent of our total body weight. What happens when you don’t get enough calcium? Calcium deficiency symptoms and risks can include:
- Higher chance of developing osteopenia or osteoporosis
- Tooth decay
- Bone fractures
- Muscle tension
- High blood pressure
- Hardening of the arteries and hypertension
- Inflammation
- PMS symptoms
- Indigestion
- Higher risk for kidney stones and gallstones
- Higher risk for heart disease and diabetes
- Higher risk for certain types of cancer
Do Calcium Supplements Really Work?
What kind of calcium should you take if you’re worried about being calcium-deficient? Research suggests that supplements are not ideal for getting more calcium because there may be potential negative effects of calcium supplements — especially when taken in high doses and when someone is not getting enough vitamin D, magnesium and other key nutrients.
A 2015 study published in the Journal of Internal Medicine states, “Most studies show little evidence of a relationship between calcium intake and bone density, or the rate of bone loss … calcium supplements appear to have a negative risk-benefit effect, and so should not be used routinely in the prevention or treatment of osteoporosis.” There may also be a link between high levels of calcium (mostly from supplements) and hardening/stiffening of the arteries, which can lead to heart disease.
Very high levels of calcium can also interact with drugs intended to treat heart disease, diabetes, epilepsy and other conditions, plus contribute to kidney stones. For those reasons, most experts now agree that the ideal way to get calcium is from a healthy diet that ยูฟ่าเบท http://ufabet999.app includes various sources of calcium.
If you are going to take a calcium supplement, what brand of calcium supplement is best? The two most popular types of calcium supplements are calcium carbonate and calcium citrate.
If you are going to take calcium supplements, aim to only take about 500 milligrams at one time, since your body cannot absorb much more than this at once. If you need a larger dose, plan to split up doses throughout the day. Calcium is best absorbed when taken with food (and remember to make sure you’re not deficient in vitamin D or vitamin K!).