Calcium plays a crucial role in maintaining strong bones and overall health. While obtaining calcium through a balanced diet is ideal, supplements can help when dietary intake falls short. So let's discuss how much calcium you need, the importance of this mineral, and when supplementing with our Calcium Magnesium + D3 might be necessary.

The Importance of Calcium

Calcium is vital for:

• Bone Health: About 99% of your body’s calcium is stored in your bones and teeth. It’s crucial for bone remodeling, a process that maintains bone density and strength.
• Muscle Function and Nerve Transmission: Calcium is essential for proper muscle contractions and nerve signaling.
• Potential Additional Benefits: Emerging research suggests that calcium, paired with vitamin D, may offer protective effects against conditions such as cancer, diabetes, and high blood pressure, though more evidence is needed.

Recommended Daily Intake

Understanding the recommended daily intake of calcium is key to ensuring you meet your body’s needs:

• Children (1-3 years): 700 mg per day
• Adults and Children (4 years and older): 1,300 mg per day

These values are based on the Daily Value (DV), which indicates how much a nutrient in a serving of food contributes to a daily diet. A daily intake of 2,000 calories is used for general nutrition advice

According to the NIH, (last updated September, 2023) the Upper Limits of Calcium Intake are as follows:

Life Stage                                            Upper Limit (mg) 

Birth to 6 months                                 1,000 mg 

Infants 7–12 months                           1,500 mg 

Children 1–8 years                              2,500 mg 

Children 9–18 years                            3,000 mg 

Adults 19–50 years                             2,500 mg 

Adults 51 years and older                    2,000 mg 

Pregnant and breastfeeding teens      3,000 mg 

Pregnant and breastfeeding adults     2,500 mg

Getting Calcium from Your Diet

Since the body doesn't produce calcium, it must come from dietary sources or supplemented:

• Dairy Products: Cheese, milk, and yogurt are excellent sources.
• Leafy Greens: Vegetables like broccoli and kale provide calcium.
• Fish with Edible Bones: Sardines and canned salmon are good options.
• Calcium-Fortified Foods: Some juices, cereals, and plant-based milk alternatives are fortified with calcium.

The Role of Vitamin D

Vitamin D enhances calcium absorption and is crucial for bone health. Adults generally need 600-800 IU (15-20 micrograms) of vitamin D per day, but some adults need significantly more, including those with bone health issues. You can obtain Vitamin D through sunlight exposure, fortified foods, and supplements (Try our Vitamin D3 Drops - 5000 IU).

When to Consider Calcium Supplements

Supplements might be necessary if:

• You follow a vegan diet or have lactose intolerance, limiting your intake of calcium-rich foods.
• You consume high levels of protein or sodium, which increase calcium excretion.
• You have digestive disorders, like celiac disease, affecting calcium absorption.
• You're undergoing long-term corticosteroid treatment.

Choosing the Right Calcium Supplement

When selecting a supplement, consider:

• Type of Calcium: Common forms include calcium carbonate (40% elemental calcium), calcium citrate (21% elemental calcium), and Calcium Lactate (Roughly 13% elemental calcium). Calcium carbonate is more concentrated and should be taken with food, while calcium citrate is absorbed well with or without food. Calcium Lactate is generally recommended to take with food.
• Absorbability: Your body absorbs calcium best in doses of 500 mg or less. Spread out your intake throughout the day for optimal absorption.
• Potential Side Effects: Some supplements can cause gas or constipation, particularly calcium carbonate. You may need to try different forms to see which you tolerate best.
• Supplement Interactions: Calcium can interact with certain medications. Consult with your healthcare provider before starting supplements, especially if you take blood pressure medications or synthetic thyroid hormones. Calcium also competes with Iron absorption and should be spaced apart if taken in addition to calcium by at least 4 hours.

The Risks of Excessive Calcium

Exceeding the recommended upper limit of calcium can lead to health issues such as kidney stones and impaired absorption of other minerals. Always monitor your total calcium intake from both food and supplements to ensure it falls within recommended levels.

Conclusion

Calcium is essential for maintaining strong bones and overall health. Achieving the right balance through diet and supplements, when necessary, can help you meet your calcium needs without exceeding safe levels. Consult with a healthcare provider to determine the best approach for your individual dietary and health needs.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.