Calcium: When You Take It, It Works

DISCLAIMER

This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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Calcium has been recommended and widely accepted as an essential mineral for bone and skeletal health and numerous body functions - regulating heartbeat, conducting nerve impulses, stimulating hormonal secretions and clotting the blood. Now, some conflicting and potentially misleading research is threatening to negate the efficacy of this vital mineral.

One factor that the study, published by the Women's Health Initiative, got right was that the government's recommended daily dosage is necessary to receive the benefits associated with calcium consumption and supplementation. Yet more than half of the study participants did not adhere to the recommended calcium supplementation, making improvements in bone density a nearly impossible result. Meanwhile, those that did comply experienced a whopping 29 percent lower risk of hip fractures.

Americans, both young and old, are failing to meet calcium intake requirements and the incidence of osteoporosis is climbing. During adolescent and teenage years, when 45 percent of bone mass is formed, meeting calcium requirements is essential. According to the Journal of Paediatrics, however, only 10 percent of teenage girls and 30 percent of teenage boys are meeting adequate calcium intake, which places them at serious risk for stunted growth, bone disease and, eventually, osteoporosis.

Calcium is available through dairy products and green, leafy vegetables-yet incorporating adequate amounts into a modern, hectic lifestyle, regardless of age, is often unrealistic. Calcium-fortified foods and supplements, however, can fill the gap.

Some foods that are rich in calcium include: 

• Dairy: Milk, cheese, and yogurt are some of the richest sources of calcium. 

• Leafy green vegetables: Broccoli, bok choy, collards, and Chinese cabbage are all good sources of calcium. 

• Seafood: Fish with bones, like sardines and canned salmon, are high in calcium. 

• Soy and tofu: Calcium-set tofu and calcium-fortified soy drinks are good sources of calcium. 

• Nuts and seeds: Almonds, sesame seeds, and chia seeds are all good sources of calcium. 

• Fortified foods: Fortified breakfast cereals and juices, as well as some plant-based milks like almond and soy milk, are often high in calcium. 

• Fruits: Oranges are a good source of calcium, and calcium-fortified orange juice is available at the grocery store. 

• Other foods: Ragi, a type of millet, is high in calcium. Winged beans, also known as goa beans, are also a good source of calcium. 

So how much calcium do you really need?

One thing the studies have taught us is that both calcium and vitamin D are essential in building bone. If you can get at least 700 mg of calcium from food, that should be enough.

If you're not sure, check with your doctor before just reaching for a calcium supplement.

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