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Calcium is the most abundant mineral in the human body. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism, muscle contraction and nerve impulse transmission. Metabolites of Vitamin D are important in this, increasing reabsorption of calcium by bones.
Risk Factors
Some research has indicated that vegetarian women are at less risk of osteoporosis than are omnivorous women. Excess calcium in the blood can cause nausea, vomiting and calcium deposition in the heart and kidneys. This usually results from excessive doses of vitamin D and can be fatal in infants. During pregnancy, calcium absorption from the gut increases and no additional calcium is generally needed.
Breastfeeding women need an extra 550mg of calcium daily; a lactating woman can lose up to 300mg per day in breast milk. Additional Tips:- Calcium should ideally be obtained through our diet. Dairy products are particularly high in calcium and a glass of milk contains about 300mg calcium.
- However, if women are unwilling or unable to obtain enough calcium in their diet, they might consider calcium supplements.
- There are a large variety of calcium supplements available, and if you are searching for one, you should keep in mind the following:
- Look for supplements that contain calcium carbonate because they contain the highest percentage of calcium per tablet, are cheaper, and are more widely available.
- Beware of supplements made of dolomite (limestone) or bone meal because they may be contaminated with lead.
- There is no advantage in taking supplements that are chelated (bound) with protein.
- The vitamin D in some supplements is usually not necessary because we normally get enough vitamin D from sunlight, fortified milk and eggs.
- Try to keep total calcium consumption under 2000mg per day. At higher amounts, there is an increased risk of developing kidney stones.
- To increase the absorption of calcium take smaller amounts more often, such as at meal-times, ratheer than taking one big dose.
- Beware that calcium supplements can decrease the amount of iron you absorb.
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