Benefits of Calcium
We all know that calcium is necessary for bone development, but did you also know that your heart, muscles and nerves require them as well? Even beyond that, some studies suggest that calcium prevents cancer, reduces blood pressure and reduces risk of diabetes. Calcium is an essential mineral that humans can’t live without. It is usually obtained through diet and can also be taken through supplements.
Risks of too little calcium
If you’re a child you might reach you’re full potential adult height and adults may be suffering from osteoporosis. Many people don’t realise they are not having enough calcium until it’s too late.
How much should you be having a day?
The amount of calcium you should be having a day depends on your age and sex, also you should remember having more is not necessarily better because you can suffer from health problems related to excessive calcium.
| Calcium: Recommended Dietary Allowance (RDA) for adults | ||
| Men | Daily RDA | Daily upper limit |
| Women | Daily RDA | Daily upper limit |
| 19-50 years | 1,000 mg | 2,500 mg |
| 51-70 years | 1,000 mg | 2,000 mg |
| 71 and older | 1,200 mg | 2,000 mg |
| 19-50 years | 1,000 mg | 2,500 mg |
| 51 and older | 1,200 mg | 2,000 mg |
Sources of calcium
Calcium can only be obtained externally through diet, common foods that contain calcium includes:
- Dairy products like milk, cheese and yoghurt
- Dark green vegetables such as spinach, kale and of course water lentils.
- Fish like sardines and salmon are good sources of calcium
- Fortified foods like cereals and nut bars.
Calcium alone is not enough though; you would also need vitamin D in order to effectively absorb calcium in your body. You can produce vitamin D by being exposed in the sun and very few foods contain vitamin D but you can obtain it from fatty fish like salmon, egg yolks and fortified foods. You only require 15mg a day. Therefore, if you are vegan you may need to get supplements and boost your dark green leafy vegetables in. For example one serving of Prodex Water Lentils Plant Protein contains 425mg which is about 42.5% of your RDA for your average adult.
You should consider getting calcium supplements if you are lactose intolerant, vegan, osteoporosis, receiving long term prescriptions on corticosteroids, or if you have certain bowel diseases which limits the absorption of calcium like celiac disease. Contact your doctor and physician as always to check if you require calcium tablets.
Risks of too much calcium
We mentioned earlier that having more isn’t necessarily better in terms of taking calcium. If you have a health condition that causes excess calcium in your bloodstream (hypercalcemia) you should avoid calcium. There are some studies that suggest that there is a link between calcium supplements and heart diseases. The evidence is mixed and more research would need to be conducted. There are also other claims linking calcium and prostate cancer but again these are just claims. However, to be on the safe side it is better to stay within the limits stated above.
All in all calcium is a vital mineral and you should always remember to have enough everyday and as always stay healthy.