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Calcium Supplements
Before we answer this question, lets check out some facts about calcium... Calcium is an extremely important mineral that we really can't do without. We all know that it is essential for strong bones, but it is also required for muscle tone and strength, including the heart muscle and arterial muscles. (Did you know that all your arteries have muscles?) So your entire circulation is dependent on proper calcium levels. Other benefits of calcium include proper functioning of the nervous system, and secretion of hormones and enzymes. Our bones, believe it or not, are living tissue in a constant state of change. In young people there is greater bone formation than bone loss. However as we get older and particularly in postmenopausal women, there is a greater amount of bone loss than formation, thus leading to the condition called osteoporosis. Calcium supplements help to prevent this. However, in order for us to get enough calcium into our bodies to do the job, we have to have enough Vitamin D, without which we can't absorb calcium from our food into our blood streams. Therefore these two essential nutrients are required for proper calcium metablolism. Another thing that is necessary for proper calcium physiology is a normal amount of parathyroid hormone. The 4 tiny parathyroid glands are embedded in the thyroid gland in the neck and are responsible for maintaining normal calcium and phosphorus homeostasis. If they secrete too much parathyroid hormone, then calcium levels get too high, which is dangerous. If parathyroid hormone is too low, then calcium levels drop, which is also not good. Calcium Deficiency Calcium deficiency results from the following conditions… • Inadequate calcium intake (poor nutrition, or vegetarian diets with no dairy intake) Mild calcium deficiency usually causes no symptoms. However, severe calcium deficiency (hypocalcemia) can result in muscle cramping, numbness, lethargy, confusion, heart rhythm disorders or even seizures in extreme cases. People with any of these symptoms should definitely be under a doctor’s care. Calcium Excess As with most supplements, too much of a good thing is usually bad for you. The upper limit of calcium intake on average should be no more than 2500mg per day. If you take more than that without some other condition that makes it necessary, like hypoparathyroidism, then you can develop hypercalcemia (elevated calcium levels). This also requires urgent medical attention by a qualified health professional. Hypercalcemia can also be caused by excessive intake of Vitamin D, advanced malignancy, and elevated levels of parathyroid hormone due to abnormal oversecretion of this hormone by the parathyroid glands. High calcium levels can cause confusion, lethargy, falling, disorientation, heart arrythmias, kidney dysfunction and can interfere with absorption of other minerals.Taking excessive calcium supplements can also adversely interact with many medications, including digoxin, quinolones, thyroid medication, tetracycline, anticonvulsants, thiazide diuretics and others. Sources of Calcium Multiple foods contain calcium, including yogurt, dairy products of any kind, orange juice, salmon, tofu, fortified cereals, broccoli, spinach and bread. The daily recommended amount is around 1000mg for most people. So now we can get back to our original question. Who should take calcium supplements? • Adults 51 and over, especially postmenopausal women Those who truly need calcium supplements should probably also be taking Vitamin D to help in the absorption of calcium. There are many calcium supplements available over the counter, which contain a combination of calcium and vitamin D, which should be taken twice a day on average, and can supply the usual daily requirement. Of course this should always be done under the knowledge and guidance of your physician, who can determine the proper amount of supplement that you need. Reference NIH Dietary Fact Sheet: Calcium (http://ods.od.nih.gov/factsheets/calcium.asp) From Calcium Supplements to Nutrition Guide
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