Do I Need A Calcium Supplement?

Eating plenty of calcium-rich foods, such as beans, spinach and dairy products, is the best way to get most of your necessary calcium intake, but even a healthy diet might not provide all of the calcium you should be getting. Supplements can help make up for a lack of calcium, which can lead to diseases such as osteoporosis, but it's important to consider how all nutrients work together to help maintain health.

What Calcium Does

Calcium is vital for muscular and nervous systems functioning. It's also necessary for circulatory system health, including heart functioning and blood clotting, according to the Vegetarian Society. Calcium makes cell walls and membranes stronger and is critical for bone growth. The mineral also works as a gentle tranquilizer, according to the Vitamin and Mineral Encyclopedia.

Calcium Deficiency

Long-term calcium deficiencies are commonly linked to diseases related to bone mass loss, such as osteoporosis, but inadequate levels of calcium also are associated with poor bone development, muscle cramping, heart problems, insomnia and dental issues, according to the Vitamin and Mineral Encyclopedia. In addition, certain substances reduce or destroy calcium in the body, such as too much dietary protein, as well as caffeine, alcohol and tobacco.

Excess Calcium

Excess calcium isn't a problem for most people. Nevertheless, if too much calcium is introduced into the blood stream, it can cause health concerns, such as nausea and "calcium deposition in the heart and kidneys," according to the Vegetarian Society. If you're prone to or have kidney stones, you should avoid calcium supplementation, says the Vitamin and Mineral Encyclopedia. Calcium needs other vitamins, minerals and nutrients, such as vitamin D, vitamin K, omega-3 fatty acids and magnesium, to help it work properly in the body, says the Alliance for Natural Health.

Osteoporosis

Osteoporosis occurs when the body resorts to stealing nutrients from bones because of a lack of calcium. Osteoporosis means literally "porous bones," according to MayoClinic.com, and once the disease takes hold, bones become so weak that simple movements or accidents can break them. Most of these fractures occur in the wrist, spine and hip, says MayoClinic.com. Osteoporosis can afflict women and men, but prevention and treatment can thwart the disease. Prevention includes getting plenty of calcium, vitamin D and exercise. If you develop osteoporosis, it's important to see your health-care provider, who can treat the disease with medications that can maintain bone or slow loss, says MayoClinic.com.

Supplemental Calcium

Most adults can benefit from taking a daily calcium supplement in addition to a multivitamin, especially those who are under emotional stress, sedentary or confined to a bed for long periods. Women who are pregnant or experiencing menopause can benefit greatly from calcium supplements. Extra calcium also is used to help treat certain health conditions, such as high blood pressure, low parathyroid function, muscle cramping and bone pain, according to the Vitamin and Mineral Encyclopedia.

Supplement Facts

It's typically safe to take a daily calcium supplement, but it should include vitamin D. If you can't find a combination supplement, such as Citracal, it's safe for most adults to take between 400 and 1,000 IU per day of vitamin D, and up to 2,000 IU a day if you're unable to get enough sunlight, recommends MayoClinic.com. The Institute of Medicine recommends taking 1,000 mg of calcium if you're between the ages of 19 and 50, and 1,200 mg if you're 51 or older, says MayoClinic.com. Oily fish such as tuna provides both vitamin D and calcium.