Getting enough calcium in the foods you eat is important for strong bones and teeth. Dairy products, such as milk, cheese and yogurt, and leafy dark green vegetables are a rich source of dietary calcium, according to the Harvard School of Public Health. If you don't consume enough calcium, you may need to speak to your doctor about taking supplements to meet recommended guidelines. Ensuring you get the calcium your body needs for proper functioning will prevent bone loss and reduce the likelihood of serious medical complications.
Function
Calcium is a mineral necessary for blood clotting, muscle contractions, enzyme function, nerve impulses and for maintaining normal heart rhythm, the National Osteoporosis Foundation says. Calcium is especially important for bone formation and keeping bones strong later in life.
Types
While a number of dietary sources of calcium, including calcium-fortified foods, are good sources of the mineral, diary products contain the highest concentration of absorbable calcium per serving, the Harvard School of Public Health notes. These include low-fat milk, yogurt and Parmesan, Romano, cheddar, American, Gruyere, mozzarella and feta cheeses.
A variety of calcium supplements in the form of capsules, tablets, chews, powders, liquids and wafers also provide a good source of elemental calcium, the amount of calcium available for your body to absorb. Two of the most common types are calcium citrate and calcium carbonate. Calcium citrate is more easily absorbed by the body than calcium carbonate, especially in people over 50, but provides less elemental calcium and is more expensive, the University of Maryland Medical Center and the National Institute of Arthritis and Musculoskeletal and Skin Diseases say.
Recommended Intake
According to the National Institutes of Health Office of Dietary Supplements, adults 19 to 50 and pregnant or breast-feeding women require an total of about 1,000mg of calcium each day while adults 51 and older need about 1,200mg of calcium. These amounts include calcium from food and supplements.
Calcium Content
In a typical diet, about 600mg of calcium is absorbed from food daily, the National Osteoporosis Foundations says. Milk, yogurt and cheese contain high levels of dietary calcium. An 8-oz. glass of milk provides about 300mg of calcium while 2 oz. of Swiss cheese and 6 oz. of yogurt provide about 530mg and300 mg of calcium, respectively, MedlinePlus.com notes..
Calcium supplements each contain differing amounts of elemental calcium depending on the supplement type. Calcium carbonate contains about 40 percent calcium, while calcium citrate contains about 21 percent calcium, Deborah A. Straub reports in a June 2007 issue of "Nutrition in Clinical Practice." To absorb the most calcium, don't take more than 500mg at a time and take calcium carbonate supplements with food, the National Institutes of Health Office of Dietary Supplements advises.
Side Effects
Common side effects from calcium supplements include gas and constipation, according to the National Osteoporosis Foundation. Consumption of too much calcium may cause nausea, vomiting, kidney toxicity, irregular heartbeat, confusion, loss of appetite and increased urination, the University of Maryland Medical Center adds.
Warnings
Calcium supplements may interact with certain medications and interfere with iron absorption. Speak to your doctor before taking supplements. If you have kidney disease, a history of kidney stones, cancer or are at risk of prostate cancer, avoid calcium supplements, the University of Maryland Medical Center advises.
References
- Harvard School of Public Health: Calcium and Milk --- What's Best for Your Bones and Health?
- National Osteoporosis Foundation: Calcium: What You Should Know
- University of Maryland Medical Center: Calcium
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Calcium Supplements --- What to Look For
- Office of Dietary Supplements: Calcium Quick Facts
- MedlinePlus: Calcium in Diet
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