Calcium is the most abundant mineral in the body, accounting for about 2 percent of your body weight. Most of your body's calcium is in your bones and teeth. Only 1 percent of the calcium is present in your blood. Blood calcium is tightly regulated, with bones serving as a reservoir to compensate at times of shortage. Chronic inadequate calcium intake thus weakens the bones and increases the risk of osteoporosis and fractures.
Functions of Calcium
Calcium serves a multitude of important roles in your body. It supports the structure and strength of your bones. Calcium is essential for brain function and muscle movement. It functions as a messenger among your neurons and between your neurons and your muscle cells. Recent evidence suggests calcium may also help to lower the risk of obesity, colon cancer and hypertension, according to the Office of Dietary Supplements.
Who Needs Calcium Supplement?
The need for calcium is the highest during periods of rapid growth, including adolescence, pregnancy and lactation. Your body is smart enough to substantially increase the absorption of calcium to support the growth. But increased calcium intake is still necessary during these periods. Adolescents and pregnant and lactating women need 1,300 mg calcium a day. Data from the National Health and Nutrition Examination Survey, 2003 to 2006, suggests that adolescent girls in the United States still fall short of the recommended intake and thus may benefit from a calcium supplement. Other groups at risk of calcium deficiency include postmenopausal women, strict vegetarians who avoid dairy products, women who stop having periods, and the female athlete triad.
Taking Calcium Supplement
Calcium carbonate and calcium citrate are two major forms of calcium supplement. If you have reduced stomach acid production, calcium citrate may work better for you. Otherwise, calcium carbonate gives you twice as much calcium as calcium citrate by weight. But calcium carbonate may also cause more side effects, such as constipation, bloating and gas. Your body can only absorb up to 500 mg calcium at a time. If you are taking more than this amount, consider splitting the pill or taking smaller doses throughout the day.
Health Risk of Calcium supplement
Taking too much calcium may increase the risk of prostate cancer and kidney stones, according to the Office of Dietary Supplements. Calcium supplements can interfere with the absorption of iron and zinc from foods. If you are taking calcium citrate, which does not require stomach acid for absorption, you can take it away from the meal time to avoid the interference. The Institute of Medicine has set the upper tolerable intake level of calcium at 3,000 mg a day for children aged 9 to 18, 2,500 mg for children aged 1 to 8 and adults before age 50, and 2,000 mg for adults after age 50. Older women are more likely to exceed this upper intake level.
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