Your bones and teeth depend on calcium for growth and strength, and it is important for the function of your heart, nerves and muscles as well. You can get the calcium you need through food sources and supplements, but some of these can cause stomach irritation, such as bloating. High doses of this mineral can upset your stomach as well. Talk to a doctor about your calcium intake and any bloating you experience.
Definition and Causes of Bloating
Bloating occurs when your body does not properly expel gas through belching or flatulence. It is often combined with stomach pain, which can be relieved if you have a bowel movement or pass gas. You can become bloated for many reasons, including eating fatty foods, stress, anxiety, smoking, a malabsoprtion condition or a gastrointestinal infection. Certain foods produce more gas than others, and consuming these can lead to bloating as well.
Sources of Calcium and Bloating
You can get all of the calcium you need through foods, but some of these items are common causes of bloating, such as beans, broccoli and cabbage. If you eat these and typically develop gas afterward, limit them and get your calcium from other sources, such as cheeses, tofu, almonds, kelp, oysters or blackstrap molasses. You may also need to talk to your doctor about taking a supplement if you are unable to meet your calcium needs through diet alone. Adults need 1,000 mg of calcium a day.
High Doses of Calcium
While calcium is an essential mineral, taking too much of it can have negative repercussions on your stomach and digestive tract, as well as other areas of your body. Common side effects of excess calcium include constipation and other types of stomach upset. If you consume high doses -- more than 2,500 mg a day -- you may experience nausea, vomiting and a loss of appetite, as well as kidney toxicity, increased urination, confusion and an irregular heartbeat. Talk to your doctor before you increase your calcium intake, and seek medical attention if you experience these or other symptoms associated with too much calcium.
Additional Considerations
While some bloating is common from time to time, see a doctor if yours is chronic, does not get better when you change your diet or is combined with symptoms like diarrhea, constipation, bloody stools, unintentional weight loss, fever or chest pain. Also be aware that a calcium deficiency can result in several negative side effects, including the development of osteoporosis. Speak with your doctor if dietary restrictions prevent you from getting the calcium you need through your food.
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