Calcium Supplements: How Much Do I Need?

Calcium Supplements: How Much Do I Need?

Calcium is a mineral that the body needs for numerous functions, including building and maintaining bones and teeth, blood clotting, the transmission of nerve impulses, and the regulation of the heart’s rhythm. About 99% of the body’s calcium is stored in the bones and teeth. The remaining 1% is found in the blood, muscle, and other tissues.

The body gets the calcium it needs in two ways. One is by eating foods or supplements that contain calcium, and the other is by drawing from calcium stores in the body, primarily the bones. Good food sources include dairy products, which have the highest concentration per serving of highly absorbable calcium, and salmon, dark leafy greens, beans, and soy foods, which have varying amounts of absorbable calcium. Calcium supplements often contain vitamin D; taking calcium paired with vitamin D seems to be more beneficial for bone health than taking calcium alone. Hence, we recommend the calcium effervescent tablets Fortify with added Vitamin d3 and Magnesium.
Calcium Supplements: How Much Do I Need?
If one does not eat enough calcium-containing foods, the body will eradicate calcium from bones. In an ideal state, the calcium that is “borrowed” from the bones will be replaced at a later point. But this doesn’t happen necessarily always. Most importantly, this payback can’t be done by simply by eating more calcium.

Growing Healthy Bones

Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone if calcium is needed.

In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age 30. After that, destruction typically exceeds production.

How much do I need?

How much calcium per day is advised? Like many women, you could have memorized the minimum daily calcium requirement—1,000 milligrams (mg) a day for women ages 50 and younger and 1,200 mg for women over 50—and followed it diligently in an effort to maintain your bones. You'll probably be shocked to learn that many health authorities don't agree with that recommendation. It is often said that often we need only 500mg of Calcium which can be easily satisfied with calcium effervescent tablets. However, the recommended amount for males is 1200 to 1300 mg.

So basically, the aforementioned are the upsides of using calcium supplements and the general recommendation for using them. Click here to begin your journey into active nutrition.


-Expert and Writer