Benefits Of Calcium Supplements

The promotion of low fat diets has resulted in many people excluding dairy products such as cheese from their diet.

This has contributed towards an ever increasing calcium deficiency amongst the general population.

What Does Calcium Do?

Calcium is needed for healthy teeth and bones, and if you don’t get enough calcium from your diet you may increase your risk of developing osteoporosis later in life.

Calcium also helps to prevent muscle cramps, and is important for heart health, blood clotting and blood pressure.

How Much Calcium Do You Need?

The RDA for calcium is 700-1000mg.

Where Do You Get Calcium?

Dairy products such as cheese are the best source of calcium. Although milk contain calcium, recent studies show that it is poorly absorbed by the body.

Other food sources include green vegetables such as broccoli, fish, seeds and nuts.

What Causes A Calcium Deficiency?

Severe calcium deficiency is relatively rare in developed countries, especially in areas which have hard (mineralised) water.

However there are some foods such as spinach and beet greens which if eaten on a regular basis can deplete the body of calcium. This is because they contain oxalic acid which prevents the absorption of calcium.

Wholegrain cereals, beans and pulses contain phytic acid, which can also interfere with calcium absorption.

The worst foods are carbonated drinks such as cola which contain phosphoric acid. This will vastly increase the amount of calcium excreted from the body.

Who Needs Calcium Supplements?

Vegetarians and vegans would most likely benefit from taking calcium supplements, as would elderly people to improve the strength of their bones.

Pregnant women and young children may also benefit from supplementing with extra calcium to ensure that they develop strong and healthy bones.

Note : If you are taking calcium supplements it is a good idea to also take magnesium and vitamin D to help your body absorb the calcium.

Signs Of Calcium Deficiency

• Fractures
• Cramp
• Muscular Aches
• Uncontrolled Leg Twitching

Best Food Sources For Calcium

• Cheese
• Tofu
• Broccoli
• Sardines
• Seaweed
• Yoghurt
• Figs
• Sesame Seeds
• Almonds