Calcium Supplements.
My grandmother had osteoporosis and my mom has osteoporosis. So, calcium is important in my life. Here is some basic information about calcium to get you started on deciding if you are getting enough in your life and if you need to be taking a supplement.
Daily Recommended Intake of Calcium:
Ages 1-3 = 500mgs
Ages 4-8 = 800mgs
Ages 9-18 = 1300mgs
Ages 19-50 = 1000mgs
Ages 51+ = 1200mgs
Pregnant = 1300-2000mgs
Calcium Content in Foods:
To reach your recommended intake of calcium, try to increase your consumption of calcium rich foods. Some food ideas include:
- 500mgs - 1 Packet of Instant Breakfast (like Carnation Vanilla - my favorite)
- 300mgs - 8 ounces of Milk
- 200mgs - 1/2 cup Frozen Yogurt
- 150mgs - 1/2 cup Pudding
- 70mgs - 1 cup cooked Broccoli
- 200mgs - 1 serving packet of Cream of Wheat (mgs doubled when prepared with milk)
- 60mgs - 1/2 cup Hummus
- 50mgs - 1 medium Orange
Calcium is a nutrient that is essential for strong bones and for supporting your body's critical functions such as controlling your blood pressure and maintaining your heart beat. Ninety-nine percent of your body's calcium is stored in your bones and teeth. This calcium makes up your bone bank. Throughout your lifetime, calcium is "deposited" in and "withdrawn" from your bone bank depending on your needs. When your dietary calcium intake is too low, your body will "withdraw" the calcium it needs from your bones. Over time, if more calcium is taken out of your bones than is put in, the result may be thin, weak bones that may break more easily.
How much Calcium to take at a time?
Calcium is absorbed most efficiently at 500mg at a time. If you take 1000 mgs of calcium a day, split it into two or more doses over the course of the day.
Testing your Calcium Supplement for absorption.
Calcium must dissolve in your stomach before it can be absorbed in your intestines and then used by your body. A USP symbol on the label of a calcium supplement means that is it will dissolve in your stomach. If your supplement does not have a USP symbol, you can easily test it to find out if it will dissolve. Simply put the supplement into a glass of clear vinegar. This creates an acidic environment much like that of your stomach. Stir the solution occasionally. If the calcium supplement disintegrates within 30 minutes, it should dissolve in your stomach, too. If the supplement does not completely dissolve, choose an alternative calcium supplement. Be sure to discard the calcium/vinegar solution after the test.
Medications and Calcium Supplements
It's also important to consider other medications. Because calcium supplements can impair the absorption of some medications — including certain antibiotics and blood pressure drugs — you may need to take your calcium supplements separately. Ask your doctor or pharmacist about possible interactions between calcium supplements and other medications you're taking.
Calcium Supplements for AdultsCalcium Carbonate and Calcium Citrate supplements have been studied extensively and studies have shown that these two types of supplements are absorbed equally. The important thing to remember is what type of supplement will you take each day. Also, sometimes there is a huge price difference is supplements. I would test your calcium supplement for absorption. If yours fails the test, I would return it until you find one that succeeds in the absorption test.
Calcium Supplements for Kids
The Calcium Supplements I give the kids is Nature's Plus, Animal Parade, Chewable Calcium, Vanilla Sundae Flavor. My kids do not drink cow's milk. My son has a mild allergy to cow's milk that causes him to break out in eczema behind his ears.
SOURCES: http://www.mayoclinic.com/, http://www.health.state.ny.us/.
