How Do You Know If You Need Calcium Supplements?

Are calcium supplements important?  At what age should we start on calcium supplements?  How much supplements are needed?  Can we get enough calcium through foods?  

Calcium is an important mineral that is necessary for the proper functioning of the body. Calcium is an essential nutrient that is important for maintaining strong bones and teeth, as well as proper muscle function and nerve function.

Recommended calcium intake

The recommended daily intake of calcium for adults is 1000 mg per day for men and women up to age 50, and 1200 mg for women over 50 and men over 70.

However, the actual amount of calcium that an individual needs can vary depending on their age, sex, and level of physical activity. It is also important to consider other factors that may affect calcium needs, such as pregnancy and lactation, certain medications, and certain medical conditions.

If you are concerned about your calcium intake or think you may be at risk for deficiency, it is important to speak with a healthcare professional for further evaluation and guidance. They can help determine whether you need to make any changes to your diet or consider taking a calcium supplement.

Who needs calcium supplements?

Calcium is important for people of all ages, but it is especially important for children and adolescents as they are growing and developing. It is also important for women who are pregnant or breastfeeding, as the developing fetus and newborn infant require a sufficient supply of calcium. Calcium is also important for aged people to maintain strong bones and teeth, and to support proper muscle function.

Some people may be at higher risk of calcium deficiency, including:

• People with lactose intolerance or other digestive disorders that affect the absorption of calcium
• People on vegetarian or vegan diets, as they may not get enough calcium from their diet
• People with certain medical conditions, such as kidney disease or osteoporosis, which can affect calcium metabolism
• Older adults, as calcium absorption tends to decrease with age

Also note:

1. Calcium supplements are important for those who are calcium deficient or due to certain medical situations. But, not everyone needs calcium supplements.
2. The quantity of supplementation will depend on the requirement.  For those who do not require supplementation, intake of calcium supplements is a waste, because the body will not absorb it.  In fact, in excess, it can be harmful rather than beneficial!

Can we get enough calcium from foods?

Yes, we can get enough calcium through foods. Book a session with an expert dietitian on The Wellness Corner to guide you.

Most people can get the calcium they need through their diet by consuming foods that are high in calcium, such as dairy products, leafy green vegetables, and fortified foods.

Also, don't forget your daily dose of vitamin D through exposure to sunlight. Vitamin D helps the body to absorb calcium much better.