Life Extension Vitamin D3 5000 IU Softgels, 100 Count

Lack of Calcium - Symptoms, Cause, Sources and Tips

Calcium is an essential mineral for the proper functioning of the body. It has several essential functions within the human body, including stabilizing blood pressure and acting in the structural formation of bones and teeth.

The bones have the most calcium, having a total concentration of 95% of the mineral.

Lack of calcium is considered a disease also known as hypocalcemia, which includes fragile bones, ocular lesions and abnormal heart beat. This disease appears when the human body does not have enough calcium, and because of this, there is a great increase in risk of the development of diseases such as osteoporosis.



Life Extension Vitamin D3 5000 IU Softgels, 100 Count

The human body does not produce calcium, which has to be ingested through a balanced diet. It is possible to consume the recommended amount per day through food, but depending on the severity of the case, the best way is to intake calcium supplements.

Remember that self-medication can be dangerous, since taking a large amount of calcium supplements can be fatal. So, it is best to have a medical appointment to see which is the best option for your case.

Symptoms of lack of calcium

In the early stage, calcium deficiency may have no symptoms or only mild symptoms, such as cramps and muscle pains (especially in the thighs, arms and armpits when they are moved).

But most of the time, the discovery is made when a disease due to lack of calcium is discovered and is already more advanced.

In more advanced cases, the symptoms of lack of calcium include:

•  Memory loss;
• Muscle spasms;
• Numbness and tingling in the hands, feet and face;
• Depression;
• Hallucinations.

If you have any symptoms or cases in the family of calcium-related illnesses, seek medical advice before you even experience any type of symptoms. He will consult the history of the hypocalcemia problem in your family. Based on this, you will ask for a blood test to check the level of calcium in your blood. If it is low, it will prescribe drugs and mineral-rich ideal food .

Other health problems are caused by calcium deficiency and are often not easily detected, such as sleep problems. Animal studies have shown that insomnia prevents the formation of new bones. This happens because calcium levels increase and decrease while we sleep, and their elevation happens during a deep sleep.

In addition, normal sleep cycles were found to be restored when the rate of calcium in the body was increased to normal. In many cases, when consulting with a doctor to find out the cause of insomnia, often only one remedy will be prescribed to help you sleep, without actually finding out what causes it.

The difficulty in losing weight may also be associated with a lack of calcium. According to some research, calcium stored in fat cells helps in the storage and processing of body fat, meaning fat cells with more calcium burn more calories, resulting in greater weight loss.

Cause of calcium deficiency

The natural cause of lack of calcium is aging. Most of the body's calcium is stored in the bones and as it gets older, they start to get thinner or less dense, further increasing the daily requirement of calcium. However, there are several other causes that lead to mineral deficiency.

Lack of calcium can still be intensified for women, because by the time menopause arrives, there is a decline in the estrogen hormone that causes the bones to thin up quickly, requiring them to properly take a daily dose of calcium during middle age. According to the National Institutes of Health, during menopause, women should consume about 1,500mg of calcium every day to further reduce the chance of developing osteoporosis .

Genetics may also be a factor to be taken into account. If your parents or grandparents have had osteoporosis, the chances of you acquiring the disease are even greater. So, as said earlier, even if you do not have symptoms but have cases in the family, seek medical advice.

Cases of babies born to diabetic mothers and those who had low levels of oxygen during pregnancy are at increased risk of developing natal hypocalcemia. In the case of children and adolescents is more difficult, because it is a phase where the body "remodels" the bones, ie rebuilds new bones, so that in this phase is very important the intake of foods rich in calcium.

In some cases, the lack of calcium can be due to malnutrition or malabsorption of nutrients, ie when the body can not absorb the vitamins and minerals that the person obtains from the food.

Another cause may be hypoparathyroidism, which happens when the hormone PTH, which is produced by the parathyroid glands, does not work properly. This hormone controls the levels of calcium and phosphorus in the body, and people with this disease do not produce it correctly, resulting in a drop in calcium levels in the blood, causing various symptoms.

Calcium deficiency and osteoporosis

Calcium deficiency, leading to hypocalcemia, can generate fragile bones, ocular lesions and irregular heartbeats. If left untreated, the disease can lead to death.

If the calcium deficiency is at an early stage, in the long run it may be at risk of developing osteoporosis. Osteoporosis is a disease that causes the bones to become brittle due to bone loss. The person with this disease has a great chance of fracture even with small impacts.

In addition, osteoporosis can also lead to fractures of the spine and inability to walk.

How to Reset Calcium

In most cases, a lack of calcium is easy to treat. Generally, foods with more calcium are added to your diet, and in some cases your doctor prescribes a mineral supplement with the right amount for the patient.

In rare cases, the intake of calcium-rich foods and calcium supplements are not enough to treat the deficiency. In this case, the doctor will choose to regulate calcium levels with injections of the mineral.

Tips

To prevent diseases from the lack of calcium is recommended to eat foods rich in calcium and vitamin D daily. Vitamin D is important because it increases the rate of calcium when absorbed in the blood and also helps in the absorption of calcium and other minerals and nutrients. Examples of foods rich in vitamin D are: eggs, oysters, orange juice, canned tuna, mushrooms, sardines, salmon, liver steak, milk, among others.

The amount of intake needed for calcium and vitamin D depends on sex and age, so it is advisable to seek a doctor.

It is noteworthy that foods rich in calcium and vitamin D, such as dairy products, can have high rates of saturated fat and trans fat, so when buying one of these options, choose the fat-free or low-fat version so there is no increase in risk of developing other heart disease and high cholesterol.

A healthier tip is to add sardines and spinach to your diet. Other foods that contain the mineral are, cheese, yogurt, veggies, some cereals, and fish. It is worth remembering that milk and dairy products are easily absorbed by the body, making them the main suppliers of calcium.

Nature Made Vitamin D3 25 mcg (1000 IU) Softgels 300 Ct Mega Size (Packaging may vary)

Lack of calcium: symptoms and how to increase absorption of calcium

Symptoms of lack of calcium in organism, also known as hypocalcaemia, arose mainly at long term, when deficiency is prolonged temporarily, causing problems such as fraxness, osteoporosis, osteoporosis, sensitization and heart palpitations. You know more about what hypocalcemia is and what this condition can cause.

Calcium is a fundamental mineral for pumping or working of the organism, mainly for the operation of the nervous system and its raw material, and it is present in various foods such as yogurt, milk, cheese, spinach, tofu and broccolis, which must be to maintain the adequate quantity of calcium, not an organism.



Nature Made Vitamin D3 25 mcg (1000 IU) Softgels 300 Ct Mega Size (Packaging may vary)

Symptoms of lack of calcium

Symptoms related to the deficiency of this nutrient in the body are:

•      Memory loss;
•      Muscle spasms;
•      Cramps;
•      Formulation in the hands, feet and not face;
•      Depression;
•      Hallucinations;
•      Fracking two bones;
•      Irritability, nervousness and anxiety;
•      Increase in arterial pressure;
•      Cavities and frequent problems tell us.

Diagnosis or lack of non-corporeous calcium through a conventional blood test, not in short, to know if bones are weak, and it is necessary to perform a test called bone densitometry. See how osseous densitometry is made.

In cases of proven deficiency, or doctor usually recommends or increase consumption of foods rich in calcium using a supplement of these capsules nutrient.

How to increase absorption of calcium

To increase the absorption of calcium, not the intestine, to use the organism, to increase or consume nutrient-rich foods, or to increase or consume vitamin D, which is present in foods such as fish, milk and egg, to increase the time of exposure to sun, because in the skin that occurs to the production of vitamin D. See how taking sun of effective form to produce vitamin D.

In addition, the frequent practice of physical activity increases absorption and fixation of calcium, and also important care is taken with some medications that can reduce calcium absorption, such as those that contain cholestyramine, neomycin, diphenylinitoxide and tetracycline.

Dr. Z's - Vitamin D3 with Vitamin K2 - High Potency 5000IU - Bone and Immune System Health - 120 Count

Osteoporosis : you really need much more than calcium

Twenty-five thousand. It is the number of fractures caused by osteoporosis in Spain every year. A silent disease that is estimated to affect one in four women over 50. Women who, in many cases, religiously take a calcium or vitamin D supplement with the confidence of doing what is best for their bones. But is this really the best preventive strategy? A study published in the Journal of the American Medical Association (JAMA) questions it.



Dr. Z's - Vitamin D3 with Vitamin K2 - High Potency 5000IU - Bone and Immune System Health - 120 Count

This meta-analysis of 33 different trials , in which 50,000 people over 50 years old participated, has not been able to prove that these supplements serve to reduce the risk of suffering these fractures. A not so unexpected result (in 2015 a review of studies published by the 'British Journal' already pointed to the same), but that undoubtedly breaks the molds and removes the waters. So much so that the American Society of Bone Metabolic Pathology has published a document to qualify its results. First, they warn that in the meta-analysis published in JAMA only the use of calcium and vitamin D supplements in healthy people has been taken into account. Among the ranks of the 50,000 participants there were no patients with osteoporosis or people at risk of suffering from it and that makes a big difference.

"It's a good study, it's very well done, but its recommendation speaks to the general population. People who are sick can not say 'do not take calcium supplements because they do not do anything', simply because it's not like that. You have to be careful with the messages, "says Dr. Núria Guañabens Gay , senior consultant at the Rheumatology Service of Hospital Clinic de Barcelona and spokesperson for the Spanish Society of Rheumatology.

The sources of calcium go far beyond dairy products: legumes, cruciferous, nuts, sardines ...

The supplements are good for something, but in very specific cases . For example, they have shown efficacy in the prevention of fractures in the elderly population, who live in residences and suffer from a deficit of calcium intake or low levels of vitamin D. "There are also people who, when they come to the consultation and assess how much calcium they ingest, it is a very small percentage, and since we know that it is very difficult for them to change their eating habits, we resort to a supplement. And another unavoidable case are those people who are under treatment for osteoporosis. Calcium supplements are often given to these patients because the studies that were done to test their medication contemplate it; that is to say, the manufacturer already indicates that the medicine must be associated with the intake of 500 or 1,000 mg of calcium to function ", points out Dr. Núria Guañabens.

And what should the rest of the population do? Well the rest of us should stop looking for the fast track of the pills and start to become aware of what is good and what is not, and thus avoid being candidates for one of those 25,000 annual fractures. And to achieve this we must not expand our sights beyond calcium. "We tend to focus on that, but good bone health is something more than dairy in daily," says dietitian-nutritionist Lucia Martinez and blogger in 'Body Mind'. We forget that it is equally important that the vitamin D status is good, that you have to do physical exercise, that the intake of vitamin K and magnesium has to be adequate ... All these factors are equally important, we should not be alone looking at the specific calcium intake. " We review with both experts what you do and what you should not do to keep your bones healthy.

What your bones do need

    Take calcium

Calcium is the main mineral component of our bones and if there is no risk diagnosed, it must be achieved through the diet . And here the manufacturers of dairy products have done a great job, because it is impossible for us to think about this mineral and not associate it with its products in all its forms, textures and flavors. But how much should we eat daily to provide our bones that they need? "The needs are very variable. For an adult, they are recommended from 700 mg / day in the United Kingdom to 1,000-1,200 in the United States. That is, there is up to 30% difference between the two and that does not make sense ", describes Lucía Martínez . This oscillation of figures is due to multiple factors. One of them is, of course, cultural (you do not eat the same in one country as in another). Another thing that we must not lose sight of is that taking calcium and that it is available to our body is not the same. Another one, that when we eat little calcium, the one we eat needs enough vitamin D to reach a good port ... and the vitamin D deficit is chronic in our society. Another is that each stage of life seems to have its own needs for this mineral ... And so it could continue to infinity.



In principle, a healthy adult (and Spanish) should ingest 1,000 mg / day of calcium, which is only able to absorb 300 mg. Do we get to that number? Well, the reality is that the data does not agree on this either. According to the National Survey of Dietary Intake in Spain (ENIDE) , the calcium intake of the Spanish population is 900 mg / day in adults. But the scientific study ANIBES proved that most of us take about 798 mg / day (862 mg / day the most applied). What can we do to increase our intake and reach those figures, for many unreachable? Take a good pantry is the solution. And expand our sights. While dairy products are the favorites of Spaniards when it comes to having strong bones, many must learn that not only does this mineral hide in them. Vegetable milks such as soy, if they are enriched, have the same absorbable calcium fraction as cow's milk and with the same amount of product (100 g). Among the legumes, the white beans provide 17 mg of calcium ready to be used in only 100 g. Cruciferae such as broccoli (25.8 mg) and cauliflower (18.7 mg) can also be a good source of calcium. And the list increases if we include vegetables such as cabbages, nuts such as almonds , seeds such as sesame seeds, and even products such as sardine and anchovy cans . So, in summary, yes, our bones need us to eat calcium and that we do not like milk is not an excuse for not giving it to them.

    Include magnesium in your diet

Maybe you do not know, but in your bones there is not only calcium, there is also magnesium. A balanced diet should provide 300 mg of this mineral daily , of which the body barely absorbs 30%. There are several factors that can modify this absorption, such as drinking alcohol, suffering from liver disease, eating foods that contain a lot of water or eating a diet rich in proteins.

Spain is a country with lots of light, but vitamin D deficiency (which is synthesized by exposing the skin to the sun) is a fact

According to the ANIBES study, the Spanish population makes an intake daily below the required: 222 mg / day. Is it imperative to reach those 300 mg to keep our bones intact? At the moment, the studies are not very clear about it. "Just as calcium is a lot of work, the problem is that with other minerals such as magnesium there are many less and contradictory results. It is not at all clear, for example, that taking magnesium supplements reduces the risk of fractures . There is even a study, conducted with women, in which we can see that, indeed, those with lower magnesium intake had less bone, but, paradoxically, that did not mean an increase in the number of fractures, "explains Dr. Guañabens. What the studies do seem to point out is that the nutritional deficits are not good and that, given the scant results obtained with the supplements, we have to take advantage of what we find in the supermarket. According to the University of Harvard (USA) the bulgur is the cereal that more magnesium contains, followed by the barley. The ranking of the magnesium champions is completed with cooked spinach , pumpkin seeds, cornmeal, beans, green beet, halibut, toasted almonds and brown rice.

    Check your vitamin D

We may be a country of sun and sand, but our deficit of vitamin D (which is synthesized by exposing the skin to the sun) is a fact. The intake of vitamin D in the ANIBES population is well below the national and European recommendations and that improved the results of the ANIBE study. "We need to sunbathe 10 minutes a day, make analytical to check the levels of vitamin D in case we need a supplement and eat a healthy diet, including foods that provide it," warns Lucia. The group of fish and shellfish was the main source of vitamin D, followed by eggs, milk and dairy products, and cereals and derivatives. With these four food groups already add more than 85% of the reported daily intake of this vitamin.



    Discover vitamin K

More studied than magnesium there are two types that are the most interesting for bone health, vitamin K 1 and vitamin K2. Vitamin K, in principle, participates in coagulation and its deficit has been associated with cardiovascular risk. Why is bone also involved? Well, because in our skeleton there is a protein ( osteocalcin ) that needs vitamin K to be coupled as it is due to bone tissue. When a disease (for example, liver) causes a deficit of vitamin K, this protein does not fit well inside the bone and that has been proven to increase the risk of fracture of the femur . Should one then recommend taking a vitamin K supplement? Well, what is recommended is an adequate intake of vegetables, cauliflower, kiwis , avocados ... "There is not enough information to recommend vitamin K supplements to prevent fractures in osteoporosis," concludes Dr. Guañadens.

    Exercise daily

The bone, to be healthy, you need to do load exercises (yes, walking serves) and all those strength exercises that are done with machines and serve for the strengthening of extenders. "The exercise is great for the bone and in older people, which you can not ask for according to what things, well more, because simply walking every day retains more muscle mass. Other exercises such as tai chi have shown that not only do they strengthen the muscles of the back, but they help to exercise balance, which means that they fall less, "explains Dr. Guañadens.



What your bones do not need

    That you drink alcohol

Consuming three units of alcohol per day is a risk factor for developing fractures. And how much is an alcohol unit? One unit of alcohol equals 200 ml of beer , 100 ml of wine or 25 ml of a liquor. If you regularly consume three beers a day, three glasses of wine or three shots ... in the long run you can have bone problems.

Smoking influences the predisposition to suffer osteoporosis and to suffer fractures because of it

"This is what is said to the general population, apart from those who make excessive use of alcohol, they have seen more fractures for two reasons: the first is because they fall more and the second, because they suffer more osteoporosis because this consumption significantly alters the entire hormonal system and the cells that synthesize the bone tissue have less activity because alcohol affects them directly.The good thing is that if they stop drinking, they improve the bone, "explains Dr. Guañabens .

    That you abuse salt

"In general, we consume more salt than recommended, not so much for which we add ourselves, but for the one we consume when consuming ultra-processed products that are usually quite rich in salt. Hence, to have good bone health, a healthy balanced diet is recommended. It is understood that this type of diet consumes less of these products and thus reduces salt consumption while increasing the intake of nutrients, "explains Lucia Martinez. The problem with salt and bone is that if there is too much salt in the body, it 'drags' the calcium into the urine . "Therefore, if a person excretes a lot of calcium in the urine or suffers from kidney colic due to this problem, the first measure that is asked is that they take little salt. If you give a lot of salt, there may be an increase in calciuria and this may contribute to you having a loss of this mineral, "explains Dr. del Clinic.


    That you smoke
There are multiple studies that suggest that smoking influences our predisposition to suffer from osteoporosis and to suffer fractures due to this disease. Tobacco and its components attack the bones from many fronts. For example, they interfere with the hormones that the bone needs to remain strong. At the same time, smokers not only have more ballots to suffer a fracture (specifically double), but when it occurs, they heal worse. They recover worse from the fractures they suffer.

CHILD LIFE ESSENTIALS VITAMIN D3, 1 FZ - Pack of 3

Calcium to stop osteoporosis

To mitigate the loss of bone density in elderly people, it is usual to recommend an increase in the consumption of dairy products and calcium supplements, since the efficiency of absorption of this mineral decreases as age increases. Is it a good solution?

Without a doubt, the contribution of calcium in the diet always helps when there is a problem of osteoporosis. What happens is that the food supplements or fortified dairy products (usually based on calcium salts) does not work for everyone.



CHILD LIFE ESSENTIALS VITAMIN D3, 1 FZ - Pack of 3

Keep in mind that 99% of the calcium that enters the body is deposited in the bones and teeth, but the rest dissolves in the blood and tends to deposit in body tissues and arteries, which hardens them.

Therefore, what is important to include in the diet are the ideal nutrients to regenerate the bone without altering or harming the organism. Therefore, look for foods that contain calcium and other adjuvants (magnesium, phosphorus, vitamin D) and that are easy to digest and absorb.

A very good option is to increase the intake of plant-based foods rich in calcium: sesame , almonds , poppy seeds and small amounts of seaweed (hiziki, wakame or cochayuyo).

Essential sources of calcium

•     Cruciferous: the vegetables of this family ( broccoli and all varieties of cabbage) are not only rich in calcium, but also contain vitamin K, which regulates osteocalcin, the protein responsible for regenerating the bone and give it strength.
•     Soy in all its varieties: it provides an interesting calcium content, and is a little higher in the case of tofu.
•     Chickpeas and small blue fish : they are two excellent sources and can become magnificent allies against bone degeneration.

Carlson Labs Solar D Gems Natural Vitamin D3, 2000 IU, 120 Softgels

Calcium, what is it, functions and food sources

Calcium (Ca) is a macromineral that plays an important structural role in our body by being an integral part of bones and teeth. However, for the fixation of calcium in the bone system, the presence of Vitamin D is necessary.

Calcium is the most abundant mineral in our body and has relatively high consumption recommendations, since it is essential for the formation of the skeleton of the body, being very important that its basic needs are covered during childhood and adolescence . In addition, during pregnancy and lactation the calcium needs increase significantly.



Carlson Labs Solar D Gems Natural Vitamin D3, 2000 IU, 120 Softgels

In old age it is also very important to have adequate levels of calcium in the body, in order to replace the losses that occur in this mineral, such as osteoporosis .

Of the total calcium content in foods, only between 20% -40% of the total is absorbed. Its absorption improves with the presence of vitamin D, lactose, fat, proteins, vitamin C and acid medium. Hence, the foods with the best bioavailability of calcium are milk and dairy products .

Calcium functions

Calcium has various functions in our body:

•     It is part of the teeth and bones and helps to keep them healthy.
•     It is necessary for the blood to clot.
•     Participates in the transmission of the nervous impulse.
•     It has an important role in muscle contraction.
•     Stimulation of hormonal secretion.
•     It contributes to the activation of enzymes that serve as mediators in different chemical reactions.
•     It collaborates in the permeability of cell membranes so that they can effect the exchange of substances with the medium (oxygen and nutrients).
•     Participates in the absorption of vitamin B12.

Food sources of calcium

The main food sources from which to obtain calcium through diet are:

•     The main source of calcium is milk, yogurt , cheese and other dairy products.
•     Between the cheeses they emphasize the gruyere, emmental, the manchego, the one of Burgos or the roquefort.
•     Fish from which you can eat the spines (sardines, anchovies, salmon ...), seafood (prawns, crayfish, prawns).
•     Green leafy vegetables (cabbages).
•     Seeds of sunflower.
•     Legumes (legumes, soybeans, chickpeas, green beans, beans).
•     Peanuts, almonds, hazelnuts, pistachios and in smaller proportion dry figs, nuts, dates or raisins.
•     Water for consumption.

  Calcium deficiency

The lack of calcium necessary for the proper functioning of our body can cause:

•     Osteoporosis: decreased bone mass and increased fragility of bones.
•     Rickets: low mineralization and bone deformity.
•     Tetany: alteration in muscle contraction.

  Calcium toxicity

• Increased calcium in blood and urine.
• Deposits of extra-bone calcium.

Daily calcium recommendations:

• 800-1200 mg / day in adults

Vitamin D3 Liquid Drops, Vegan Friendly

The Calcium

Did you know that calcium is a very important nutrient in the diet of athletes ? In addition to being an essential component for growth and bone formation, calcium helps maintain the strength and density of the entire bone structure and prevents fractures.

Discover below the importance of calcium in the diet of athletes ,   its main properties and benefits, the recommended daily dose and in which foods you can find it. Always remember to ask any questions you have about the consumption of calcium to your doctor or nutritionist.



Vitamin D3 Liquid Drops, Vegan Friendly

Properties of calcium

Calcium is the most abundant mineral in the human body. It has a great variety of properties, being valued for the nutritional effect it exerts on the bones, preventing osteoporosis . The important functions that it fulfills require that you have large amounts within the body. Calcium is equivalent to 2 percent of our body weight and, almost entirely, is concentrated in the bones and teeth , with the rest distributed in the bloodstream and muscle cells.

It should be considered that both its excess and its deficiency are harmful to health , because it directly influences the blood coagulation and the correct permeability of the membranes. Calcium has a close relationship with phosphorus, in terms of its assimilation . The lack of any of them in the body , can harm the absorption of the other.

Benefits of calcium

Calcium is a mineral with an immense variety of nutritional and therapeutic benefits . Among them, we have to provide stiffness and strength to the bones, teeth and gums. At a preventive level, it works by decreasing the risk of suffering from cardiovascular diseases, reducing the volume of cholesterol in the blood. For athletes , it is usually very effective avoiding cramps in the body muscles, as well as the chances of suffering injuries or fractures.

It also maintains the permeability of cell membranes and prevents osteoporosis. In the case of pregnant women, they will need additional amounts of calcium to reduce gestational hypertension or increase in blood pressure. Other important benefits are the stimulation of heart rate and the transmission of nerve impulses.

Calcium for athletes

As with the rest of vitamins and minerals, calcium is important for all those who do physical activities constantly. However, in the case of women athletes, the need is usually greater. This is because many of them decide to stop taking dairy products, due to digestion problems or not to gain weight. If you do not want to drink natural milk , it is possible to compensate calcium with soy milk or almonds, otherwise you must resort to nutritional calcium supplements , especially in the harder seasons of training.

The sweating produced by physical exercise leads to losing large amounts of calcium per hour. The average amount to cover these decompensation in women, is 400 milligrams of nutritional supplements, twice a day. The lack of calcium in women athletes can expose it to injuries , fractures and a future osteoporosis .

How much calcium do I need?

The consumption of calcium is essential for the development and preservation of bones, in addition to fulfilling other important functions. The recommended daily amount of calcium, either through food or nutritional supplements, will go according to our age or specific stages, such as pregnancy . In fact, pregnant women are also recommended 1000 milligrams daily, while babies from 0 to 6 months , will need 210 milligrams daily . From 6 months to 1 year of age, the dose rises to 270 milligrams.

In children up to 8 years of age, the administration of calcium of 500 milligrams may increase up to 800 . From 10 years to 18, the ideal dose is 1300 milligrams daily . Adults can lower the amount up to 1000 milligrams. In the case of elderly people, additional amounts of calcium are usually needed, which will be contingent upon a doctor's evaluation.

Calcium indications

Before taking any nutritional supplement , such as calcium, you must take into account certain contraindications or effects, which can prevent us from having bad moments. Calcium nutritional supplements are not usually well assimilated by people suffering from chronic kidney diseases, such as stones . In some cases, the measures are marked in values ​​that are foreign to us, which occurs if the product is imported . If the situation occurs, consult a nutritionist , in order not to administer inappropriate doses.

For calcium to be absorbed in its entirety, supplementation with vitamin D should be complemented. High levels (more than 1000 milligrams daily) may cause constipation, bloating, and gas . Also, special care should be taken if you have ulcers, requiring in such a case a professional opinion, prior to the start of any treatment.

Calcium in foods

What foods contain calcium?

What are the foods that contain calcium ?, You will ask. Our body requires generous amounts of calcium, which can be found in different foods, as rich as they are nutritious. Calcium is present in whole skim milk and fat-free milk powder. Also, we place it in yogurt only without fat or low in fat.

In the different varieties of cheese , such as American, cheddar , mozarella , parmesan or ricotta , we find high amounts of calcium , as in desserts such as vanilla ice cream. With regard to animals , it is undoubtedly fish that contains the highest concentrations of calcium. Although in smaller quantity, this mineral is also found in molluscs and shrimps. The most remarkable vegetables in this aspect are the spinach, the kale, the onion, the cress, the chard and the broccoli . We find pulses in white beans, chickpeas and lentils.

Vitamin D3-5000 180 Capsules

What is calcium and what effects does it have on our body

What is calcium?
99% of the calcium in our body is found in the bones and the remaining 1% distributed in various tissues.

Calcium is a mineral that is part of our body and plays an essential role in the formation of bones and teeth. In fact, 99% of the calcium in our body is found in them. The remaining 1% is in the blood, extracellular fluid and adipose tissue. To obtain this last percentage, the organism uses two mechanisms: the intestinal absorption of calcium through the diet (favored by vitamin D), and the mobilization of calcium from the bones.



Vitamin D3-5000 180 Capsules

What happens if we do not assimilate it?

If calcium is not assimilated with the diet, a series of hormonal mechanisms are activated that extract calcium from the bones to ensure this 1%. This is why if calcium is not restored with new intakes of this material, the bones weaken resulting in osteoporosis.

How do we increase our calcium levels?

On the other hand, we must take into account that only about 30% of the calcium we ingest is absorbed (the rest is eliminated through faeces, urine and sweat). To facilitate its absorption, we must count on the presence of lactose, gastric acidity and vitamin D. It is difficult to absorb oxalates, phytates and excess phosphates.

In the opinion of experts, we must increase the intake of calcium by consuming the products that contain them, by taking foods enriched in calcium (such as milk or yogurt), or by taking supplements.

It is necessary to guarantee sufficient consumption to reach the recommended levels of calcium. Therefore, a daily intake of around 1,200 mg per day is recommended, depending on age, sex and circumstances, together with a daily administration of vitamin D of between 400 and 800 IU.

Factors that regulate calcium.

PTH . It is important to maintain the level of calcium in the blood. It increases the calcium output of the bone, the renal tubular reabsorption of calcium and the intestinal absorption of calcium. All this increases the level of calcium in the blood. Therefore, its secretion increases when blood calcium decreases.

Vitamin D It is obtained from food (blue fish, viscera, especially brain, fish liver oil, butter and egg yolks, enriched milk and enriched cereals) and is also produced in the skin by the action of the sun. It stimulates the intestinal absorption of calcium and promotes bone reconstruction.

Calcitonin It is a hormone that is secreted stimulated by the increase of calcium in the blood, decreasing calcium levels in it. For this, it favors the decrease of calcium output from the bones and increases the loss of calcium by the kidney.

Vitamin D3 Gummies with K2 - Extra Strength (MK7) Supplement 90 Tablets - D3 2000 IU + K2 75mcg - Supports Strong Bones and Cardiovascular Health - Antioxidant - D & K Complex Formula - Men and Women

Benefits of calcium in the body

Present in many foods, calcium is stored almost in its entirety (99%) in the bones and teeth to help them be strong and resistant; however, they are not the only structures that use it.

This mineral is also required in numerous body functions, such as blood clotting, so that muscles and blood vessels contract and relax, by secreting hormones and enzymes, or to send messages through the nervous system.



Vitamin D3 Gummies with K2 - Extra Strength (MK7) Supplement 90 Tablets - D3 2000 IU + K2 75mcg - Supports Strong Bones and Cardiovascular Health - Antioxidant - D & K Complex Formula - Men and Women

The daily dose of calcium a person requires depends on their age. According to experts, the amounts per day in milligrams (mg) that the human being requires on average are:


Age / Stage of life    Quantity
    recommended (mg)

• Babies up to 6 months    200
• Babies from 7 to 12 months    260
• Children from 1 to 3 years old    700
• Children from 4 to 8 years old    1,000
• Children from 9 to 13 years old    1,300
• Adolescents from 14 to 18 years old    1,300
• Adults from 19 to 50 years old    1,000
• Adult men 51 to 70 years old    1,000
• Adult women from 51 to 70 years old    1,200
• Adults 71 or older    1,200
• Adolescents who are pregnant or breast-feeding    1,300
• Adult women who are pregnant or breast-feeding    1,000

Calcium functions

Calcium is present in many foods, so a balanced and varied diet is the best way to provide it to the body.

For example, milk, yogurt and cheese are the main sources of calcium (they contain it in a form that can be easily absorbed by the body); to them are added broccoli, fish, canned sardines, salmon, almonds, nuts and sunflower seeds.

Also, this mineral is added to some food products, such as breads, orange juice, soy milk and ready-to-eat cereals.

How are calcium supplements used?

When the diet is not enough to provide the body with the necessary amount of mineral, calcium supplements are an alternative.

However, it is important that your consumption is done responsibly, so it is best to go to the doctor so that he is the one who recommends the best option, dosage and way of use.

In general, calcium supplements are recommended in the following cases:

•     The person does not eat a varied diet that includes enough foods rich in calcium.
•     During menopause.
•     Women of childbearing age who stop having their menstrual period (amenorrhea) because they exercise too much, eat too little, or both.
•     People with lactose intolerance who can not digest this natural sugar present in milk (which, as mentioned, is one of the main sources of calcium ) and have symptoms such as bloating, gas and diarrhea when they drink more than a small amount to the time
•     Vegetarians (they do not eat any food of animal origin) and ovovegetarians (eat eggs, but reject dairy products).

    Older adults at risk of osteoporosis , bone disease that usually affects women especially, making their bones porous, fragile and prone to fractures.

There is a great variety of products depending on the needs of the consumer, that is, those formulated exclusively with calcium or with the mineral in combination with other nutrients (vitamin D, for example) can be found.

The main forms of calcium supplements are:

•     Calcium carbonate : must be ingested with food for optimal absorption; some over-the-counter antacids contain calcium carbonate. Each pill or chewable tablet provides between 200 and 400 mg of calcium (in general, its price is more accessible than calcium citrate).
•     Calcium citrate : absorbed well with or without the consumption of food. It is important to note that people with low levels of stomach acid (a condition common in adults over 50 years of age) absorb calcium citrate more easily than calcium carbonate.
•     Other forms of calcium found in supplements and fortified foods include gluconate, lactate and calcium phosphate.

It is important to note that the consumption of this type of product must be done at different times of the day, since the body can only absorb 500 milligrams of calcium each time. Therefore, it is recommended to spread the supplements if you should consume more than one daily.

Side effects of calcium

In some people, calcium supplements cause gas, bloating or constipation; In this case, it is recommended to distribute the calcium dose throughout the day, take the supplement with meals or change the brand of the product.

Likewise, excessive calcium intake can interfere with the body's ability to absorb iron and zinc.

In adults, excess calcium (from dietary supplements, but not from food) may increase the risk of kidney stones (solid masses composed of small crystals in the kidney).

When to call the doctor?

If any of the above-described side effects occur, it is important to inform the doctor, in order to modify the dose, presentation of the supplement, or to make the changes that the health professional considers convenient.

Doctor's Best, Best Vitamin D3, 5000 IU, 360 Softgels 2 Pack

Seven things you should know about calcium

What is it, how does it work and what food is it in? ABC of a fundamental mineral.

How does it act?

• 1. Calcium is a mineral that the body uses to form bones as it grows.
• 2. Bone tissues can suffer when there is not an adequate intake of calcium in the diet.
• 3. Bone density is the amount of calcium and other minerals in bones. It begins to decrease between 25 and 35 years of age as a result of aging. That is why it is important to take calcium throughout life.
• 4. About 1,200 milligrams of calcium per day and 800 to 1,000 international units of vitamin D3 are needed , which acts on the absorption of calcium.
• 5. It is the most abundant mineral in the human body , contained mainly in the teeth and bones. It is also present in body tissues, neurons and blood.
• 6. Consuming appropriate levels of calcium helps prevent the development of osteoporosis.
• 7. The best source of calcium are dairy products.

Doctor's Best, Best Vitamin D3, 5000 IU, 360 Softgels 2 Pack

Calcium functions

• - Development of strong bones and teeth.
• - Blood coagulation.
• - Sending and receiving nerve signals.
• - Contraction and muscle relaxation.
• - Helps maintain a normal heart rhythm.

And osteoporosis, what?

A diet rich in calcium and vitamin D helps prevent osteoporosis but is not a guarantee for not suffering from it. Physical exercise, a healthy lifestyle and a nutritious diet are decisive when it comes to preventing the development of the disease. Some medications and menopause can be factors that influence the progress of osteoporosis, so it is necessary to undergo continuous check-ups by your trusted doctor to establish risk factors.




THE FUNCTIONS OF CALCIUM AND RICH FOODS IN CALCIUM

Our body needs, in addition to nutrients such as proteins, carbohydrates and fats, vitamins and minerals to stay strong and healthy in general. These can be found in specific foods, so it is important to have a varied and balanced diet that also provides vitamins and minerals to maintain optimal functioning.

One of the minerals needed in more important amounts is calcium, which is essential for our health in all stages of life. But what are the functions of this that make it so special? And what foods with calcium are especially recommended?

Adult couple drinking milk

WHAT ARE THE FUNCTIONS OF CALCIUM?

From forming the structure of bones and teeth to contribute to the functioning of the heart, muscles and nerves, an essential function of calcium is to keep our bones strong and help prevent ailments such as osteoporosis over the years. [one]

Osteoporosis is a condition that involves a loss of density and bone quality and carries the risk of fractures, or broken bones. Throughout his life, one in three women and one in five men will experience a fracture due to osteoporosis, an unfortunate incident that is more frequent than stroke, heart attack and breast cancer combined. [2] But it does not always have to be this way!

HOW MUCH SHOULD I TAKE? AND HOW MUCH QUANTITY DO SOME FOODS WITH CALCIUM HAVE?

The recommended daily amount of calcium needed differs between men and women, and also changes at each stage of life. Men age 50 or older need approximately 1000 mg of calcium per day, while women in that age group need about 1200 mg per day. [3]

To get an idea, a glass (220-250 ml) of milk contains approximately 300 mg of calcium, a quarter of a glass (60 ml) of whole almonds contains 93 mg and a cup of boiled broccoli contains approximately 66 mg. [4] These are some sources of calcium ideal to supply a lack of this mineral.

Person with bowl of milk and cereals
HOW DO I TAKE MORE CALCIUM IN MY DIET?

There are many ways to incorporate calcium into your diet through calcium-rich foods to help you achieve the daily amount needed. Here are some examples on how to increase consumption:

• Mix yogurt or cow's milk / calcium-enriched soya drink with fresh fruit to make a healthy smoothie and fill the day with energy.

• Add legumes and green leafy vegetables to the midday salad.

• Prepare snacks such as almonds or cheese to have an easy snack. These are two examples of foods rich in calcium.

• Try to add frozen leafy greens, such as cabbage, turnip greens or kale cabbage into a healthy stir-fry.

• Open a can of sardines or prepare a sandwich with canned tuna.

• In the event that calcium intake is not enough with the intake of these foods, there are other sources of calcium, such as calcium-rich food supplements. A serving (20g) contains 40% of the intake reference value of this mineral.

Foods rich in calcium
WHAT CAN FAVOR OR DIFFICULT MY INTAKE OF THIS MINERAL?

It is important to remember that vitamins and minerals work together to help your body. There is a vitamin, D, that can help the body absorb calcium and is found in foods such as fish, egg yolk and milk.

In addition, exposure to sunlight covers part of the needs for vitamin D, [5] which, in turn, may contribute to a better absorption of calcium in the body.

Adult people exposing themselves to the sun
Similarly, there are also foods that should be consumed in moderation due to their ability to inhibit the absorption of this mineral. This is the case, for example, of caffeine and alcohol, but also of some healthy foods that contain oxalates (such as spinach, sweet potatoes, etc.). [6]

HOW DO I KNOW IF I HAVE A LACK OF CALCIUM?

If you consider that you do not cover calcium requirements through food, there are nutritional supplements or fortified foods that can help you. Talk to your doctor or a qualified nutritionist, who can provide more information.

365 Everyday Value, Vitamin D3 5000 IU, 120 ct

The importance of calcium in the body

Calcium is an essential mineral for nutrition and general health. Learn more about the importance and function of calcium in the body.

Calcium is the most abundant mineral in the body, and is essential for nutrition and general health . The calcium in the body constitutes approximately 2% of the total weight. It contributes to many of the basic functions of the organism.

It is necessary to consume between 1,000 and 1,200 mg. per day for adults and 1,300 mg. per day for teenagers . However, in no case should the 2,500 mg ever be exceeded. per day.



365 Everyday Value, Vitamin D3 5000 IU, 120 ct

What are the basic functions of calcium in the body?

Calcium performs a series of basic functions in the body , which allow its functioning, including:

•     It maintains strong bones and teeth , supporting the structure and function of the skeleton. It uses 99% of the calcium in the body for this.
•     The rest of the calcium in the body plays a key role in cell signaling, muscle contraction, blood coagulation and nerve function.
•     It is used by cells to activate certain enzymes and send and receive neurotransmitters during communication with other cells.
•     He is one of the key players in maintaining a regular heart rate.

In addition, calcium in the body performs other key functions, among which are the following:

•     It facilitates the process of contraction of the muscle cell.
•     Assists in the movement of sperm to fertilize the ovule.
•     It is essential for the coagulation of blood.
•     Stabilizes blood pressure.
•     Contributes to the normal function of the brain.
•     It plays an important role in the regulation of the heart rate.
•     It is of great importance for communication between cells.

Foods rich in calcium

Calcium can be found both in foods of animal origin, as in foods of plant origin. Here we have a list of both, so that you incorporate them into your daily diet.

Food of animal origin

This category includes milk and dairy products, and egg yolks. It has been shown that the husks contain even more calcium; even some people consume it in powder. Also meat and fish, preferably canned in oil , such as sardines and mackerel contains calcium.
Vegetarian food

Among the foods of vegetable origin that stand out as those that contain more calcium are:

•     Quinoa, wheat bran and amaranth.
•     Whole grains
•     Vegetables and vegetables , such as garlic, parsley, cabbage in all its varieties, cauliflower, watercress, seaweed, spinach, carrots, dandelion, onions, squash and zucchini, among others.
•     Fresh fruits , such as medlars , apricots, grapes, strawberries, acerola, grapefruit, avocados, persimmons, watermelon, pears, plums and pomegranates.
•     Nuts and seeds, such as flax seeds and pumpkin seeds, chestnuts, walnuts and almonds
•     Do not forget the legumes , such as lentils, alunbias, chickpeas and soybeans.
•     Also vegetable drinks, such as oat milk, rice milk, almond milk or soy milk, among other options.

In your diet choose calcium-rich drinks such as skim milk, drinkable yogurt and fortified with calcium, orange juice and vegetable drinks as an alternative to other drinks.

It is very important to consume calcium, along with adequate amounts of vitamin D , to absorb calcium properly. You should also practice exercise, since it is essential for the health of the bones. Keep in mind you should eat foods rich in calcium, but without adding saturated fat or many calories daily.

Nature's Wonder Vitamin D3 5000 IU (125mcg) Soft Gels, 365 Count

Calcium and vitamin D: important at all ages

The foods we eat contain a variety of vitamins, minerals and other important nutrients that help keep the body healthy. To have strong bones you need two nutrients in particular: calcium and vitamin D.

•     The importance of calcium
•     Calcium deficiency
•     Calcium supplements
•     Vitamin D
•     A complete regimen to combat osteoporosis
•     For your information

Nature's Wonder Vitamin D3 5000 IU (125mcg) Soft Gels, 365 Count

The importance of calcium

Calcium is necessary for the heart, muscles and nerves to work properly, and also for the blood to clot. Insufficient calcium contributes considerably to the development of osteoporosis. Many studies have been published that indicate that inadequate calcium intake throughout life is related to a decrease in bone density and a high rate of fractures. National nutrition surveys reveal that most people do not take enough calcium to grow their bones and stay healthy. It is recommended that you consult the attached chart titled "Daily requirement of calcium intake" to see how much calcium you need.
Daily requirement for calcium consumption Age group or stage of life     Calcium (mg / day)
Source: The Nutrition and Food Committee, Institute of Medicine, National Academy of Sciences, 2010.

• Babies from 0 to 6 months     200
• Babies from 6 to 12 months     260
• 1 to 3 years     700
• 4 to 8 years     1,000
• 9 to 13 years     1,300
• 14 to 18 years     1,300
• 19 to 30 years     1,000
• 31 to 50 years     1,000
• 51 to 70 years, men     1,000
• 51 to 70 years, women     1,200
• More than 70 years     1,200
• 14 to 18 years old, pregnant / breastfeeding     1,300
• 19 to 50 years old, pregnant / breastfeeding     1,000

To find out how you can easily incorporate more calcium into your diet without greatly increasing your fat intake, see the following list of calcium-rich foods.

Selection of calcium-rich foods Food     Calcium (mg)
Source: Surgeon General's 2004 report on bone health and osteoporosis: what it means to you . Department of Health and Human Services, Office of the Surgeon General, 2004, pages 12-13.

• Enriched oatmeal, 1 pack     350
• Sardines, canned in oil, with edible spines, 3 oz (85 g)     324
• Cheddar cheese, 1½ oz (42 g), striped     306
• Milk, skim, 1 cup     302
• Milk shake, 1 cup     300
• Yogurt, natural, non-fat, 1 cup     300
• Soybeans, cooked, 1 cup     261
• Tofu, firm, with calcium, ½ cup     204
• Orange juice, enriched with calcium, 6 oz (170 g)     200-260 (varies)
• Salmon, canned, with edible spines, 3 oz (85 g)     181
• Pudding, instant (chocolate, banana, etc.), made with 2% milk, ½ cup     153
• Cooked beans, 1 cup     142
• Fresh cheese (cottage), 1% fat, 1 cup     138
• Noodles, lasagna, 1 cup     125
• Soft ice cream of yogurt, vanilla, ½ cup     103
• Ready-to-eat cereal, enriched with calcium, 1 cup     100-1000 (varies)
• Cheese pizza, 1 serving     100
• Enriched waffles, 2     100
• Turnip, boiled, ½ cup     99
• Broccoli, raw, 1 cup     90
• Ice cream, vanilla, ½ cup     85
• Soy or rice milk, enriched with calcium, 1 cup     80-500 (varies)

Calcium deficiency

Although a balanced diet helps to absorb calcium, it is thought that the increase in protein and sodium (salt) levels in the diet causes the kidneys to eliminate more calcium. For this reason, excessive ingestion of these substances should be avoided, especially in those people who consume little calcium.

Lactose intolerance can also result in inadequate consumption of calcium. People who can not tolerate lactose do not have a sufficient amount of the enzyme lactase, which is necessary for the decomposition of lactose found in dairy products. To include dairy products in the diet, you can: consume these foods in small amounts, add drops of lactase or take the lactase in the form of a pill. There are also some dairy products on the market to which lactase has already been added.

Calcium supplements

If you find it difficult to consume enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium that you will need from a supplement depends on how much calcium you get from your food. There are multiple calcium compounds on the market, such as, for example, calcium carbonate and calcium citrate, among others. All commonly used calcium supplements have good absorption when ingested with food, with the exception of people who have intestinal disorders.

Calcium supplements are best absorbed when taken in small doses (500 mg or less) several times a day. Many people absorb them better when they are taken with food. It is important to carefully read the labels of calcium supplements to verify that the product follows the standards established by the Pharmacopoeia of the United States of America (USP, for its acronym in English).

Vitamin D

The body needs vitamin D to absorb calcium. Without enough vitamin D, we can not produce enough of the hormone calcitriol (known as "active vitamin D"), which causes not enough calcium to be absorbed from food. When this happens, the body is forced to mobilize the reserves of calcium deposited in the skeleton, which weakens the existing bone and prevents the formation and strengthening of new and strong bone.

Vitamin D can be obtained in three ways: through the skin, with the ingestion of certain foods and through supplements. Vitamin D occurs naturally in the body after exposure to sunlight. Experts recommend a daily consumption of 600 International Units (IU) of vitamin D for people up to 70 years of age. Men and women over 70 years of age should increase their daily intake of vitamin D to 800 IU, which can also be obtained from supplements or foods rich in vitamin D, such as egg yolks, saltwater fish, liver and the enriched milk. The Institute of Medicine recommends that adults do not take more than 4,000 IU per day. However, in some cases where there is a deficiency of this vitamin, doctors may prescribe a higher dose.

A complete regimen to combat osteoporosis

Remember that a diet rich in calcium and vitamin D is only part of the regimen for the prevention or treatment of osteoporosis. Just like physical exercise, sufficient calcium intake is a measure that helps strengthen bones at any age. But these measures may not be enough to stop the loss of bone caused by lifestyle, the consumption of certain medications and menopause. The doctor can determine if, in addition to having an adequate diet and establishing a physical exercise program, you need some medication to reduce the risk of osteoporosis.

The National Information Center on Osteoporosis and Bone Diseases of the National Institutes of Health thanks the help of the National Osteoporosis Foundation in the preparation of this publication.

For your information

In this publication you can find information about the medicines that are used to treat the disease mentioned here. We have provided the most up-to-date information available at the time of its development. It is possible that more information about these medications has emerged since then.

To get the most up-to-date information or to ask questions about any of the medications you are taking, call the Food and Drug Administration (FDA) for free to the United States.