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The measure of calcium

Good Life Nutrition Bone Mass

Food is the basis of bone health. And while dairy products are the main sources of that mineral, other foods also contribute. Its equilibrium with phosphorus.

Calcium is a necessary mineral to prevent bone diseases, including osteoporosis, which affects more women after menopause.

Of the minerals of the organism, it is the most abundant: it represents between 1.5 and 2% of the total body weight of an adult.



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Helps keep bones and teeth healthy, where it concentrates in its highest proportion (around 99%).

Calcium prevents osteoporosis, preventing the bones from weakening, becoming thin and fracturing easily.

It participates in the proper functioning of the nervous system, in blood coagulation, the transmission of nerve impulses, muscle contraction and relaxation.

It helps regulate the heartbeat, controls blood pressure by preventing high blood pressure and prevents colon cancer.

The human being has a complex mechanism to keep the presence of calcium in the blood constant. Therefore, in order to prevent the body from taking calcium from the bones it needs, it is essential to consume foods rich in this mineral daily.

Where to get it

The main sources of calcium are milk and its derivatives, dark green vegetables (broccoli, Swiss chard, spinach), beans, nuts, tofu (tofu), soft-spined fish (canned sardines, salmon).

Milk and yogurt also provide vitamin D and magnesium, which are necessary for calcium absorption and bone formation.

In general, yogurts have more calcium than milk. With respect to cheeses, the harder they are, the higher their calcium content.

Therefore, it is important to always include dairy products in the daily feeding plan.

In case milk is not tolerated, the delayed variety can be consumed or try with yoghurts or cheeses.

You can also add lactase drops to regular milk or chew, before ingesting it, lactase tablets that are purchased in pharmacies or dietetics.

Other options are soy milk fortified with calcium and foods such as breads, orange juice and cereals enriched with this mineral. It is convenient in all cases to look at the signs and choose the most convenient ones.

With dairy products, approximate measurements

• 800 mg of Ca: obtained with 2 glasses of skim milk calcium (560 mg of calcium), plus 60 g of skimmed ricotta (200 mg of calcium)
• 1000 mg of Ca: 2 yogurts fortified with calcium (500 mg each).
• 1200 mg of Ca: 2 yogurts fortified with calcium, plus 60 g of low-fat ricotta (200 mg of calcium).

1500 mg of Ca: 2 yogurts fortified with calcium (500 mg of calcium each), plus the size of 1 small cheese match box of non-fat skimmed type cuartirolo (300 mg of calcium). Look at the label, make comparisons between brands and choose the one with the lowest percentage of fats. In the market there are compact lean cheeses between 4 and 6%. To all this, we must add 60 g of skimmed ricotta (200 mg of calcium).

Without dairy

For those who do not like dairy or have food allergies, there are options that can meet the needs of calcium, although always the reinforcement of dairy products is important.

• 800 mg of Ca: 2 tablespoons of the desserts of poppy seeds, plus 1 soup plate of green vegetables plus 3 sardines (those with cartilage, which are rich in calcium).
• 1000 mg of Ca: 4 tablespoons of the desserts of poppy seeds plus 1 soup plate of green vegetables, plus 3 sardines with cartilage.
• 1200 mg of Ca: 4 tablespoons of the poppy or sesame dessert, plus 1 side dish of green vegetables, plus 6 sardines with cartilage.
• 1500 mg of Ca: 6 tablespoons of the poppy or sesame dessert plus 1 plate of green vegetables, plus 6 sardines with cartilage.

Its absorption

It is important to achieve a good supply of calcium, to form a good peak of bone mass between 30 and 35 years, the most important moment in its formation.

It is not achieved before because the bones are growing until 23 years old. Afterwards, it does not grow anymore and there we have to strengthen it by increasing the density to reach the peak of bone mass. The following are the conditions to achieve that goal.

With physical activity

The contribution and the balance between vitamins and minerals.

• Avoid alcohol.
• Avoid tobacco
• A good selection of foods is essential.

In addition to consuming foods rich in calcium, for the body to absorb it correctly in the daily food plan there must be a contribution of phosphorus approximately equal to that of calcium; there must also be a correct relationship with the intake of protein and sodium.

This means that foods such as dried fruits (nuts, hazelnuts, roasted peanuts), having much more phosphorus than calcium, break the relationship between both minerals and calcium is not absorbed properly.

For women, regular physical activity will increase bone mass before its peak absorption peak occurs, at 30 or 35 years, as noted. This will mean a benefit when the menopause stage arrives, which will delay the loss of this mineral.

Enemies of calcium

Avoid high consumption of sodium (salt) and protein, especially those of animal origin, foods rich in phosphorus rather than calcium.

The xanthines. They are substances present in tea, coffee and mate that can cause bone demineralization.

The cigarette. It can cause bone deterioration.

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Why Calcium Is Important

Are you worried about getting enough calcium in your diet? Although worrying is not the best use of your time, your worries are not totally unfounded, especially if you eat little or no dairy product. Dairy products are some of the richest sources of calcium, but it is possible to meet your calcium needs without consuming dairy. If dairy products are not your thing you can still get the calcium your body needs.

Vegans, those who have allergies to dairy products or lactose intolerance can have a beautiful, strong and healthy skeleton too, but it requires a conscious effort and a consistent work. Do not worry, once it's a habit to eat foods rich in calcium and all the nutrients needed for proper calcium absorption, it does not seem like work at all, but rather delicious food to look forward to.



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What is the Great Thing About Calcium?

The main concern behind calcium intake is getting enough calcium to support a strong and healthy skeleton and thus avoid fragile bones / osteoporosis. The International Osteoporosis Foundation states that current estimates put the number of people with osteoporosis in more than 200 million people worldwide! In the USA. More than 30% of postmenopausal women have osteoporosis and resulting in 40% of those women have had a fracture related to frailty.

Regardless of your age, it is important to get enough calcium. Your calcium consumption habits today will dictate your skeletal health the rest of your life and keep your heart pumping.
Calcium is the most frequent mineral in the human body that represents approximately 1-2% of our body weight. (We'll wait while you do the math on that.) Our bodies use 99% of our calcium to maintain the skeleton and the teeth. For the sake of brevity and simple mathematics, we will work with the current RDR ( the recommended daily allowance) for calcium for men and women aged 19-50 years of 1000 mg of calcium as "enough". (To see other RDR, click HERE. )

Do not underestimate the importance of the remaining 1% of calcium in the human body. It uses important important functions such as contraction and relaxation of the muscles, this includes pumping the heart. If something affects the pumping of the heart, it has a role in blood pressure and in the general health of the blood vessels. In addition, that 1% also goes towards blood clotting, nerve function and proper release of the hormone .

A lot more is not better

For a large number of people the logic is that if a little is good and lots should be impressive! It works for money, legitimate friends, happiness and tree planting, but beyond that this logic is actually what causes a lot of problems. It's like bringing a puppy home. 1 puppy is good. 2 puppies can be more work than I expected. 16 puppies is a disaster for you, your carpet, your wallet and especially the puppies.

Excessive intake of calcium can displace the absorption of other minerals, and vice versa - it's a long history about the electrical charge and the minerals as a whole do not really get along. Think of lions and hyenas. In general, excessive calcium intake is not a problem for adult women, but rather the opposite. Children are another story, especially small ones. Young children too often have iron deficiency anemia due to excessive milk and therefore calcium intake.

Excessive consumption of calcium at any age, especially in the form of mega dosing with certain supplements, is also associated with constipation, deposit in places where calcium does not belong (clumsy) and kidney stones. Definitely a case where more is not better, but rather target a healthy amount on a regular basis. We'll talk a little more about supplements in a minute.

The Low Calcium Deficiency

In addition to not getting enough calcium on a regular basis, there are several other things that can cause calcium deficiency. Vitamin D, vitamin K and magnesium are necessary to properly absorb and use calcium. Minerals also need friends! These 3 friends all deserve their own attention as the deficiency can cause severe health problems.

For more brevity:
1.) Get your vitamin D levels checked ASAP.

2.) Vitamin D is found in sunlight, supplements and a little fortified foods and mushrooms.

3.) Vitamin K made internally by healthy bacteria and found externally in green products.

4.) Magnesium is a BIG deal and can be found in seeds, nuts and beans.

Back to our analogy of the lion and the hyena, too much competitive substance will block your abundance of calcium. High consumption of sodium (honest with yo'self) and high consumption of phosphorus (soda and coffee are common culprits).

Some things that can negatively affect your calcium and the best thing to discuss with your health profession instead of a stranger on the Internet include kidney disease, problems with parathyroid function, bariatric surgery and certain medications.

Signs and Symptoms of Calcium Deficiency.

Here is the best of calcium and the problem of finding a deficiency. Calcium is necessary to pump your heart. Your body prioritizes that as important and when you are calcium in your blood drops from any of the above mentioned problems, your body is thrown into its calcium stores to maintain the level in the bloodstream within the area that keeps the pumps from heart. What an awesome feature! Unfortunately, this masks calcium deficiency with a blood test because your body is determined to maintain that value in a range.

Therefore, calcium deficiency tests involve looking at the laboratory style of the bones and / or talking honestly about what you eat. Obtaining legitimate levels of magnesium is a similar process for the same reasons. The levels of vitamin D in serum (blood) say a lot about your calcium status because vitamin D is necessary for the absorption and utilization of calcium and magnesium.

Get real with yourself about how often you are eating foods rich in calcium (the list below) and foods rich in magnesium (seeds, nuts and fava beans). Pick up a vitamin D supplement, take it regularly, and then talk to your health care provider to see if more tests are needed in your case. Healthcare provider, not the Internet, a celebrity, your sister, your boss's second cousin, the exe, is removed twice ...

While it is super impressive and a point of gratitude that our bodies have a reserve of calcium to keep our heart pumping, there is bad news. Bad news that the reserve is your skeleton and if you are not constantly replenishing your reserves you will lose skeletal mass. In the long term, this results in osteoporosis later in life.

Back to the good news, the skeleton is actually a living tissue that is constantly breaking and building again. Getting the 1000 mg of calcium we discussed or more days that will not help you establish and maintain a healthy skeleton. Establishing a healthy calcium intake is important even if you have had a reduction in skeletal mass due to calcium deficiency. It prevents additional losses and promotes general health.

Excavation in Calci-YUM!

You loved that nutrition pun and you know it!

While it's a pack of real dairy products a powerful punch of calcium, it's also not a food that is for everyone. All together now: good for you, not for me. There are 53 other sources of calcium that range from tofu, to canned fish all the way to many herbs and spices. That said, herbs tend to provide only 2 to 13 mg of calcium, which is a drop in the 1000 mg bucket. What this means is if a recipe calls for a spice, double the amount you put in. If a recipe does not require any spices add them. If a recipe does not have any of these calcium-rich foods in it, add them.

If you are looking for non-dairy calcium sources here you go! In descending order (most calcium first) 53 impressive sources of calcium:

Tofu, canned sardines, canned salmon, kale vegetables, spinach, turnip, soybeans, mustard vegetables, beet vegetables, bok choy, Cannellini beans, sea beans, Swiss chard, zucchini, chickpea, beans, Brussels sprouts, green beans, oranges, green dandelions, black beans, broccoli, fennel Bulb, parsley, black eyed peas, watercrest, celery, basil, asparagus, romaine lettuce, weed dill, cumin, zucchini, summer squash, kelp, oregano , leeks, dried figs, blackstrap molasses, cloves, black pepper, garlic, mustard seeds, thyme and rosemary.

For a list of calcium-rich foods with calcium content per serving and useful recipe tips, click HERE.

What to look for in a Supplement

If you look at the list above and see that most of the foods are not your marmalade due to preferences, sensitivities, allergies or price range, an honest look at a quality supplement may be in order. In addition, foods and drinks enriched with calcium are another good option. Make sure that any milk replacement you choose has added calcium, but has no added sugar or carrageenan.

Supplement means in addition to NO instead of. Any type of supplement is intended to work with a healthy diet and lifestyle. No calcium supplement in the market will void a calcium-high sodium diet and the phosphorus pair with a sedentary lifestyle.

Your body can only absorb both at once. When looking for a calcium supplement, look for one that does not hit your stomach and then the kidneys with one full day of calcium at a time. Oh! Also look for a supplement that also contains friends of calcium, magnesium and vitamin D (specifically D3). Vitamin K will come from green products, but some supplements will add it. Make sure it is vitamin K2.

Also watch your research. If the label or ad only reads, "doctor recommended" and does not support that even scientific research does not buy it. Doctors also used to recommend cigarettes. How did that work out? Right. Now, if a doctor recommends it based on scientific research, it has some influence. See how the company is candid about research and how accessible they are.

Take AlgaeCal calcium supplements are an example. Not only do they put their research online in an easily accessible way, they link the research with the study in reality - nothing to hide. They go beyond that to offer recipes because they know they provide a supplement that works in addition to a healthy diet. When you look at what is in the product, it is calcium and your friends magnesium, vitamin D3 and vitamin K2. All that is the gold standard in the creation and sale of quality supplements.

It may sound like a lot of work to research your supplements, but keep some things in mind. Dietary supplements are self-regulated at best. Which means that there is no official agency that governs the quality and validity of the supplements. The FDA will only get involved if the supplement is discovered to be dangerous or completely deceptive. That means that someone has to take one for the team before regulation. In addition, what you ingest will end up in the bloodstream. Anything that enters the bloodstream is worthy of your time to get to know.

Thanks to AlgaeCal for sponsoring this article to spread important information about foods rich in calcium and calcium. It is nice to see a supplement company that does the work to create a valuable product that truly helps people and provides research for consumers to make an educated decision.





Calcium-rich plant foods

There is a belief that the only sources of calcium are milk and its derivatives but this is not the case since there are plant sources of calcium. In some cases, these sources provide calcium that is easier to assimilate than that which can be obtained from milk and its derivatives.

Vegetables with calcium 

Vegetables rich in calcium are: spinach, kale, onion, watercress, chard and broccoli.

Spinach is one of the foods with more calcium . 100 grams of raw spinach contains 210 milligrams of calcium that can be reduced depending on the preparation. For example, boiled, its amount of calcium is reduced to 158 milligrams. However, spinach, although one of the foods that contain more calcium, are not recommended to avoid osteoporosis because they contain oxalates that are a substance that can prevent the assimilation of calcium and other minerals.

The kale is also a food very rich in calcium . 100 grams of kale has 150 milligrams of calcium. Calcium containing kale is absorbed by our body more easily than other foods because, among other things, cabbage does not contain oxalates like spinach.

Onion is a vegetable food, rich in trace elements and minerals, including calcium. The onion contains 20 milligrams of calcium per 100 grams. The onion, in addition to being a food with calcium , regulates stomach functions, it is diuretic and stimulates the appetite.

Watercress also has a considerable amount of calcium and other minerals such as magnesium, potassium, sodium, phosphorus, chlorine, sulfur, iron and iodine. 100 grams of watercress provide more than 20% of the recommended daily allowance of calcium recommended for an adult.

Legumes with calcium 

Vegetable foods such as white beans, cooked chickpeas, lentils and soybeans are legumes rich in calcium-

Soy is a food very rich in calcium. Its calcium content is such that it approximates the amount of calcium in cow's milk. Soy also contains daidzein, an isoflavine that helps prevent bone decalcification as it prevents the loss of calcium from the bones and the calcium being excreted in the urine. The amount of calcium in soy is 102 milligrams per 100 grams of soybeans cooked without salt.

Cooked chickpeas are a food rich in calcium because it contains 134 milligrams of calcium per 100 grams. Chickpeas, although they have a good amount of calcium, also contain oxalate and filiates that hinder their absorption.

Lentils, known to be one of the most popular iron-rich foods, are also rich in other minerals, including calcium. The amount of calcium in the lentils is 51 milligrams calcium per 100 grams of lentils. As for the nutritional properties of lentils, it is also a food rich in protein, fiber, iron.

Fruits with calcium 

Some nuts are also plant foods rich in calcium. Some of the nuts with more amount of calcium are nuts, hazelnuts and pistachios.

The nuts are vegetable foods very rich in calcium. The amount of calcium in nuts is such that they can replace milk in the diets of lactose intolerant people. Nuts, due to their large amount of calcium, help prevent osteoporosis since the calcium they contain helps keep bones in good condition and prevents their fragility. The nuts also help to promote proper growth and also strengthen the bones by the amount of calcium they contain.

Examples of nuts rich in calcium are almonds that have 240 milligrams of calcium per 100 grams, walnuts, with 170 milligrams per 100 grams, hazelnuts, whose calcium content is 140 milligrams per 100 grams and pistachios, which have 110 milligrams per 100 grams.

On the contrary, it should be noted the low amount of calcium they have, compared to the rest of nuts, chestnuts and dried figs.

Fruits in their natural state, also contain calcium, but in smaller quantities. Some fruits with calcium are strawberries, guava, fig, lemon, mango and apples.

Seeds with calcium

Chia contains 500% more assimilable calcium than milk.

Sesame contains more calcium than milk: 25 g of sesame cover 30% of daily needs.

Its cultivation is one of the oldest in humanity. It was widely used in ancient Egypt as a culinary ingredient. In the Hindu tradition, its seed represents the principle of life and is a symbol of immortality. In ancient Greece, Hippocrates (father of medicine), recommended it in his healing treatments.

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Benefits of calcium

Calcium is a mineral that has many properties but is well known for nourishing bones, preventing osteoporosis and as a muscle relaxant.

It is the most abundant mineral in the human body and is needed in important quantities. It performs multiple physiological functions. The most important function of calcium is the construction of bones. Along with phosphorus and magnesium, the bones grow, maintain and are strong. The bones are composed mainly of calcium and phosphorus.



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It protects us from osteoporosis (abnormal formation inside the bone) and is useful in its treatment.

Helps dental health, forms enamel, preserves teeth and prevents cavities.
It is also a natural tranquilizer that serves to induce sleep.

It helps to lower blood pressure and cholesterol by preventing cardiovascular diseases.

It participates in the transmission of the nervous impulse and intervenes in the permeability of the membrane. It is also effective in histadelic schizophrenia.

Calcium is necessary for the formation of blood clots, prevents colon cancer and keeps the skin in good condition and health.


Deficiency symptoms of calcium

The disease characteristic of calcium deficiency is hypocalcemia and causes rickets, osteoporosis, decalcification and growth retardation on bones. The malabsorption of calcium can be produced by excess fats, phosphates or deficiency of magnesium, failure of the pancreas, colitis or diarrhea and immobility. Psycho-emotional tension or kidney failure cause calcium to be lost through urine.

Excess calcium is called hypercalcemia and the first symptom is excessive excretion of urine (polyuria) with a marked need to drink constantly and abundantly (polydipsia). Renal calcification and stone formation (accumulation of particles that form a compact mass)

The excesses in the nervous level are: depression of the vital forces (asthenia) and psychic fatigue.

In the cardiac field: palpitations and risk of cardiac arrest.

A digestive level: anorexia, vomiting and constipation.



Where do we find calcium

•     The nuts: sesame, almonds, hazelnuts, pistachio, sunflower, walnut.
•     Vegetables: parsley, kale, chives, spinach, broccoli, chard, olives, leeks.
•     Vegetables: soybeans, chickpeas, lentils.
•     Cereals: oat flakes, wheat.
•     Fruits: dried fig, raisins, dates.

To maintain the balance of calcium is very important alkalizing diet that are basically fruits, salads and vegetables, legumes, nuts, cereals and yogurt. The balanced diet is integrated in 80% of alkaline foods and 20% of acids such as sugar, coffee, alcohol, animal proteins, fish and eggs.



Did you know that calcium ...?

The bones represent about 1/6 of the total body weight. The average adult has 1.2 kg of calcium in their bones. Excess phosphorus hinders the absorption of calcium.
And without the calcium in the blood we would have convulsions.

The lack of calcium among adolescents and more and more young children, may be the result of the substitution of milk and natural juices for commercial soft drinks since they tend to carry an excess of phosphorus.

The absorption of calcium by the small intestine depends on vitamin D.

Vitamin D deficit hinders the absorption of calcium in the bones by depositing it in the soft tissues, which can cause rickets or osteomalacia (softening of the bones) .

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Calcium and its benefits

BENEFITS OF CALCIUM
Calcium is a mineral that has many properties. It nourishes bones, prevents osteoporosis and is even muscle relaxant. It is the mineral with greater presence in the body, and the fourth component of the body in greater proportion, after water, proteins and fats.



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Its benefits are:

•     It is essential for the growth and formation of new bone and to maintain the strength and density of the bones
•     It helps in the treatment and prevention of osteopenia and osteoporosis (fragile bones that break easily)
•     It is used as one of the ingredients of many antacids
•     It is often used to control high levels of magnesium, phosphorus and potassium in the blood
•     There is good evidence that Calcium can help control high blood pressure
•     Helps to improve the symptoms of Pre-Menstrual Syndrome

The recommended dose depends on many factors such as age, sex, medications and bone density.
The recommended daily calcium intake is approximately 1000-1500 milligrams.

• - Children (4-8 years): 800 mg
• - Adolescents (9-18 years old): 1300 mg
• - Adults (19-50 years): 1000 mg
• - Adults (51 years or older): 1200 mg
• - Pregnant or lactating women: 1200 mg
• - Women in the postmenopausal stage: 1200-1500 mg

Some of the foods that contain Calcium are:

•     Dairy products, milk, yogurt, cheese
•     Broccoli, Swiss chard, parsley, green leafy vegetables
•     Lentil, soy, walnut, almonds
•     Eggs
•     Salmon, sardines

IMPORTANT: The low-fat dairy products contain the same and even more calcium than the whole ones, I recommend the consumption of low-fat dairy products for the prevention of cardio-vascular and cerebrovascular pathologies, because saturated fats and cholesterol are reduced.

Vitamin D is necessary to help the body absorb calcium. When selecting calcium supplements, look for those that also contain this vitamin.

Example: The body itself produces vitamin D when exposed to the sun 10 to 15 min. At least 3 times a week, we also find this vitamin in milk, cheese, egg yolk and fortified cereals.




Calcium

People are regularly being exhorted to consume more calcium to prevent osteoporosis. It is practically impossible to comply with the recommendations without large amounts of cow's milk, calcium-fortified foods or supplements.

Because vegans do not consume dairy products, without fortified foods or supplements their calcium intakes tend to be low (around 400 to 600 mg per day compared to the US recommended intake of 1,000 mg per day) .

Traditionally, the vegan community has responded to this by saying that osteoporosis is a disease of calcium loss from bones, not a lack of calcium in the diet. This is based on two ideas.

The first idea is that ecological studies have shown that countries with the highest consumption of dairy products (northern Europe and the United States) have higher rates of hip fractures than people in Asian and African countries where much is consumed. less milk This, in turn, can be explained by the second idea, which is that studies show that after ingesting animal proteins, people urinate large amounts of calcium.

Therefore, the thought is that, calcium intake is not important to prevent osteoporosis and that vegans are protected due to the lack of animal protein in their diets.

Unfortunately, there is a lot of evidence that suggests that this is not correct . It turns out that hip fractures are more indicative of the risk of falls than of osteoporosis in some countries, with a recent study from Hong Kong showing that while men and women in Hong Kong had lower rates of hip fracture, they had higher rates of vertebral fractures, and women had higher rates of osteoporosis than Caucasian women.

As for the filtering of protein from bones through urine-it's much more complicated than that. Studies that showed that the calcium that was urinated was carried out using protein isolates, while the protein consumption of whole foods does not result in a calcium imbalance. Population studies and clinical trials show that proteins, including proteins of animal origin, do not have a negative effect on bones.

Where does that leave those who lead a vegan lifestyle?

The bone mineral density of vegan people (a measure of osteoporosis) has been shown in many studies to be a little lower than that of people who are not. Most importantly, the study of Western vegans that measures fracture rates over time found that those who lead a vegan lifestyle in the group that consumes 525 mg of calcium per day have a higher fracture rate than Vegan people in the group that ingests more than 525mg. Vegans in the group that consumed less calcium also had higher fracture rates than those who consumed meat and ovo-lacto vegetarians or vegetarians.

Although it is possible to meet calcium recommendations by ingesting only vegetables, the average vegan person will probably not comply with the recommendations without drinking a glass of fortified drink each day, eating tofu, or taking about 250-300mg (in addition to eating a balanced diet of another way).

Green leaves with higher absorbable calcium include kale, mustard greens, Chinese cabbage, turnip greens, cabbage, and watercress. In addition to calcium, these contain vitamin K, potassium and magnesium, which also contribute to better bone health.

Although spinach, Swiss chard and green beet are rich in calcium, they are not well absorbed because of their high oxalate content, which bind calcium and prevent absorption in the digestive tract.

The research is mixed on whether calcium intake above 1400 mg per day can put people at risk of chronic disease. If you take a calcium supplement, it is best not to overdo it. Most vegans who take 250-300 mg per day would not be close to 1,400mg.

recommendations

For the United States, the recommended daily intake of calcium is 1,000 mg for adults up to 50 years of age, and 1,200 for adults 51 and older. The recommended intake of the United Kingdom is 700 mg. The evidence to date does not indicate that vegan people have lower calcium needs than those who are not.

Only a few green leafy vegetables are rich in absorbable calcium: kale, mustard greens, Chinese cabbage, turnip greens, cabbage, and watercress. If you are not eating at least 3 servings of these foods a day (one serving is 1/2 cup cooked), then you need to be consuming calcium-fortified vegetable milks, (or other calcium fortified food), calcium-fortified tofu or take a calcium supplement of 250 to 300 mg per day to make sure you are getting enough calcium. Some research indicates that it is prudent to maintain calcium intake of less than 1,400 mg per day. Calcium supplements are taken with meals, especially for those people prone to kidney stones.

Tips for calcium

•     Many non-dairy milks are fortified with calcium, vitamin D and / or vitamin B12. Many orange juices are fortified with calcium.
•     Calcium-fortified beverages should be stirred well to ensure that calcium has not settled to the bottom of the carton.
•     Calcium supplements can inhibit iron absorption if consumed at the same time.
•     In addition to calcium in green leafy vegetables, they also contain vitamin K, which is good for bones.

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Calcium

People are regularly being exhorted to consume more calcium to prevent osteoporosis. It is practically impossible to comply with the recommendations without large amounts of cow's milk, calcium-fortified foods or supplements.

Because vegans do not consume dairy products, without fortified foods or supplements their calcium intakes tend to be low (around 400 to 600 mg per day compared to the US recommended intake of 1,000 mg per day) .

Traditionally, the vegan community has responded to this by saying that osteoporosis is a disease of calcium loss from bones, not a lack of calcium in the diet. This is based on two ideas.



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The first idea is that ecological studies have shown that countries with the highest consumption of dairy products (northern Europe and the United States) have higher rates of hip fractures than people in Asian and African countries where much is consumed. less milk This, in turn, can be explained by the second idea, which is that studies show that after ingesting animal proteins, people urinate large amounts of calcium.

Therefore, the thought is that, calcium intake is not important to prevent osteoporosis and that vegans are protected due to the lack of animal protein in their diets.

Unfortunately, there is a lot of evidence that suggests that this is not correct . It turns out that hip fractures are more indicative of the risk of falls than of osteoporosis in some countries, with a recent study from Hong Kong showing that while men and women in Hong Kong had lower rates of hip fracture, they had higher rates of vertebral fractures, and women had higher rates of osteoporosis than Caucasian women.

As for the filtering of protein from bones through urine-it's much more complicated than that. Studies that showed that the calcium that was urinated was carried out using protein isolates, while the protein consumption of whole foods does not result in a calcium imbalance. Population studies and clinical trials show that proteins, including proteins of animal origin, do not have a negative effect on bones.

Where does that leave those who lead a vegan lifestyle?

The bone mineral density of vegan people (a measure of osteoporosis) has been shown in many studies to be a little lower than that of people who are not. Most importantly, the study of Western vegans that measures fracture rates over time found that those who lead a vegan lifestyle in the group that consumes 525 mg of calcium per day have a higher fracture rate than Vegan people in the group that ingests more than 525mg. Vegans in the group that consumed less calcium also had higher fracture rates than those who consumed meat and ovo-lacto vegetarians or vegetarians.

Although it is possible to meet calcium recommendations by ingesting only vegetables, the average vegan person will probably not comply with the recommendations without drinking a glass of fortified drink each day, eating tofu, or taking about 250-300mg (in addition to eating a balanced diet of another way).

Green leaves with higher absorbable calcium include kale, mustard greens, Chinese cabbage, turnip greens, cabbage, and watercress. In addition to calcium, these contain vitamin K, potassium and magnesium, which also contribute to better bone health.

Although spinach, Swiss chard and green beet are rich in calcium, they are not well absorbed because of their high oxalate content, which bind calcium and prevent absorption in the digestive tract.

The research is mixed on whether calcium intake above 1400 mg per day can put people at risk of chronic disease. If you take a calcium supplement, it is best not to overdo it. Most vegans who take 250-300 mg per day would not be close to 1,400mg.

recommendations

For the United States, the recommended daily intake of calcium is 1,000 mg for adults up to 50 years of age, and 1,200 for adults 51 and older. The recommended intake of the United Kingdom is 700 mg. The evidence to date does not indicate that vegan people have lower calcium needs than those who are not.

Only a few green leafy vegetables are rich in absorbable calcium: kale, mustard greens, Chinese cabbage, turnip greens, cabbage, and watercress. If you are not eating at least 3 servings of these foods a day (one serving is 1/2 cup cooked), then you need to be consuming calcium-fortified vegetable milks, (or other calcium fortified food), calcium-fortified tofu or take a calcium supplement of 250 to 300 mg per day to make sure you are getting enough calcium. Some research indicates that it is prudent to maintain calcium intake of less than 1,400 mg per day. Calcium supplements are taken with meals, especially for those people prone to kidney stones.

Tips for calcium

•     Many non-dairy milks are fortified with calcium, vitamin D and / or vitamin B12. Many orange juices are fortified with calcium.
•     Calcium-fortified beverages should be stirred well to ensure that calcium has not settled to the bottom of the carton.
•     Calcium supplements can inhibit iron absorption if consumed at the same time.
•     In addition to calcium in green leafy vegetables, they also contain vitamin K, which is good for bones.

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Going to the beach prevents osteoporosis, The body needs vitamin D to absorb calcium.

According to WHO, vitamin D plays a very important role in bone metabolism through the regulation of calcium homesostasis and phosphate, which also strengthens the immune system.

Although we need to consume foods with calcium, vitamin D consumption is equally or more important to prevent osteoporosis, because without this vitamin, calcium is not absorbed.

The Organization of the United Nations for Food and Agriculture (FAO) explains that a lack of vitamin D, generates osteomalacia, softening of the bones and osteoporosis since its main function is to allow the adequate absorption of calcium.



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We suggest: Running or cycling which is better for the bones?

How to produce vitamin D? This is something that many are unaware of, since vitamin D can be produced in our body, when we expose ourselves to sunlight.

When the skin is exposed to sunlight, it activates the sterol, a compound to form vitamin D, which makes it available in the body. The vitamin D that we consume in food works like a hormone and influences the metabolism of calcium.

Prevent osteoporosis ...

Foods with vitamin D. Food sources of vitamin D are: egg, milk, blue fish and other fortified foods. Vitamin D is only absorbed in the intestine in the presence of bile.

Essential from birth. Newborns have few reserves of vitamin D, so they depend not only on breast milk, but on exposure to sunlight moderately. That's why our grandmothers were so concerned about "sunbathing" for babies.

Babies at risk. Not all babies are exposed to sunlight, the environment in which they live, environmental, cultural or other conditions, therefore, they are among the groups most exposed to vitamin D deficiencies.

Cod liver oil. In earlier times, parents gave children a spoonful of this oil, the reason? The use of vitamin D contained in cod liver oil prevents bone diseases.

Diseases. The diseases that are attributed to vitamin D deficiency in infants are: rickets (bone malformations), seizures and dyspnea (respiratory distress).

Pregnancy. It is important that pregnant women also have an adequate intake of vitamin D, to prevent rickets in babies.

You may also be interested: Do you thrash the bones? Stop doing it!

In tropical or sunny countries bone problems are not frequent, since the production of vitamin D in adults can be sufficient without the need to consume it from food, simply by exposing oneself to the sun.

Remember that it is not enough to consume calcium in foods or supplements to prevent osteoporosis, in fact an excess of calcium (hypercalcemia) generates bone problems, kidney problems, or hypertension.

You already have the perfect excuse to go out to the beach and sunbathe!







Prevents Osteoporosis by consuming vitamin D and calcium

The consumption of calcium helps the osseous system, however, not all people eat foods rich in calcium. Its low consumption produces a wear on the bones and turns them into porous and fragile structures. In this way, the individual loses mechanical strength and increases the risk of fractures and bone lesions.

Who are more likely?

If you are a woman who ingests alcohol excessively, smokes, has short stature and low weight, suffers from early menopause and your age exceeds 40 years has a high probability of suffering the evils of osteoporosis. Men do not escape this reality, however, it is the women who are most affected. The relationship is as follows: of every three women, a man suffers from this pathology, as explained by Nieto Lucio.

The traumatologist also detailed what foods are where calcium can be found, milk is one of them but it is not the only one. The tortilla, the cheese and even the bread also contain calcium.




Calcium and Exercise prevent osteoporosis

Bone problems are currently one of the issues that researchers, doctors and scientists pay more attention to, looking for effective alternatives for both prevention and treatment.

Calcium and exercise prevent osteoporosis properly, especially when talking about women, who are the majority suffer from it, having grown in recent years the marketing of different supplements that are based on calcium especially indicated to prevent this disease .

However, and although this is beneficial, foods that also provide calcium to the body should not be ignored.

Calcium and Exercise prevent osteoporosis Calcium is essential as a nutrient for the body and 99% of it is found in bones and teeth with the exception of the remaining 1% that is in the blood.

It is also important in the process of blood coagulation and the functioning of the muscles, which develop better and nerves.

The consumption of foods rich in calcium is essential to strengthen bone structure and even more when we talk about the stage of adolescence, when bones begin to form.

When the consumption of calcium is limited to inadequate percentages at that stage, the body will take it from the reserves it has, which will be precisely in the bones, causing them not to develop properly or suffer damage in the future.

Also, osteoporosis is a condition in the bones that develops progressively due to calcium deficiency in the body, with symptoms such as brittle bones or a higher risk of the back begin to stoop.

There are several natural sources of calcium such as dairy products of animal origin and also those of plant origin such as fortified soy milk. Calcium can also be found in other foods such as salmon and canned sardines and in eggs.

To the consumption of foods with calcium we must add physical activity, since those who do not perform physical exercise are more at risk of suffering from osteoporosis.

Physical exercise also helps prevent the consumption of tobacco and alcohol, thus helping to build up bone mass, preventing fractures and optimizing the strength of the lower extremities, helping to strengthen the bones of elderly people.

The consumption of calcium daily added to an adequate physical activity and done in a constant way will avoid the risk of suffering from osteoporosis, two budgets that are possible to achieve without too much effort and just having a little bit of perseverance.

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Calcium supplements

They are products that are used in case an adult or child does not get the proportion of this important mineral from their diet, or because their requirements are higher than usual.

Calcium is very abundant in the human body, since it represents between 1.5 and 2% of the total body weight of an adult (between 900 and 1,300 g on average). It is estimated that about 99% of this element is located in bones and teeth, while the remaining percent circulates in the blood or is found in body tissues, participating in the transmission of nervous system signals and muscle activity and from the heart.



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A decrease in the levels of calcium in the blood forces the body to take the mineral it needs from the bones, and therefore it is important that the shortage be compensated by eating foods rich in this element, such as milk and its derivatives (dairy products). ), sardines, salmon, green leafy vegetables, tofu, sesame seeds, amaranth, parsley and dried fruits.

When the human body is unable to maintain the mineral content of the bone system, either because the intake of calcium is less than the demand of the body and / or because there are factors that hinder the regeneration of bones (such as the climacteric or menopause, in that the levels of protective hormones in the body of the woman decrease, the estrogens), these lose density and they become thinner, porous and fragile, giving place to osteoporosis .

Thus, in general terms the consumption of calcium supplements is important in the prevention and treatment of numerous conditions or conditions where the constitution of the bone system could suffer weakening, although it is worth mentioning that additional benefits have also been discovered, for example, in circulatory problems .

Extended use

Reliable and consistent scientific research has shown that calcium supplements are useful in the following cases:

Osteoporosis by age. During the climacteric or menopause (between 40 and 50 years) there is a drastic decrease in the production of estrogen, and is one of the main causes of the weakening of the female bony system. To compensate for this situation, many doctors recommend the use of a calcium supplement , which acts much better when it is administered together with phytoestrogens (foods of plant origin that have substances similar to female hormones) or hormone replacement therapy (in which the substances that the organism has stopped generating are administered).

For its part, the decrease in testosterone in men (a fact that occurs between 50 and 70 years) is a risk factor for osteoporosis , only that the loss of these protective chemicals is less drastic than in its female counterpart and, therefore, the Decalcification occurs more slowly. Therefore, to prevent complications, the use of supplements is usually recommended to older men.

The most common way to prevent the loss of calcium in the bones , both in female and male patients, consists in the constant consumption of foods rich in this mineral before 30 years of age, since it allows the bones to be in good condition. been and better resist aging. In this sense, some doctors also recommend the consumption of calcium supplements from before the third decade of life, especially to women with deficiencies in their diet or who have been mothers.

Lactose intolerance. It is a condition that manifests itself with abdominal pain, diarrhea and flatulence, and that occurs when a person is unable to digest this specific type of sugar found in milk and many of its derivatives.

The patient must omit dairy from their diet to avoid the annoying symptoms that characterize this problem, but doing so deprives one of the best sources of calcium in the diet . Therefore, it is very important to provide alternative sources of this element, both through food and supplements.

Rickets. It is a pediatric disorder that occurs due to lack of vitamin D , which is a substance that allows the absorption of calcium in the intestine and regulates the levels of this mineral in the bones; therefore, it can cause bone weakening and skeletal deformities.

Its therapy and prevention includes a diet rich in fish, liver and milk, greater exposure to the sun (the light of the "sun king" helps the skin generate vitamin D) and the use of calcium supplements .

Gestational hypertension. Several studies have shown that calcium supplementation helps control the increase in blood pressure that some women suffer during pregnancy, even when this problem is accompanied by fluid accumulation and protein loss in the urine ( preeclampsia ).

It should be emphasized that both gestational hypertension and preeclampsia can cause damage to various organs of the fetus, such as liver and kidneys, and that any treatment undertaken should be supervised by the doctor.

Premenstrual syndrome. It has been observed that women who consume more calcium in their diet are less likely to suffer the annoying symptoms they experience days before menstruation, such as abdominal swelling, headache, swelling in the breasts, fluid retention, acne, lack of concentration and irritability. Supplements of this mineral can be used in very severe cases, under the gynecologist's criteria.

Pregnancy and lactation. It is very important that the calcium in the blood of the mother stay at adequate levels during both stages, because this guarantees both the good development of the fetus and the child receives the necessary amount of this mineral for growth. Through blood tests, feeding analysis and observation of symptoms (such as suffering from night cramps in the legs), the doctor can consider the convenience of using supplements.

In addition to all the above, some scientific studies have shown some efficacy of calcium supplements in patients with circulatory problems, such as elevated levels of fats (cholesterol and triglycerides) in blood, or nutritional deficiencies in celiac disease (gluten intolerance, substance contained in wheat and in many processed foods), anorexia (loss of weight due to stopping eating) or bulimia (repeated episodes of excessive consumption of food followed by vomiting or use of laxatives), and malnutrition .

Responsible administration

Despite the invaluable help that a calcium supplement can offer , its consumption is not something that should be taken lightly. By principle of accounts it should be noted that each of the conditions and conditions that we have indicated requires particular dosage, depending on the age and severity of the problem, in addition to which it must be constantly evaluated and adjusted by the doctor.

Second, it should be noted that the calcium found in both food and medicine is not in pure form, but is associated with other substances, forming compounds or salts, and that each of them is used in different ways by our organism.

In this sense, there are supplements made with pidolate or calcium phosphate, whose effectiveness is relatively good but not as high as that offered by the products whose formula includes any of these two salts:

•     Calcium carbonate. It is the compound that is used more frequently, but requires a high amount of stomach acid for digestion; therefore, it must be consumed with food; Sometimes it irritates the stomach wall.
•     Calcium citrate Without a doubt, it is the supplemental form that is better absorbed; it does not require the presence of extra stomach acid to dissolve and, therefore, it is rare that it generates discomfort.

It should also be noted that the consumption of calcium supplements must adhere to certain rules and restrictions, in order to prevent unwanted effects:

•     The dose indicated by the doctor must be respected at all times, since an increase in it can trigger digestive problems such as constipation (difficulty in evacuating the bowel), abdominal inflammation and gas. The specialist should be consulted when these symptoms occur, in order to adjust the amount administered.
•     High amounts of calcium also generate a greater propensity to develop kidney stones (pebbles inside the kidney), in addition to which they can strain this organ more. Therefore it is necessary that every person with problems in the urinary system consult the general practitioner or urologist and explain their case before using these products.
•     Due to their intervention in circulatory and muscular functions, people with heart and hormonal problems should avoid the consumption of calcium supplements without having consulted the cardiologist or endocrinologist about their convenience.
•     Medical evidence has shown the possibility that calcium is not absorbed properly when fiber, coffee, cola, black tea, cigarettes and laxatives (which accelerate intestinal evacuation) are consumed, so it is advisable to reduce or eradicate its use during the treatment.
•     Vitamin D is necessary for calcium to be absorbed, so it is recommended the use of food supplements containing calcium or calcium supplements enriched with this substance. It is also necessary to take the Sun for 15 or 20 minutes a day.
•     The consumption of large amounts of calcium can hinder the absorption of magnesium and phosphorus, so that prolonged treatment for strengthening the bones should contemplate the use of multivitamins that help the body to acquire them.
•     Some research has suggested that calcium supplements may favor the appearance of cancer (growth of malignant cells that form tumors) in the prostate, so those who have been detected or have a propensity to suffer from it should avoid using it or , at least, consult the urologist before your employment.
•     There are medications that can have an adverse reaction when consumed in combination with calcium supplements, so the doctor should be informed of any ongoing treatment.

Finally, it should be noted that in recent times there has been considerable publicity to some mineral supplements "of natural origin", such as bone meal, dolomite, coral calcium and oyster shell, as it is said that their use and absorption are much better than with those formulas obtained in the laboratory. However, scientific evidence has not supported such a claim and, instead, have shown that these products may have high concentrations of lead, toxic metal. Therefore, we recommend avoiding consumption and choosing the products that your specialist recommends.

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Calcium and calcium supplements: achieve the right balance

Calcium is important for bone health. Look how much calcium you need and how to get it.

Calcium is important for optimal bone health throughout your life. Although feeding is the best way to get calcium, calcium supplements may be an option if feeding is not enough.

Before you consider taking calcium supplements, make sure you know how much calcium you need, the advantages and disadvantages of calcium supplements, and what type of supplement to choose.



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The benefits of calcium

The body needs calcium to develop and maintain strong bones. The heart, muscles and nerves also need calcium to function properly.

Some studies suggest that calcium, along with vitamin D, may offer benefits beyond bone health: it may protect against cancer, diabetes and high blood pressure. However, the evidence on these health benefits is not categorical.

The risks of an insufficient amount of calcium

If you do not get enough calcium, you could have health problems related to weak bones:

•     Children may not reach full potential height as adults.
•     Adults may have low bone mass, which is a risk factor for osteoporosis.

Many Americans do not consume enough calcium in their diets. Children and adolescents are at risk, but so are adults 50 and older.

Calcium needs

The amount of calcium you need depends on your age and sex. Keep in mind that the upper limit indicated in the table represents a maximum safe amount, and not the amount you should try to consume. If you exceed the upper limit, you could increase your risk of having health problems related to excess calcium.

Calcium: recommended daily amount for adults mens    
Recommended daily allowance     Maximum daily limit

• 19-50 years     1000 mg     2500 mg
• 51-70 years     1000 mg     2000 mg
• 71 years or older     1200 mg     2000 mg
• Women     Recommended daily allowance     Maximum daily limit
• 19-50 years     1000 mg     2500 mg
• 51 years old or older     1200 mg     2000 mg

Calcium and diet

The body does not produce calcium, so we must obtain it from other sources. Calcium is present in several foods, including:

•     Dairy products, such as cheese, milk and yogurt
•     Dark green leafy vegetables, such as broccoli and kale
•     Fish with edible soft bones, such as sardines and canned salmon
•     Calcium-fortified foods and beverages, such as soy-based products, cereals and fruit juices, and milk substitutes

To absorb calcium, the body also needs vitamin D. Some foods naturally contain small amounts of vitamin D, such as salmon with canned bones and egg yolks. You can also get vitamin D by eating fortified foods and exposing yourself to the sun. The recommended daily amount of vitamin D is 600 international units (15 micrograms) per day for most adults.

Who should consider taking calcium supplements?

Even if you follow a healthy and balanced diet, you may find it difficult to get enough calcium if:

•     You follow a vegan diet
•     You are lactose intolerant and you reduce the consumption of dairy products
•     You consume large amounts of protein or sodium, which can cause your body to eliminate more calcium
•     You have osteoporosis
•     You receive long-term treatment with corticosteroids
•     You have certain digestive or intestinal diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease

In these situations, calcium supplements can help you meet your calcium needs. Talk to your doctor or dietitian to determine if calcium supplements are right for you.

Do calcium supplements pose risks?

Calcium supplements are not for anyone. For example, if you have a disease that causes excess calcium in the bloodstream (hypercalcemia), you should avoid calcium supplements.

It is not definitive, but there may be a relationship between calcium supplements and heart disease. The tests are disparate, so more research should be done so that doctors know the effect that calcium supplements may have on the risk of having a heart attack.

A similar controversy exists about the relationship between calcium and prostate cancer. Some studies have shown that a high intake of calcium due to the intake of dairy products and supplements may increase the risk of developing this type of cancer, while other more recent studies did not find an increased risk of prostate cancer due to the total calcium, dietary calcium or the consumption of calcium supplements.

Until more is known about these possible risks, it is important to be careful with the consumption of excessive amounts of calcium. As with any other health disorder, it is important to talk with your doctor to determine the best option for you.

Types of calcium supplements

In calcium supplements, different types of calcium compounds are used. Each compound contains varying amounts of calcium mineral (known as "elemental calcium"). Frequent calcium supplements can be classified as follows:

•     Calcium carbonate (40 percent elemental calcium)
•     Calcium citrate (21 percent elemental calcium)
•     Calcium gluconate (9 percent elemental calcium)
•     Calcium lactate (13 percent elemental calcium)

The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is less expensive and, therefore, is often a good first choice. Other forms of calcium in supplements include gluconate and lactate.

In addition, some calcium supplements are combined with vitamins and other minerals. For example, some calcium supplements may also contain vitamin D or magnesium. Examine the list of ingredients to see what form of calcium is in your supplement and what other nutrients it may contain. This information is important if you have a dietary or health problem.

How to choose calcium supplements

When you analyze calcium supplements, consider these factors:

Amount of calcium

Elemental calcium is essential because it is the amount of real calcium that the supplement contains. It is what the body absorbs for the growth of bones and other health benefits. The product information label that calcium supplements have is useful in determining how much calcium a portion contains. As an example, calcium carbonate is 40 percent elemental calcium; therefore, 1250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to consider the serving size (number of tablets) when determining how much calcium is in a serving.

Tolerability

Calcium supplements cause very little or no side effects. But sometimes they can cause side effects, including flatulence, constipation and bloating. In general, calcium carbonate is the one that causes more constipation. It is recommended that you try different brands or types of calcium supplements to find the one you tolerate the most.

What prescription medications do you take?

Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers. Depending on the medications you take, it is recommended that you take the supplement with or between meals. Ask the doctor or pharmacist about possible interactions and what type of calcium supplement would be right for you.

Quality and cost

Manufacturers are responsible for ensuring that supplements are safe and that what they claim is true. The United States Pharmacopeia Convention (USP), ConsumerLabs.com (CL) or the Organization for Health and Public Safety (NSF) autonomously test the products of some companies. Supplements containing the abbreviation USP, CL or NSF voluntarily comply with the industrial standards of quality, purity, concentration and disintegration or dissolution of the tablets. The different types of calcium supplements have different prices. If the price is a factor in your decision, compare them between stores.

Supplement presentations

Calcium supplements come in a variety of forms, including tablets, capsules, liquids or powders. If you have difficulty swallowing pills, it is recommended that you buy a chewable or liquid presentation.

Absorbency

The body must be able to absorb calcium to be effective. All varieties of calcium supplements are better absorbed if taken in small doses (500 mg or less) with meals. Calcium citrate is well absorbed if taken with or without food, and is a recommended form for people who have lower stomach acid (more common in people over 50 or who take acid blockers), intestinal disease inflammatory or absorption disorders.

More is not always the best: Excess calcium has risks

Calcium in the diet is usually safe, but consuming more is not necessarily better, and excess calcium does not provide protection for the bones.

If you take calcium supplements and eat calcium fortified foods, you may receive more calcium than you think. Check the labels of the food and supplements to check how much total calcium you receive daily and if you meet the recommended daily requirements, but without exceeding the recommended maximum limits. And be sure to tell your doctor if you are taking calcium supplements.

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Calcium to prevent osteoporosis is it enough?

Osteoporosis is a disease that produces a progressive decrease in bone mass. It does not hurt, nor does it present any symptoms, but it progresses silently, weakening the bones until one day a fracture occurs and the problem comes to light.

Women over 45 are at higher risk of suffering from it, due to the hormonal changes characteristic of menopause, but other circumstances can also be causal factors: genetics, taking some medications, smoking, drinking excessively, not doing Exercise and carry a diet low in calcium, vitamins and minerals.



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In Spain about 2 million women suffer from osteoporosis (1 in 4) and according to the Spanish Society of Rheumatology (SER), a high percentage will suffer at least one osteoporotic fracture in their remaining life: 1 in 3 women and 1 in 5 mens.

To prevent bone problems, exercise and diet are key players. Exercise because it helps keep bones strong and well nourished, and diet, because it is responsible for providing the body with the substances it needs to be in shape.

It is known that calcium is the mineral par excellence for bones, now, it must be clear that it is not enough and that not everyone has the same requirements. So important is that there is no lack of calcium (about 800 mg / day) as well as absorbing well . And do not forget that to promote the absorption and fixation of calcium in the bones, the contribution of magnesium, vitamin D and vitamin K is essential.

If your diet is complete, varied and balanced and you do not have your needs increased, it will probably be enough. If not, consult a health professional about the possibility of supplementing your diet with an adequate complement.

Do it for the future of your bones!




Take enough calcium

General information: Introduction
The body needs calcium to build strong bones when you're young and to keep them strong as you get older. We all need calcium, but calcium is especially important for women and girls. Many people, including most women, do not take enough calcium.

How much calcium do I need every day?

Women:

• If you are between 19 and 50 years old, take 1000 mg (milligrams) of calcium every day.
• If you are 51 years old or older, take 1200 mg of calcium every day.

Mens:

• If you are between 19 and 70 years old, take 1000 mg of calcium every day.
• If you are 71 years old or older, take 1200 mg of calcium every day.

Children:

• Children between 1 and 3 years old need 700 mg of calcium every day.
• Children between 4 and 8 years old need 1000 mg of calcium every day.
• Children between 9 and 18 years need 1300 mg of calcium every day.
• Calcium can prevent osteoporosis (weakening of the bones).
• Osteoporosis is a disease that causes bones to become brittle and fracture more easily. Some people do not know they have osteoporosis until a bone is broken.

• One in four women and one in 20 men over 65 in the United States have osteoporosis. Calcium helps keep bones strong and less likely to break.

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Osteoporosis: Diet rich in calcium and vitamin D

Osteoporosis is a disease characterized by the loss of bone mass and its resistance, which makes the bones more fragile and have a higher risk of fracture.

Dr. Luis Pérez Edo, specialist in rheumatology at the Hospital del Mar in Barcelona and director of the book "Manual of bone diseases", explains why it is so important to prevent osteoporosis, a disease that affects 35% of older Spanish women of 50 years and whose incidence could be reduced through healthy habits such as a diet rich in calcium, the practice of moderate physical activity and avoid toxic habits such as alcohol and tobacco.



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What is osteoporosis and why is its prevention so important?

Osteoporosis is a disease characterized by the loss of bone mass and its resistance, which makes the bones more fragile and have a higher risk of fracture. It is a chronic disease, so prevention is essential. It is the only and most effective way to combat it and thus avoid its high incidence: 35% of Spanish women over 50 suffer from it. It can be prevented by daily habits that are very easy to perform and that contribute to maintaining strong bones: a diet rich in calcium and vitamin D foods, moderate exercise and bone-damaging habits, such as alcohol and tobacco.

What symptoms does osteoporosis have?

Osteoporosis has no symptoms; In fact, it is known as the "silent disease". It does not hurt and is not usually detected until the patient comes to the doctor for a fracture. Therefore, it is important that women who start menopause and have risk factors such as fractures due to trauma of little magnitude, both in the patient and in the direct family, underweight or consumption of alcohol and tobacco, among others, follow the prevention advice: a diet rich in calcium and adequate physical activity and that go to the specialist to assess the need to perform tests for diagnosis.

Why women who have gone through menopause are at higher risk of having less strong bones?

Menopause is a risk factor, since it generates a more rapid loss of bone mass in women. After the first years, the speed of bone loss increases, thus causing a greater fragility of the bones.

Why is it advisable to consume foods rich in calcium to maintain strong bones?

Calcium is an essential mineral for our bone health, as it helps keep our skeleton strong. The main dietary source of calcium are dairy products, which, in addition to having a rich calcium component, are a good source of protein and other micronutrients important for overall health. It is recommended that the diet include a minimum of 1,200 milligrams daily of calcium, which can be found mainly in dairy products: yogurts enriched in calcium, milk and cheese, and to a lesser extent in vegetables such as spinach, cabbage or broccoli. , as well as in fish such as sardines, nuts and legumes.

In addition to calcium, specialists advise vitamin D. Why is it important?

Vitamin D is a necessary compound for the development of the human skeleton and essential to fix and absorb calcium in bones. Just as when building a house cement is needed to join bricks and create a structure, calcium needs vitamin D to build bone mass.

Which ones with the main sources of vitamin D?

The sun and food are the main sources. Specialists advise walking and exercising adapted to each person, as well as sunbathing moderately: approximately twenty minutes a day, although in summer and when there are high temperatures you have to monitor the hours of highest solar radiation.

However, in addition to the sun, other sources of vitamin D, which can be found in food, are necessary. For example, there are dairy products such as yoghurts that include an extra supply of calcium and vitamin D, so they are a highly recommended option.

To what extent is exercise beneficial for our bones?

Exercise strengthens the bones, activating their formation, and thereby helps prevent osteoporosis. In addition, it accelerates the blood supply and, therefore, helps calcium to reach the bones earlier. A sedentary lifestyle, which increases the loss of bone mass, should be avoided.

From what age is it important to take care of our bone health?

We have to take care of it at all times, since up to the age of thirty we build our bone capital, and from then on our bone mass will begin to lose its density. Therefore, in the first decades of life we ​​must ensure that we acquire the maximum, and then we must contribute to losing the minimum. It is around the age of fifty when we have to reinforce more than ever the daily amount of calcium and vitamin D that we ingest.

Dairy products enriched with calcium and vitamin D and moderate exercise are daily habits that help maintain strong bones.

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Vitamin D and calcium supplements to prevent fractures

The role of vitamin D and calcium in bone health

Calcium is an essential mineral for many body functions,
including the formation and maintenance of healthy bones. The
human body does not produce calcium; he gets it from food
or supplements. Because the bones break down and you
constantly rebuild, calcium is necessary during
lifetime. Vitamin D is also essential for bone health,
mainly because it helps the calcium ingested to be absorbed
from the intestine. Most vitamin D of the body
produces the skin in response to sunlight, but it also
It can absorb food and supplements.



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Bone density and risk of fractures

With age, the rate of bone breakdown begins at
overcome the reconstitution index. In women, a reason
important is a decrease in estrogen levels
during menopause. Over time, this can cause a
low bone density (fragile bones). Finally, this can
cause osteoporosis (porous bones). People with
osteoporosis are more likely to have bone fractures,
especially after a trauma, like a fall.
Get enough vitamin D and calcium through
food at a young age can decrease the risk of
develop osteoporosis later. However, the function of
Taking vitamin D and calcium supplements is less clear.

What is the population that is considered to take
Vitamin D and calcium supplements to prevent fractures?

This recommendation is valid for adults who do not have
osteoporosis or known vitamin D deficiency, nor
history of osteoporotic bone fractures or an increase
in the risk of falls and living in the community (not in a
asylum or in another institutional care environment).

What are the possible benefits and harms of taking
Vitamin D and calcium supplements to prevent fractures?

The possible benefit of taking vitamin D supplements and
calcium is that it helps prevent osteoporosis, and therefore,
decreases bone fractures. However, currently not
there is sufficient evidence to say that this is the case for
majority of older adults. What the evidence does show
is that you take lower doses of vitamin D and calcium (400 IU
of vitamin D and 1000 mg of calcium daily) does not prevent
fractures in postmenopausal women. The possible damages
of taking a combination of vitamin D and calcium includes a
Small increase in the risk of having kidney stones. The
possible relationship between vitamin D supplements and calcium
and cardiovascular disease is controversial, but no
Study has shown a direct relationship between them.

How emphatic is the recommendation to take supplements
of vitamin D and calcium to prevent fractures?

In the case of men and women who did not go through the
menopause, there is not enough evidence to weigh the
benefits and harms of taking vitamin D and calcium supplements
to prevent fractures. In the case of postmenopausal women,
there is not enough evidence to weigh the benefits and damages
to take> 400 IU of vitamin D and> 1000 mg of calcium daily,
but there is evidence that taking 400 IU of vitamin D
and 1000 mg of calcium daily does not have a net benefit in
the prevention of fractures.

Conclusion: current recommendation to take supplements
of vitamin D and calcium to prevent fractures

The USPSTF concludes that, for men and women
premenopausal women who live in the community, does not exist
sufficient evidence to evaluate the comparison of damages and
benefits of vitamin D and calcium supplements, alone or
combined, for the prevention of fractures (enunciated "I"). At
In the case of postmenopausal women, the USPSTF does not recommend
take 400 IU of vitamin D and 1000 mg of calcium daily
to prevent fractures (statement "D"). In the case of
postmenopausal women, there is not enough evidence to
take> 400 IU of vitamin D and> 1000 mg of calcium daily
to prevent fractures (statement "I").