Calcium helps form your bones and teeth. It is important for muscle
contraction, blood clotting, and enzyme activity. There is more calcium in your
body than any other mineral. Almost all of it-some two to three pounds-is found
in your teeth and bones. Calcium works together with phosphorus,
to make your teeth and bones healthy. Magnesium
and calcium work for cardiovascular health.
Other Benefits: Helps prevent osteoporosis. Helps protect against
familial colorectal cancer. Works with vitamin D to
protect against colorectal malignancies. Helps control your blood pressure.
Lowers your risk of heart attack and stroke. Helps conduct nerve impulses.
Speeds wound healing because it helps your blood coagulate.
Good for These Symptoms:
- Leg cramps
Signs of Deficiency:
- In children: rickets-stunted bone growth, bowed legs, and poorly formed
- In female adults: osteoporosis-loss of bone mass and increased fragility
leading to breakage.
- Lack of calcium is the most serious nutritional problem of older Americans.
- Many get far below even the minimal RDA for this micronutrient.
- Three quarters of women over thirty-five consume less than the minimal RDA.
Those at Risk for Low Calcium:
- Women over forty-five
- Men over sixty-five
- People who drink a lot
- Those with an inactive lifestyle
- People on low-calorie diets
- Those on high-protein diets
- Pregnant women
- Those with lactose intolerance
- Those who take antacids containing magnesium
- Those who take cortisone medication
- Milk and milk products
- All cheeses
- Ice cream
- Canned salmon and sardines
- Fitrus fruits
- Sunflower seeds
- Leafy green vegetables such as:
- Collard greens
- Kidney beans
- For supplements, the cheapest and best source is calcium carbonate.
- Take with meals
- Stay away from supplements with dolomite, bone meal, and oyster shells;
they contain toxic minerals
- Balance calcium with the mineral magnesium so
your body can make best use of the calcium
RDA: 800 mg
Optimal Level: 800 mg for men 1,000 mg for premenopausal women 1,500
mg for postmenopausal women
Maximum: 1,500 mg
Signs of Toxicity:
- Extensive calcification in bones and tissues
- Hyperactive stomach
- Can increase your risk of developing kidney stones if you have kidney
problems or are prone to kidney disease.
- Excessive supplements could eventually result in kidney failure even if you
don't have kidney disease
- Too much can damage your cardiovascular health by creating calcium deposits
on blood-vessel walls, leading to blockages and heart attacks
Drug Interactions: May affect absorption of minerals like iron,
zinc, and magnesium.