Calcium Intake: Natural Sources, Daily Needs & Supplements

Calcium accounts for around 1.5% of your body weight, yet its significance extends far beyond the simple fact that it helps to develop strong bones. The function of muscles, nerve transmission, and blood clotting are all significantly impacted by the presence of this crucial mineral. However, due to allergies or dietary choices, it may be necessary to limit or avoid consuming a large number of Ca-rich foods, such as dairy products. To put this into perspective, having a grasp of the natural sources of calcium and the possibility of requiring supplementation will assist you in making well-informed decisions regarding your health.

Natural Sources of Calcium: Difficulties

With their high bioavailability, dairy products including milk, cheese, and yoghurt are good sources of Ca. Other dairy items include cheese and yoghurt. On the other hand, there are different choices available to you if you observe a plant-based diet or if you are lactose intolerant. Calcium-fortified plant milk (such as almond, soy, or oat milk), tofu, leafy greens (such as kale), and specific nuts and seeds are all potential sources of calcium that might contribute to your daily consumption.

Additionally, it is essential to take into account bioavailability, which refers to the degree to which the body is able to absorb Ca from a variety of sources. Although calcium from dairy products is readily absorbed, certain plant meals, such as spinach, contain chemicals called oxalates that can diminish the body’s ability to absorb calcium. It is possible to get appropriate calcium intake by consuming a diversified diet that contains a number of different Ca sources. If you are concerned about deficiency, you should seek the advice of a healthcare expert before making any changes to your diet or start taking any supplements.

How Much Calcium Per Day?

Therefore, how much calcium do you actually require on a daily basis? It is possible for recommendations to change depending on factors such as age and gender. The Dietary Reference Intakes (DRIs) that were created by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine include recommendations for the amount of Ca and other nutrients that should be consumed on a daily basis.

Calcium Supplements: Which One to Choose?

If dietary sources aren’t enough, calcium supplements can help maintain adequate levels. Two common forms are:

1. Calcium Carbonate

One of the most widely available and reasonably priced varieties of Ca pills is this one. The fact that it has a high percentage of elemental Ca indicates that it includes. However, because stomach acid is necessary for its breakdown, it is most effectively absorbed when it is consumed in conjunction with food.

2. Calcium Citrate

This form is more easily absorbed, even when it is not consumed with food, and is frequently referred to as a Ca citrate supplement. Many people find that it is easier on the stomach and advantageous if they have lowered stomach acid, despite the fact that it contains a lesser percentage of elemental Ca in comparison to calcium carbonate.

You should always seek the opinion of a specialist, especially if you are thinking about giving calcium supplements to your children. When children have specific requirements, it is important to seek the advice of a specialist to ensure that they are given the appropriate dosage in a secure manner.

Comparing Two Quality Products

If you are seeking calcium supplements that you can rely on, Nutrilink offers two products that have been tried and tested for their effectiveness. Biotics Research’s Ca-Zyme is formulated with Ca citrate as its foundation. In addition to providing antioxidant enzymes such as superoxide dismutase (SOD) and catalase, it additionally contains 200 milligrammes of this mineral in a single tablet. In the meantime, each vegetarian capsule of Calcium Citrate from AllergyResearchGroup contains 150 milligrams of calcium in the form of citrate.

These two items are sourced from reliable brands that are well-known for the quality and purity of the components they contain. Your specific requirements, lifestyle, and health will all play a role in determining which supplement is best for you. Whether you are trying to treat a Ca shortage or you are just trying to support your health over the long term, it is essential to identify the amount of calcium that you actually require on a daily basis. Trustworthy shops such as Nutrilink can be a reliable supply of calcium citrate supplements or carbonate formulae in the event that you make the decision to add them into your diet.