With the increase of age the body calcium requirement keeps increasing. If the body is inactive then the calcium is lost and the bones get weak and loose calcium. It is the active lifestyle and strength training or the weight bearing exercise which help to increase the muscle mass and also preserve the bone health.
How much Calcium?
How much is that? It depends on your age. According to the Institute of Medicine, the recommended daily amount of calcium to get is:
- 1-3 years: 700 milligrams daily
- 4-8 years: 1,000 milligrams daily
- 9-18 years: 1,300 milligrams daily
- 19-50 years: 1,000 milligrams daily
- 51-70 years: 1,200 milligrams daily for women; 1,000 milligrams daily for men
- 71 and older: 1,200 milligrams daily
What kind?
Calcium carbonate because "it's inexpensive, won't cause discomfort, and is a good source of calcium." Some people's bodies may have problems making enough stomach acid, or may be taking medications that suppress acid production. For them, a calcium citrate supplement might be better because it "dissolves a little better than calcium carbonate for these people."
Supplements, like calcium plus magnesium, coral calcium, and so on? Not necessary. But they note that supplements that combine calcium with vitamin D -- which is essential for the body to appropriately absorb calcium -- provide an added benefit.
Calcium and diet
Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of 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 products, cereal and fruit juices.
Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:
- Follow a vegan diet
- Have lactose intolerance and limit dairy products
- Consume large amounts of protein or sodium, which can cause your body to excrete calcium
- Have osteoporosis
- Have receiving long-term treatment with corticosteroids
- Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease
In these situations, calcium supplements may help you meet your calcium requirements.
How much?
The body can absorb only about 500 milligrams of a calcium supplement at any one time, says Puzas, so you can't just down a 1000-mg supplement first thing in the morning and call it a day.
Instead, split your dose into two or three servings a day. "The best way to take it is with a meal; calcium is absorbed better that way," Puzas says. If your daily diet includes calcium-containing foods and drinks, you may not need multiple doses.
Not too much calcium?
Daily calcium for people between the ages of 19 and 50 is 2,500 milligrams, and for those 51 and older it’s 2,000 mg.
Calcium supplements rarely cause excessive calcium levels in the bloodstream. "It doesn't hurt, but it's not particularly beneficial, either.”
One exception: people who have a tendency to make kidney stones. "You might make larger and more frequent stones with unusually high doses of calcium."
"There's really no point in taking more calcium than about 1,200-1,500 milligrams a day," Bolster stresses.
Exercise preserves calcium?
Until such information is available, consumers seeking to preserve their bones would be wise to rely primarily on dietary sources of the mineral and to pursue regular weight-bearing or strength-building exercises, or both. Walking, running, weight lifting and working out on resistance machines is unquestionably effective and safe for most adults, if done properly. Keep in mind the walking, jogging or running a marathon does not helps to preserve bone density and thickness.
