Calcium - Should You Supplement?
Calcium is the most abundant mineral in the human body with 99% being stored in our bones and teeth. We all know that calcium is important in children for proper bone and teeth formation and as we age for bone density. Did you know that calcium also has many other functions in the body? Calcium is important for muscle contraction, nerve signal messaging, and in blood vessels for circulation. Calcium also regulates heart rate, fluid balance within cells and the release of hormones and enzymes affecting many body functions. The body doesn’t produce calcium so demands must be met by diet and supplementation.
Calcium Requirements
Our calcium requirements differ depending on age and gender.
Men:
19 – 70 yrs. 1000mg
71 yrs. on 1200mg
Women:
19 – 50 yrs. 1000mg
51 yrs. on 1200mg
Pregnant 1000mg
These requirements come from the Institute of Health and are the accepted amounts based on studies from the 1970’s. More recent studies involving thousands of subjects found that these high levels did not decrease the incidence of hip fracture. There are studies conducted by British, Swiss and American scientists with similar conclusions. The World Health Organization has set their recommendation at 500mg daily and in the UK its 700mg.
Calcium Supplementation Concerns
There is new cause for concern as evidence suggests that excess calcium intake can cause an increased risk of heart attack. Calcium can build up in arteries as we age leading to larger plaques that block blood flow. Excess calcium intake has also been linked to kidney stones. Calcium supplements increase oxalate levels which can produce the stones. A study published in the journal the Annals of Internal Medicine found that taking calcium supplements over 1000mg can double the risk of cancer. Not all of these studies have full consensus and further larger studies are warranted.
One commonality of these studies is that dietary calcium (from food sources) did not pose the same risks as calcium supplements and do not carry the same warnings.
The Takeaway
Calcium is an important mineral and deficiency should be avoided. Consuming a balanced diet with adequate calcium rich foods is a better option than taking supplements. The same is true for Vitamin D which helps regulate calcium uptake. If you don’t get any sun exposure supplementing with 400 – 800 IU of vitamin D a day may be warranted. Try to do regular weight baring exercise to protect bone density. There are many calcium rich foods such as most dairy including milk, yogurt and cheeses. Other sources include collard greens, dark leafy greens, soy beans, broccoli, sardines, and fortified foods like almond milk.
References:
Ods.od.nih.gov Calcium fact sheet
Nof.org National Osteoporosis Foundation
Health.Harvard.edu 5 Steps to Prevent Kidney Stones
Telegraph.co.uk Calcium Supplements Linked to Cancer
Health.clevlandclinic.org - Can Too Much Calcium Raise Your Heart Attack Risk?
Health.Harvard.edu – How Much Calcium Do You Really Need
Healthline.com – How Much Vitamin D should You Take for Optimal Health?