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Calcium Ignored Supplement

Calcium Ignored Supplement In History Of Fitness

Calcium Ignored Supplement In History Of Fitness Calcium is one of the most commonly known minerals. Yet, a huge stratum of population is Calcium-deficient. We are repeatedly told that milk and milk products are the richest source of calcium which determines bone health. But is that enough information about calcium intake? Let’s understand a bit more about this essential mineral—what exactly calcium is and how much do we need, and also what other functions does it perform in our body.

Understanding Calcium

Calcium is an essential macro mineral (required in grams), majorly found in dairy products and to some extent in the green leafy vegetables. 90% of the calcium is stored in our bones and teeth. The rest of the 10% is stored in muscles and the cells. However, despite being beneficial for bone health, calcium also plays a pivotal role in maintaining healthy muscle contraction, prevents blood clotting and the nerve transmission in our body.

Food sources

Most of the calcium in the American diet comes from dairy products. Not only do they contain a lot of the mineral, but it’s in a form that’s easy to digest and absorb. An 8-ounce serving of plain yogurt provides about 400 mg of calcium; an 8-ounce glass of milk, 300 mg; and a slice of cheddar cheese, 200 mg.

Vegetables are another food source, although figuring out how much calcium you’re actually getting is tricky. If a vegetable contains oxalic or phytic acid, then the calcium may be poorly absorbed because of the acids. For example, a cup of frozen spinach contains almost as much calcium as a cup of milk, but only a tenth as much is absorbed because of the oxalic acid.

Calcium fortification of everything from orange juice to waffles is making it easier to get a great deal of calcium through diet alone. Breakfast cereals have been fortified for a long time; three-quarters of a cup of the breakfast cereal whole-grain Total contains 1,000 mg.s

Supplements and vitamin pills

Calcium supplements usually come in 500- to 600-mg tablets. You don’t absorb large doses of calcium as efficiently as you do small ones. Thus, much of a 1,000-mg tablet is going to waste, although unabsorbed calcium in the gut may have benefits. Taking a regular-size pill with calcium-fortified orange juice might also be a waste.

The calcium in most supplements is either in the form of calcium carbonate or calcium citrate. Research shows that they are absorbed equally well with meals, but calcium carbonate is harder to digest than calcium citrate. People are usually advised to take calcium carbonate with or soon after a meal. Calcium citrate can be taken at any time.

Most multivitamin pills contain a relatively small amount of calcium — about 100–200 mg.Calcium Ignored Supplement In History Of Fitness

Reading the labels

The Nutrition Facts label on food says % DV, which stands for percent Daily Value. The Daily Value for a nutrient is set by FDA regulations. It’s a single number and not the same as the Recommended Dietary Allowances (RDAs), which come from the Institute of Medicine and often vary with age and sex.

Currently, the Daily Value for calcium is 1,000 mg — the RDA for people ages 31 to 50 — not the 1,200 mg RDA for older adults. So, obviously, if you see a nutrition label that says, for example, a serving contains 20% of the DV, it contains 200 mg of calcium, not 240 mg.

The Supplement Facts label on supplements and vitamin pills is also based on the FDA’s Daily Values, not the RDAs. Although the calcium in those pills comes in several forms (calcium carbonate, calcium citrate, dicalcium phosphate), the amount of milligrams listed on the label is the amount of calcium you’re getting, not the larger compound.

How Calcium Deficiency Can Screw You Up

Calcium Ignored Supplement

Calcium Ignored Supplement In History Of Fitness

The deficiency of calcium leads to degradation in bone density, which further leads to a disease called osteoporosis. In women, calcium deficiency is more common and that is the reason women tend to suffer more with osteoporosis compared to men. Post 30, the body’s ability to absorb calcium slows down. Therefore, it is always a smart idea to consume the optimum amount of calcium-rich foods or supplementing calcium in order to fulfill the body’s calcium requirement.

Which Calcium Supplements To Use

Calcium carbonate and calcium citrate are the two most common forms of calcium that are being used as a supplement. However, there are certain factors that should be kept in mind while consuming these calcium supplement tablets. Calcium carbonate is a comparatively cheaper supplement and requires an acidic medium, preferably lactose, for better absorption. On the other hand, calcium citrate is easily absorbed by the body even on an empty stomach, and therefore, does not require any acidic medium or any other meal to support the absorption.

Problems with supplements

Acid rebound. Calcium carbonate may cause acid rebound: the stomach overcompensates for the high dose of calcium carbonate, which is alkaline, by churning out more acid. For that reason, people with a history of stomach ulcers are advised that they may not tolerate it and may have to switch to calcium citrate.

Constipation. Calcium supplements can have a mild binding effect but by themselves don’t usually cause serious constipation. But if you’re taking another supplement or medication that binds the stool, the addition of calcium supplements could cause a problem.

Too much calcium. Although it doesn’t happen often, some people have taken so much calcium that it causes hypercalcemia, an above-normal level of calcium in the blood. Hypercalcemia may cause nausea, vomiting, confusion, and other neurological symptoms.

Drug interactions. Large doses of calcium interfere with the absorption of a variety of drugs. You should avoid consuming large amounts of calcium — either in food or as a supplement — within 2–4 hours of taking a tetracycline or quinolone antibiotic. After taking alendronate (Fosamax), risedronate (Actonel), or another one of the bisphosphonate drugs for osteoporosis, you should wait at least 30 minutes before consuming a large amount of calcium. People taking calcium-channel blockers or beta blockers should discuss taking calcium with their doctors because it can reduce the effectiveness of these drugs.

Calcium Requirement

Calcium Ignored SupplementCalcium Ignored Supplement In History Of Fitness

How much calcium you need depends on your age and sex. Note that the upper limit in the chart represents the safe boundary — it’s not how much you should aim to get. If you exceed the upper limit, you may increase your risk of health problems related to excessive calcium.

Calcium: Recommended Dietary Allowance (RDA) for adults
Men Daily RDA Daily upper limit
19-50 years 1,000 mg 2,500 mg
51-70 years 1,000 mg 2,000 mg
71 and older 1,200 mg 2,000 mg
Women Daily RDA Daily upper limit
19-50 years 1,000 mg 2,500 mg
51 and older 1,200 mg 2,000 mg

Calcium Ignored Supplement In History Of Fitness

Factors Affecting Calcium Absorption

· Vitamin D and Vitamin K plays a major role in the calcium absorption level in the body. Deficiency of either of the vitamin can hamper the calcium absorption.

· Excess of caffeine in the form of tea or coffee also reduces the calcium absorption.

· Excess of other minerals like zinc, iron and phosphorus in the food can also slow down the calcium absorption.

· Calcium absorption is higher with the presence of lactose and the good quality of protein.

· Weight training enhances the calcium absorption by putting the mechanical stress on the bones that further accelerates the absorption.

Hence, if you are under 30, start filling your storehouse (bones and teeth) with calcium, and in case you are above 30, supplementing with calcium should be your priority to prevent diseases like osteoporosis, memory issues and muscle cramps.Calcium Ignored Supplement In History Of Fitness

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