Calcium – to supplement or not to
supplement? That is the question. We all need this essential mineral every
single day. You know it as the mineral where 99% is stored in our bones and
teeth. And calcium is need for muscle function, nerve transmission, hormones,
and the contraction of our heart. So,
it’s a pretty important mineral, any way you slice it. But, should you take it
as a single dose supplement?
Daily calcium requirements are best
obtained through diet, if possible:
mg/day for women age 49 years and younger
1,000 mg/day for men 69 years and younger
1,200 mg/day for women 50 years and older
1,200 for men 70 years and older
Recent research has found that
taking calcium supplements....
may NOT protect the body from fractures,
increase risk for developing kidney stones
may increase cardiovascular
The very best sources of calcium
(and vitamin D) are the dairy products – milk, yogurt and cheeses. Strive for
three servings daily. Other sources of calcium (but not vitamin D) include
greens such as kale and spinach, almonds and canned salmon.
Our bodies are designed to get the
majority of nutrition from our diet, not in pill form. And more is not
necessarily better, because the body will need to do something with that extra
vitamin or mineral – will it be excreted or stored? The bottom line - obtain calcium from dietary
sources if you can.