Calcium – The Bone Building Mineral

Everyone knows the many benefits of calcium, and the serious problems that can occur when sufficient levels are not maintained. We all know how important it is to drink lots of milk and consume lots of foods high in calcium. Even those men trying to lose weight will benefit from keeping their calcium levels high. That means lots of skim milk, calcium fortified frozen yogurt or ice cream, and other dairy products.
 

Food Sources
Milk is probably the best known source of calcium. Other important ways to get your calcium are by eating butter, beans, fruits, nuts and seafood. Some vegetables are also good sources of calcium.

Recommended Dosage
The Reference Daily Intake (RDI) is 1,000-1,300 mg. The amount of calcium needed depends on your age and your sex, with women generally needing more calcium than men.

Supplements
Calcium supplements are generally a combination of pure or “elemental” calcium with other chemicals or “salts.” The forms most commonly available are calcium aspartate, calcium carbonate, calcium citrate, calcium gluconate and calcium lactate.

When buying these supplements be sure to pay attention to the amount of the pure or “elemental” calcium in the supplement. Calcium carbonate contains the greatest amount of pure or “elemental” calcium.

Combines well with vitamins A and D.

Side Effects & Toxicity
Taking calcium in excess of 2.5 grams on a daily basis can cause interference with the absorption of other minerals, most often zinc and iron. Excessive amounts have also been linked to the formation of kidney stones.

Symptoms of Deficiency
Thinning bones and low bone mass is the most common problem caused by a deficiency. Lack of calcium can cause osteoporosis. Symptoms of a deficiency can include aching joints, a high LDL cholesterol level, irregular heartbeat, eczema, insomnia, muscle cramps, depression, and nervousness.