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Have you ever paused to ponder the significance of calcium in your diet, or only became aware once reports on calcium deficiencies became mainstream? The latter is more likely. Even now, many might not grasp the profound impact of calcium on our digestive system and cardiovascular health.
Calcium plays a pivotal role in food metabolism and heart rhythms. A deficit in this vital mineral can predispose one to heart ailments and osteoporosis. When our daily diet lacks sufficient calcium, the body compensates by sourcing it from our bone reserves. Consequently, this depletes the bone density, making them fragile. This phenomenon largely explains why older women, often unaware of their osteoporosis risk, face heightened chances of fractures, particularly hip injuries.
To fortify our bones with calcium, two critical factors are estrogen and physical activity. Regrettably, as we advance in age, estrogen production ceases post-menopause, and our capacity for regular exercise diminishes. However, Vitamin D acts as a savior, promoting calcium absorption. This is why many milk products are now fortified with calcium, given milk's rich Vitamin D content.
If you've identified a need to bolster your calcium intake through supplements, choose forms that the body can easily assimilate. Calcium salts like carbonate or phosphate in pill format are optimal. Yet, be cautious: certain calcium sources, notably bone meal and dolomite calcium, may harbor harmful metals including arsenic and mercury. A prevalent myth suggests antacids, which contain calcium, can replace dietary supplements. While there's some truth, relying on antacids isn't wise as large quantities are required, and they may upset digestion. A consistent regime of calcium carbonate or phosphate supplements taken with breakfast is advisable.
For those with cardiac, renal, hepatic conditions, or hypertension, it's imperative to consult a medical professional before introducing calcium supplements. Your current medication might either contain calcium or adversely interact with it.
Children are advised to consume 800 milligrams of calcium daily. This guideline holds for women until menopause. Post-menopause, due to dwindling estrogen levels, the daily intake should be ramped up to 1500 milligrams, nearly twice the previous amount.