White Mineral-Calcium

We've always heard our parents convince us to drink our mandatory glass of milk as kids for stronger bones and teeth..

But is that all we know of Calcium?

Well no,get your myths and facts clear about this mineral...

:)

What is Calcium?

After Carbon, Oxygen, Hydrogen and Nitrogen, Calcium is the most abundant body constituent, making up about 2% of body weight, or 1–1.5 kg in an adult.

Over 99% of this is stored in bones, the rest being distributed in plasma and all tissues and cells. Calcium serves important physiological roles.

It is an essential dietary element required in optimal amounts for good bone health, efficient nerve and muscle function, and overall cardiovascular health.

Our bones serve as a storage site for the body’s calcium, providing this mineral to the bloodstream for use by the heart and other organs. Eating a diet rich in calcium helps to restore it to the bones; supplements can help as well.

Absorption and Excretion

Calcium is absorbed by facilitated diffusion from the entire small intestine as well as from duodenum by a carrier- mediated active transport under the influence of vitamin D. Gibberish yeh?

Well,Calcium is absorbed from the small intestines and duodenum being the first part of the small intestine, the place where food enters first from the stomach, with the help of Vitamin D.

Phytates, phosphates, oxalates and tetracyclines complex with Ca2+ in an insoluble form in the intestines and interfere with its absorption. Vitamin D and PTH increase, while calcitonin decreases tubular reabsorption of Calcium.

About 300 mg of endogenous calcium is excreted daily: half in urine and half in faeces. To maintain calcium balance, the same amount has to be absorbed in the small intestine from the diet. The dietary allowance for calcium is 0.8–1.5 g per day. So much of technical details eh? Don't worry it was important for you to know and we can get to the easier part now.

Why is it necessary?

Calcium is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles and nervous system. It plays a role in maintaining normal blood pressure, regulating blood clotting, and preventing cancers of the digestive tract. It is also associated with relieving mood swings, food cravings, and decreasing the pain, tenderness and bloating associated with premenstrual syndrome (PMS)

What are some calcium deficiency signs?

Calcium deficiency symptoms (also known as hypocalcemia) range from >minor

-numbness or tingling of the fingers,

-muscle cramps,

-lethargy and poor appetite

>to more severe

-mental confusion,

-skeletal malformations

-dermatitis,

-In infants-delayed development.

Illnesses such as osteoporosis (brittle, thin, porous bones that easily break) and rickets are also associated with a deficiency.

How much, and what kind, does an adult need?

If vitamin D levels are optimal, most adults should be able to meet their daily calcium needs via a varied diet that includes a wide variety of calcium-rich foods. When individuals are unable to get enough calcium through a diet of calcium-rich foods, or for those who may need more than the recommended daily allowance, supplements can help. I recommend:

1.Women supplement with 500 to 700 mg of calcium citrate in two divided doses taken with meals for a total of 1,000-1,200 mg/day from all sources (including diet);

2.Men a recommendation not using calcium supplements at all (except on the advice of a physician), but instead getting 500-600 mg per day through diet.

I suggest supplementing with calcium citrate, which is more easily absorbed than other forms, taken with half the dosage amount of magnesium.

How much does a child need?

According to the NIH, the normal daily recommended intake for children is as follows:

1.Infants-3years of age-400-800 mg/day

2.Children between 4 -10 years of age is 800 mg/day;

3.Adolescent males is 800-1,200 mg/day

4.Adolescent females is 800-1,200 mg daily.

How do you get enough from foods?

An abundant source of this mineral in the American diet is dairy products – two glasses of milk per day provide 1,000-1,200 mg. If you choose to get your calcium via dairy products – and this is not essential, as there are many other calcium-rich foods – make sure you use only hormone-free, organic dairy products to reduce your exposure to the antibiotics and hormones found in many dairy products.

Non-dairy foods rich in calcium include: greens such as collards, mustard, kale, and bok choy; canned salmon (with bones) and sardines; tofu that has been coagulated with a calcium compound; calcium-fortified soy milk, fruit juice and cereals; blackstrap molasses; and broccoli.

Calcium supplements can be constipating, and should be balanced with magnesium.

Excessive amounts in the blood may have negative effects, including nausea, vomiting, loss of appetite, and increased urination.

More serious complications include kidney toxicity, confusion, and irregular heart rhythm.

Studies indicate that men who take too much may have an increased risk of prostate cancer, and should limit their dietary intake to 500-600 mg daily from all sources.

Are there any other special considerations?

-Vitamin D is key to absorbing and using calcium, so make sure to get adequate intake of vitamin D.

-Do not use bonemeal or dolomite as a source. The Food and Drug Administration has issued warnings that bone meal and dolomite could be dangerous because these products may contain lead.

-It is especially important that you are receiving enough when you become pregnant and that you continue to receive the right amount throughout your pregnancy as well as during breast feeding. Consult with your physician.

-Older people may need to take extra calcium or larger doses because they do not absorb it as well as younger people.

Disclaimer:Please take a doctor's opinion before starting your dose!

For any queries or questions please leave your comments below or you can also email me on insiya1793@gmail.com.

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Your Well-wisher,

Dr.Insiya

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