فارسی- How do I know I’m getting enough calcium?
- What is the best way to get calcium?
- What are the symptoms of calcium deficiency in adults?
- How can I get 1000mg of calcium a day?
- How much calcium a day is needed for osteoporosis?
- What is the best calcium to take for osteoporosis?
- Why is calcium no longer recommended?
- How can I increase my bone density after 60?
- Can too much calcium be harmful?
- How much calcium and vitamin D should I take per day?
- When should I take calcium tablets—morning or night?
How do I know I’m getting enough calcium? How much calcium a day is needed for osteoporosis? Can too much calcium be harmful?
Many people always ask these kinds of problems and questions. We will answer them and also explain the other similar challenges.
How do I know I’m getting enough calcium?
What is the best way to get calcium?
Good sources of calcium include milk and dairy products. In addition, the calcium it contains can be used very well by the body. A particularly high amount of calcium is contained in dairy products such as hard cheese (e.g., Emmental, Parmesan, and Gouda) and soft cheese (e.g., Brie, mozzarella, and Camembert).
What are the symptoms of calcium deficiency in adults?
In general, the resulting calcium deficiency can manifest itself in the following symptoms: toothache, tooth decay, and periodontal disease. Gum recession. Brittle nails, skin, and hair change.
As calcium deficiency progresses, muscle cramps are common, and people may become confused, depressed, forgetful, and experience tingling in their lips, fingers, and feet, as well as stiff, painful muscles. The disease is usually discovered through routine blood tests.
How can I get 1000 mg of calcium a day?
For example, if you eat and drink the following foods throughout the day, you will absorb a total of around 1000 mg of calcium:
- 2 slices of brown bread or whole-meal bread,
- 2 slices of Gouda, Edam, or Emmental ,
- 1 portion of broccoli,
- 2 glasses of mineral water (200 ml each) and
- 1 cup of yogurt (200 g).
Or
- 2 glasses of milk (200 ml each),
- 2 portions of Camembert and
- 1 portion of leaf spinach.
Or
- 1 cup of yogurt (200 g each),
- 1 portion of muesli (50 g) with milk (100 ml),
- 1 slice of brown bread or whole-meal bread,
- 1 slice of Gouda, Edam, or Emmental ,
- 1 serving of kale and
- 1 glass of mineral water (200 ml each).
How much calcium a day is needed for osteoporosis?
If it is not possible to cover the calcium requirement from food for dietary reasons (elevated cholesterol level, milk protein allergy, lactose intolerance), calcium tablets should be taken.
In order to be able to absorb calcium from the intestine and incorporate it into the bones, the body needs vitamin D. Vitamin D2 is formed from precursors in the skin through UV radiation. Vitamin D3 is absorbed with food (milk, liver, egg yolk). The active 1,25-dihydroxycholecalciferol is formed through metabolic steps in the liver and kidneys. Diseases of the intestines, liver, or kidneys can lead to a deficiency of active vitamin D.
For the basic treatment of osteoporosis, the administration of 1000–1500 mg of calcium and 400–800 IU of vitamin D3 is recommended.
What is the best calcium to take for osteoporosis?
Calcium from dairy products is therefore easier to use. Not only that, but there is neither oxalic nor phytic acid present there. Here, even lactic acid and lactose promote the absorption of calcium.
For preventive purposes, 500 mg of calcium and around 500 international units (IU) of vitamin D are usually sufficient. In the case of osteopenia or to treat osteoporosis, 1000 mg of calcium and 1000 IU of vitamin D are necessary. 1–2 of these tablets are sufficient for reliable and effective prevention.
Why is calcium no longer recommended?
Calcium intake via tablets can lead to kidney stones and vascular calcification if the dose is over 500 mg/day. Since many patients take multiple nutritional supplements, accidental overdoses are also possible.
How can I increase my bone density after 60?
After age 60, it is important to maintain and strengthen bone density to prevent osteoporosis and bone fractures. Here are some natural ways to increase your bone density:
- Exercise and strength training: Regular exercise, especially strength training, can strengthen bones. Intensive training has better effects on bone density than leisurely training.
- Adjust diet: Eat a balanced diet rich in calcium, magnesium, phosphorus, and manganese. These nutrients play a crucial role in bone formation.
- Foods like green leafy vegetables, dairy products, nuts, seeds, and fish are good sources of these minerals.
- Vitamin D: Sunlight is a natural source of vitamin D. Spend time outdoors to increase your vitamin D levels. Alternatively, you can also take vitamin D supplements.
- Essential Oils: Applying essential oils topically to affected areas can increase bone density and aid bone repair.
- Avoid smoking and alcohol. Smoking and excessive alcohol consumption can affect bone health.
- Vibration platforms: Try vibration platforms to increase bone density.
Can too much calcium be harmful?
In the long term, calcium can lead to kidney stones, gastrointestinal problems, and vascular diseases, or it can also be a symptom of various diseases. That’s why the calcium level is a natural alarm signal from the body. Dairy products, in particular, as well as some nuts and vegetables, contain a lot of calcium.
How much calcium and vitamin D should I take per day?
For adults, a tolerable total intake per day of 100 µg (4000 IU) is derived. Society even considers an intake of up to 250 µg of vitamin D3 per day (10,000 IU) to be harmless for healthy adults.
The FNB derived a UL of 3,000 mg per day for healthy children and adolescents aged 9–18 years and a UL of 2,500 mg per day for younger adults (age group 19–50). However, a lower UL of 2,000 mg per day was set for older adults aged 51 and over.
When should I take calcium tablets, morning or night?
Calcium requires stomach acid to be processed. You should therefore also take calcium with a meal, as the body produces a lot of stomach acid at this time. Whether for breakfast, lunch, or dinner, it is irrelevant.
In this article, we talked about all things about how much calcium your body needs and how some supplements like Calmerz, Calcimed, and Calcimo can provide enough calcium for your body without creating deposits in your arteries.
