Updated: Sep 22, 2020
The first thing that comes to our mind when talking about calcium is bones and teeth, but other than that, it has many other functions to perform in our body. In all living organisms, it is an essential nutrient and vital for the bone health of human bodies. Almost 99% of our calcium is in bones and teeth and it is required to build and maintain our body structure. Furthermore, it also plays a vital role in muscle movement and cardiovascular function. To enrich our body with its supply, add healthy food in your diets such as cheese, milk, yogurt, broccoli, kale, soft-bones fishes like sardines, and canned salmon, along with soy products, cereal and fruit juices. However, you also need a good amount of vitamin D, as it supports the body in absorbing calcium. One of the major resources of getting vitamin D is sunlight. Other than that, we can have it from fortified dairy products and fish oil. People who do not prefer non-veg can opt for the natural sunlight for vitamin D and supplements to fill the deficiency of calcium.
The standard of calcium requirements highly depends on your gender and age. For example, according to the Office of Dietary Supplements, infants till 6 months need at least 200 mg followed by 260 mg for 7-12 months babies. Moreover, kids ranging from 1 to 3 years need to take 700 mg every day. Going further, for the age range of 4 to 8 years, 1000 milligrams a day is required and the highest requirement is in adolescent years, 1,300 mg, for 9 to 18-year ones, each day for the maximum and healthy growth of a child. Recommended Dietary Allowance(RDA) for adults men between the age of 19 to 50 is a minimum 1,000 mg to maximum 2,500 mg. Whereas for the male between the age of 51 to 70 years, he needs at least 1,000 mg and a maximum up to 2,000 mg. While any older man than that should consume at least as little as 1,200 mg and up to 2,000 mg. Women are categorized in two major groups, where the first group consist of the age range from 19 to 50 years and the recommended dosage is of 1000 mg to 2500 mg per day. In the second group, the suggested amount ranges from a minimum of 1200 to 2000 mg for the women who are 51 years or older. Having inadequate calcium includes health risks like poor growth and high potential of osteoporosis in older age.
Though following a healthy diet is an efficient way to have enough resources of calcium, some people still may face the deficiency if they follow a strict vegan diet, suffering from osteoporosis and have lactose intolerance. Other than that, some of the medical conditions like a long-term treatment with corticosteroids or illness like inflammatory bowel disease or celiac disease may also lead to an insufficient amount of calcium in the body. Excessively consuming protein and sodium also decreases the calcium from the body. In such scenarios, taking regular supplements is the only option left as our body does not produce calcium on its own.
Some of the major benefits taking calcium tablets are inclusive of strong bone health, muscle contraction, and improved cardiovascular system. Here is a brief discussion about each.
One of the prominent factors for the development, growth and maintenance of bone is calcium, not only that but it covers almost all parts of bones and teeth. During the growth years, calcium supplements provide enough support for the buildings of bones and after that, at a young age, it helps in maintaining the healthy bone structure. Bone density loss is one of the comments issues elderly face as a part of the natural ageing process, especially women who have passed her menopause period. Moreover, females have higher chances of osteoporosis, compared to men and younger generations.
Calcium tablets supports the muscle contraction by relaxing a muscle when a nerve stimulates it.
Calcium supplements supports blood clotting. It also plays a key role in the maintenance of the heart muscle by relaxing it. Many studies have concluded a relation between higher consumption of calcium and lower blood pressure rates.
Unless the support of calcium, some important enzymes can not work properly.
Some of the major roles of including a proper amount of calcium in the diet are:-
Decreased risk of higher blood pressure rate during pregnancy and a lower rate of blood pressure in younger people
Reduced chances of getting high blood pressure in people whose mother has taken enough calcium during her pregnancy period
Improved cholesterol values
Decreased risk of colorectal adenomas which is one type of non-cancerous tumour