Visit The Symptom Checker. Read More. Nutrition Tips for Kids. Preventing Malnutrition in Older Adults. Diabetes and Nutrition. Antioxidants: What You Need to Know. Path to improved health You need calcium to keep your bones and teeth healthy and strong throughout your life. Your body also uses calcium to: Help blood vessels and muscles work properly. Help release hormones and enzymes that keep your body working properly. Help your nerves carry messages throughout your body.
Help control important nutrients, such as magnesium, phosphorus, and potassium. Doctors recommend: Children ages months: milligrams mg per day. Children ages months: mg per day. Children ages mg per day Children ages 1, mg per day Children ages 1, mg per day Adults ages 1, mg per day Adult men ages 1, mg per day Adult women ages 1, mg per day Adults ages 71 and older: 1, mg per day.
Certain populations are at higher risk for low calcium levels, including: Postmenopausal women. People who have lactose intolerance and avoid dairy products. Women who have an eating disorder for example, anorexia. People who do not eat animal, fish, or dairy products vegans. People who take certain medicines for osteoporosis. People who have parathyroid disorders, inflammatory bowel disease, or liver or kidney disease.
Doctors recommend the following tolerable upper intake levels by age: Ages months: 1, mg per day Ages months: 1, mg per day Ages 2, mg per day Ages 3, mg per day Ages 2, mg per day Ages 51 and older: 2, mg per day Talk to your doctor about whether supplements are right for you.
Questions to ask your doctor Can too much calcium upset your stomach? Can illness cause low calcium? Can you develop osteoporosis at an early age? Last Updated: August 6, This article was contributed by familydoctor. Tags: Dietary Supplements , musculoskeletal , Orthopedic , osteoporosis , prevention.
Related Articles. Fortunately, lactose-free milk and other dairy products are available. You can take lactase drops and tablets with dairy to help with digestion.. Hard, aged cheeses such as Swiss, parmesan, and cheddar are lower in lactose. Yogurts with active cultures are easier to digest and much less likely to cause problems.
If you avoid dairy completely, many milk and dairy alternatives such as soy, almond, or coconut milk, yogurt, and cheeses are calcium fortified. It can be a challenge to get enough calcium in a vegetarian diet that does not include dairy. But you can enjoy good sources of calcium such as dark green leafy vegetables; broccoli; chickpeas, and calcium-fortified products, including orange juice, cereals, and soy, almond, or coconut milk, yogurt, and cheese.
Vitamin D helps the body absorb calcium, so you need to get enough of this nutrient too. Vitamin D is made by the body when the skin is exposed to sunlight. Fatty fish and egg yolks naturally have some too, but most of the vitamin D in our diets comes from vitamin D fortified milk, bread, and cereal.
Exercise is very important to bone health. Weight-bearing exercises — such as jumping, running, and walking — help make bones strong. It's best to get the calcium you need through a calcium-rich diet. Reviewed by: Mary L. Gavin, MD. Larger text size Large text size Regular text size. Past studies have raised concerns that taking calcium supplements may increase the risk of:. Calcium is essential for building and maintaining healthy bones and teeth. Among other roles, it may also help manage blood pressure.
It is best to obtain sufficient calcium through dietary sources, such as dairy products, green leafy vegetables, and tofu. However, a doctor may recommend supplementation for some people. Due to individual differences in requirements, experts do not recommend calcium supplementation for everyone. Anyone who is considering taking supplements should ask their healthcare provider for advice.
Calcium supplements are available for purchase online. What are some of the best iron supplements? Read on to learn about the role of iron in the body and to get a list of some iron supplements to try. There are many types of magnesium that people can use as dietary supplements, on the skin, and for specific conditions, such as constipation.
Taking potassium supplements may help prevent potassium deficiency. Learn about the benefits and risks of these supplements here, plus some options to…. What are some of the best zinc supplements? Read on to find more about zinc, its benefits, side effects, and products a person may consider trying. The best calcium supplement for a person will depend on their age and health needs. This article lists four high quality options to consider.
Benefits and sources of calcium Medically reviewed by Kathy W. Warwick, R. Why we need calcium Dietary sources How much calcium? Calcium deficiency Supplementation Risks of supplements Takeaway We include products we think are useful for our readers. Why we need calcium.
Share on Pinterest Green leafy vegetables, such as broccoli, are a good source of calcium. Calcium-rich foods. How much do I need? Calcium deficiency. Calcium supplements. Risks of supplements. Medically reviewed by Kathy W.
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