"Calcium deficiency
is the result from
lifestyle factors:
poor diet, lack of
exercise, caffeine,
alcohol, laxatives,
smoking, antacids,
low stomach acidity,
poor quality calium
supplements."
-Thomas G. Kotronis
CALCIUM BENEFITS
 Calcium is the most abundant mineral
in the human body. The average adult
has about 2 to 3 pounds of calcium
in their body, with about 99% in
the bones and teeth. The remaining
1% of body calcium is found in
the blood and within cells, where
calcium helps with dozens of
metabolic processes. This 1% of
calcium is so important to maintain
that the body will draw on calcium stores in the bones – even at the expense of causing
osteoporosis – to keep blood and cellular calcium levels within the proper range. Good
dietary sources of calcium include all dairy products and several vegetables such as
broccoli, bok choy and kale. A cup of milk contains about 300mg of calcium.
More than 99% of the body's calcium is stored in bones, where it serves both a structural and physiological role. The most obvious need for calcium is to help build and maintain strong bones, but calcium is also important for blood clotting, muscle contraction, nerve transmission, and maintenance of normal blood pressure. There is also some evidence that calcium supplements may be helpful in reducing the risk of colon cancer, regulating heart rhythms and treating premenstrual syndrome (PMS).
For decades, we have known about the important role that calcium plays in
achieving and maintaining strong bones -and helping to prevent osteoporosis.
More recent research, much of it conducted over the past 5 years, has suggested a number of other beneficial health effects of getting adequate calcium
in the diet. Among the more exciting research, scientists have recently shown
that eating more calcium-rich foods reduces the risk of colon cancer in men and that
women who take daily calcium supplements can cut premenstrual symptoms in half
(pain, bloating, mood swings, and food cravings). In other studies, researchers found that
adequate calcium intake (along with vitamin D) can reduce blood pressure in women with
mild hypertension and in black teen-agers (two groups who rarely consume enough
calcium). The hypertensive effects of a high-salt diet tend to be most pronounced among
people whose diets are low in calcium. In addition, women who take calcium supplements
during pregnancy gave birth to children with healthier blood pressure levels (lower than
average for the first seven years of life) - this might reduce the child's risk of developing
high blood pressure later in life. If that weren't enough evidence that calcium supplements
might be a good idea, there is also some evidence that calcium can even influence mood
and behavior. The suggestion comes from a space shuttle study in which hypertensive rats
become agitated when consuming a low-calcium diet, but become more calm and relaxed
and when their diets contain adequate calcium levels.
Side effects from calcium supple-
ments are rare, but may be possible
at extremely high intakes. The Upper
Intake Level (UL) for calcium is
2,500mg per day. Intakes above
1500 mg per day have not been
associated with any greater benefits
than more moderate intakes in the
1200-1500 mg per day range.
Calcium - it's not just for bones any-
more. The most abundant mineral in the body, calcium is most often associated with
strong bones and teeth. After all, the body stores about 99% of its calcium in the skeleton.
These calcium stores, however, are much more than idle calcium warehouses - they are
actually a very active site of continuous mineral exchange between the bones and the
blood. The bones continuously release calcium and other minerals into the circulation,
where calcium may play a role in controlling blood pressure, easing PMS (premenstrual
syndrome) and fighting colon cancer. Calcium is cheap, easily available and well tolerat-
ed as a supplement. Practically nobody consumes enough calcium in their daily diet, so
calcium is one of the nutrients for which supplementation is highly recommended.
The Daily Reference Intakes (DRI) recommend the following
daily intakes for calcium:
• 1,300 mg for ages 9-18.
• 1,000 mg for adults aged 19-50.
• 1,200 mg for older adults
• 1,500 mg for postmenopausal women not taking hormone replacement therapy.
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