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Health Benefits of Calcium

What is it?
Calcium and HealthCalcium is an essential mineral that plays multiple vital roles in the human body. Calcium is well known for being present in your bones and teeth, but calcium is also important for the heart, the nerves, and the body’s blood-clotting system. Calcium can be a difficult mineral to obtain if your are trying to lose weight, as many calcium-rich foods such as milk, cheese, and other dairy products, can be high in fat and calories. If you are looking to add calcium to your regiment but want to avoid dairy foods, one safe and simple alternative can be calcium supplements.

How does it work?
Calcium supports bone health because your bones are constantly undergoing changes, constantly breaking down and absorbing calcium. While it is true that calcium absorption is greater in adolescents, calcium stills plays a major role in adult life especially if you are looking to increase physical activity in the form of weight lifting and exercise. Calcium is also involved in high energy muscular contraction and helps regulate your body’s fat metabolism. If you are interested in losing body fat or toning your body up, calcium is an essential supplement to take.

Where can I get it?
Calcium can be found in abundance in many foods. Most notably, dairy is high in calcium content. Milk, yogurt, and all types of cheeses are all very high in calcium content. If you are looking to avoid dairy due to intolerance, simply do not like it, or are looking to lose weight by limiting caloric intake, there are many calcium-rich alternatives. Tofu, spinach, kale and broccoli are all adequate sources of calcium, however, all are pretty low in terms of percentage of daily recommended allowance for the mineral. Calcium supplements are highly recommended for those looking to lose belly fat and tone up without having to eat a ton of calorie-rich food to do it. Calcium supplements range from $10-$30 depending on quality, dosage, and volume and can be found online or through any local nutritional supplement retailer. Calcium supplements are safe, reliable, and affordable and can be vital to attaining your weight-loss or weight-gain goals!

Warnings / Side Effects
Calcium, being in such abundance naturally in foods, is a relatively safe supplement to take With that said, however, too much dietary calcium will result in adverse health effects. Most prevalent among these side effects is the formation of kidney stones, which can be very painful in both men and women. Remember to stay close to the recommended daily allowance of calcium which for men and women 14-18 years old is 1300 milligrams (mg) a day. From 19-40, the recommended daily allowance is 1000 mg. Also, be wary of taking calcium supplements while you are taking antibiotics. If you are on an antibiotic regimen for any reason, calcium will interfere with how your body absorbs the antibiotics and making them less effective.

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