Calcium: What You Should Know

Calcium: What You Should Know

Calcium is an essential mineral that the body uses for many things, including:

* Building and maintaining bones

* Regulating muscle contractions

* Sending nerve signals

* Helping blood clot

* Supporting immune system function

The body cannot make calcium on its own, so you must get it from food or supplements.

How Much Calcium Do You Need?

The recommended amount of calcium you need each day depends on your age and sex. Here is a general guide:

* Children and adolescents: 1,300 mg

* Adults: 1,000 mg

* Women over 50: 1,200 mg

* Men over 70: 1,200 mg

Good Sources of Calcium

There are many good sources of calcium, including:

* Dairy products: Milk, yogurt, cheese, and ice cream are all good sources of calcium.

* Dark leafy greens: Kale, spinach, and collard greens are all high in calcium.

* Beans and lentils: Black beans, kidney beans, and lentils are good sources of calcium.

* Nuts and seeds: Almonds, chia seeds, and sesame seeds are all high in calcium.

* Tofu and fortified plant-based milks: Tofu and fortified plant-based milks are good sources of calcium for people who don't consume dairy products.

Calcium Supplements

If you're unable to get enough calcium from food sources, you may need to take a calcium supplement. Talk to your doctor before starting a calcium supplement to make sure it's right for you.

Calcium Toxicity

Getting too much calcium can cause health problems, including:

* Kidney stones

* Constipation

* Nausea and vomiting

* Muscle weakness

* Headaches

The upper limit of calcium intake for adults is 2,500 mg per day.

Talk to Your Doctor

If you have any questions about calcium or your calcium intake, talk to your doctor. They can help you determine how much calcium you need and the best way to get it.