Most people are aware that calcium is one of the most beneficial and necessary minerals in the human body. It plays a critical role in helping you build and maintain strong bones. That’s the “standout feature” everyone thinks about, but calcium also helps your nervous system and muscles function correctly. It’s one of those things you can’t cut out of your diet, or you’ll risk serious health problems – like osteoporosis, which is when your bones become extremely weak and brittle.
Consequently, this leads many of you to believe that calcium supplements are the answer. Some of you may view them in the same way that you view things like protein or vitamin supplements; generally harmless additions to your diet that give you a nice nutritional boost.
On the contrary, calcium supplements are not for everyone. Most people don’t need them, so let’s look at the potential dangers of taking calcium supplements and the only times they make sense.
How Much Calcium Do You Need Per Day?
Strangely, there are many disagreements on how much calcium a human needs per day. The National Institute of Health states that men and women need between 1,000 – 1,300mg of calcium per day, depending on their age.
Men from 19-70 can handle 1,000mg a day, while women need to up their intake to 1,200mg when they hit 50.
Still, other health experts from different countries suggest the actual daily calcium intake can be a lot lower without causing significant health issues. For example, the NHS in the United Kingdom recommends just 700mg of calcium a day for adults aged 19-64.
All in all, it’s safe to deduce that anywhere between 700mg and 1,300mg is a good amount for the majority of adults.
What Are The Best Sources Of Calcium?
Considering those figures, let’s consider the best sources of calcium and where you can add it to your diet. Most of the best calcium sources come from dairy products – or products fortified with extra minerals. Again, you can look at the NIH for information here; they’ve got a great table showing the calcium content of certain foods.
Here’s a quick summary of some of the best foods:
- Low-fat, plain yogurt: 415mg of calcium per serving (8 ounces)
- Calcium-fortified orange juice: 349mg of calcium per cup
- Mozzarella cheese: 333mg of calcium per serving (1.5 ounces)
- Nonfat milk: 299mg of calcium per cup
- Spinach: 123mg of calcium per 1/2 cup
In other words, a serving of yogurt and a cup of orange juice and milk per day will take you close to the 1,000mg mark with ease. And that’s not including the extra calcium you get from other foods in your diet.
This is why most people don’t need calcium supplements; it’s incredibly easy to get these foods in your diet every single day. Heck, a lot of breakfast cereals are fortified with calcium and give you around 130mg before you add milk. You’re getting nearly 500mg at breakfast alone – possibly more if you combine it with some orange juice!
Who Can Benefit From Calcium Supplements?
Although the average person won’t need these supplements, they are beneficial for some members of the population. It’s not rocket science, but the ideal demographic will be someone with a calcium deficiency.
This is when you don’t get enough calcium to support bone growth or your body’s natural functions. More often than not, the following people are prone to calcium deficiency:
- Older People – When you hit 70, calcium absorption starts to decline, so you need to up your intake to 1,300mg or more. This could be hard to do through your diet alone, so a supplement is handy.
- People On Certain Diets – Vegans don’t eat dairy, nor do people on a raw paleo diet. Both are more inclined to be deficient in calcium and are encouraged to take calcium supplements. The same goes for people who are forced to follow a lactose-free diet due to intolerances.
- People With Osteoporosis – Anyone suffering from this debilitating bone condition will need additional calcium in their diets. It’s often better to go above the recommended daily amount, which requires supplementation.
- Postmenopausal Women – When women enter menopause, their estrogen levels drop rather dramatically. This results in an increased risk of developing osteoporosis. Many doctors recommend calcium supplements to counter this.
- People With Certain Medical Conditions – Some medical conditions can either cause bone loss or make you take medication that impacts calcium absorption. If that’s the case, then you’ll normally be prescribed a calcium supplement.
How Do You Know If You’re Calcium Deficient And Should Take A Supplement?
Look for these common symptoms of low calcium levels:
- Muscle aches and cramps
- Excessive dry skin
- Broken nails
- Tingling in your extremities
- Chronic fatigue
- Lightheadedness
- Insomnia
If you spot any of these symptoms, then you might need to up your calcium intake. The best approach is to talk to a doctor, though too many people put this off because it’s either too hard to book an appointment or you don’t think your issue is serious enough. Instead, you can talk to an AI Doctor and explain your symptoms. They’re programmed to diagnose different conditions and provide advice on the next steps. They can either confirm or deny your calcium deficiency and connect you to a real doctor for further consultation. It’s all done online, so it’s hardly an inconvenience.
Don’t ignore your symptoms. A lack of calcium will lead to all the issues mentioned in the introduction and progressively worsen your symptoms.
How Much Calcium Is In A Calcium Supplement?
It depends on the supplement you’re buying – and most calcium supplements will also include other things like magnesium or vitamin D. Generally speaking, you’re looking at anywhere between 200mg and 800mg of calcium per daily serving.
On the higher end of the scale, that’s enough to cover almost 100% of your recommended daily amount. This is why calcium supplements aren’t recommended for the general population – you could get your recommended dose through food and then add another 800mg on top, which might not be good for you.
Having said that, smaller doses could be useful if you feel like you’re not consistently getting enough calcium in your diet. It’s particularly handy if you’re on a restricted diet and want to get a couple hundred more mg in every day.
If you do take calcium supplements, make sure you check how much is in each dose and then monitor your diet accordingly.
How Much Calcium Is Too Much Calcium?
The NIH states that adults can safely ingest up to 2,500mg of calcium per day. However, as you turn 50, this drops to 2,000mg per day. You can see how easy it is to reach this amount if you’re following a balanced diet and taking daily calcium supplements.
But what happens when you go over this amount – does it cause any harm?
In most cases, you will simply see things like stomach pain and diarrhea. These are very common symptoms when you take too much calcium, and you generally feel a bit unwell. Luckily, they’ll go away as you reduce your intake back to a normal level.
In extreme cases, you may develop a condition known as hypercalcemia, which is when there’s too much calcium in your bloodstream. This could lead to more severe side-effects like kidney failure – but it’s incredibly rare and effects around 1-2% of the population.
To summarize, calcium supplements are hardly necessary for most people. They’re only needed when you don’t get enough calcium in your diet. Look for the signs of calcium deficiency and consult a doctor to see if they recommend supplementation.