Calcium helps build strong bones and healthy teeth. Over 99% of our bodies calcium is within our bones. Calcium is also important for muscle contractions, nervous system transmission and blood clotting.
When our intake of calcium falls, the body removes calcium from bones to help but this can make the bones weaker. Hence a diet with good bioavailable calcium is very important, especially since calcium intake has declined in certain age groups over the past 20 years or so in the UK.
Good food sources include bread made with fortified flour, green leafy vegetables, milk and cheese.
Deficiency can cause a wide range of symptoms which may include muscle cramps, weakness and heart rhythm abnormalities.
Recommended daily intake is 700mg / day.
Tips;
- Make sure your Vitamin D levels are well maintained as Vitamin D is needed to help absorb calcium. Follow the UK department of health on Vitamin D supplementation.
- Be careful of supplements with higher doses of calcium which can be harmful. We avoid calcium in most of our products or ensure the doses are relatively low. We ensure Vitamin D is optimised as a priority.
- When choosing supplements with calcium, also consider the type of calcium as not all are well absorbed. Those that are well absorbed like calcium citrate have lower total calcium content so it is likely more than one tablet or capsule will be required per day making the supplement less convenient and less likely to be continued.
