Calciumis a mineral that we need to get added daily, either from the diet or from supplements. Calcium is the most important building block in skeletal and bone tissue. Here you can read more about foods and drinks that contain a lot of calcium, and what kind of supplements are available.
What is calcium and why does the body required it?
Calcium is a mineral that the body must be supplied with, either from the diet or from supplements. For the body to be able to take up and utilize calcium, the body must also have enough vitamin D. Another fat-soluble vitamin, vitamin K, is important for calcium to bind to the skeleton.
Calcium is a very important building block in the skeleton. Throughout life, new bone tissue is formed, at the same time as old tissue is broken down. If you are inactive and get too little calcium and vitamin D, the body will break down more bone tissue than it can build up, which leads to the skeleton becoming more porous and weakened over time. In the long run, this can lead to bone fractures or the development of the disease osteoporosis (osteoporosis).
Calcium is also an important component in all supporting tissue in the body, for the blood to harden (coagulate) as normal and for the muscles, heart and nervous system in the body to function normally. Calcium also contributes to the action of several hormones.
Important sources of calcium
Calcium cannot be formed in the body and must be supplied with food and drink. Important sources are:
- White cheese, milk and yogurt.
- Beans and nuts.
- Vegetables such as broccoli and cauliflower.
- Sardines (fish where you eat the bone).
What can you do yourself to get a strong skeleton?
Eat a healthy and varied diet with lots of fatty fish and calcium-containing foods (see above).
Vitamin D deficiency is a common cause of low calcium. Therefore, you should take cod liver oil or another supplement daily that meets your needs.
Blunt smoke. Smoking reduces the strength of the bone tissue.
Physical activity every day is beneficial, from 30 minutes to 1 hour. Varied exercise that loads the skeleton is recommended, such as play, running, walking, ball games, cardio and strength training.
Who needs calcium?
An adult who eats a balanced and healthy diet gets about 800 mg of calcium a day. Dairy products usually make the largest contribution. A daily intake of three servings of dairy products is recommended, preferably low-fat dairy products that contain little fat, salt and sugar. A serving can be; a glass of milk, a small cup of yogurt or a slice of bread with two slices of yellow cheese.
People who are unable to meet their calcium needs through their diet should take a calcium supplement, preferably with added vitamin D. This may apply:
- Those who do not eat dairy products for example due to milk or lactose intolerance.
- Children and adults who eat little.
- Pregnant and lactating women, as well as postmenopausal women.
- People with inflammatory bowel disease.
Especially children and adolescents should have an adequate calcium intake to ensure that the skeleton is as strong as possible when you grow up. Parents should ensure that the child’s diet is rich in calcium, and possibly give a supplement if a deficiency is suspected.
Who should be careful with calcium?
Conditions are not known where calcium in recommended amounts should have a negative effect.
How much do you need daily?
Under 6 months: Breastfeeding is recommended
6-11 months: 540 mg
1-5 years: 600 mg
6-9 years: 700 mg
Adult men and women
10-20 years: 900 mg
Over 20 years: 800 mg 1
Pregnant and breastfeeding
Pregnant: 900 mg
Breast-feeding: 900 mg
There is evidence that supplements with 500-1000 mg of calcium per day can to some extent reduce age-related bone loss in women who have reached menopause.
Can you take too much calcium?
Too much calcium can cause diarrhea and abdominal pain. If you follow the dosage on the package, you should not get any discomfort.
The vast majority get enough with a regular varied diet. If you use a dietary supplement with a calcium content next to it, there is nothing to indicate that it is harmful.
Very high calcium levels (hypocalcaemia) can cause irregular heartbeat (arrhythmia), high blood pressure, kidney stones, kidney failure, and inflammation of the pancreas, constipation and stomach ulcers. These conditions must be treated by a doctor.
If overdose is suspected, you can contact the Poison Information Center on telephone 22 59 13 00 (open 24 hours) for advice.
Dietary supplements and over-the-counter drugs that contain calcium
There are several different supplements and over-the-counter medications that contain calcium, either alone or in combination with vitamin D, vitamin K or magnesium. In addition, calcium is included in multivitamin / mineral supplements.
Prescription drugs that contain calcium
Calcium is found in many different prescription drugs that can be prescribed by a doctor. These are mainly indicated for the prevention and treatment of vitamin D and calcium deficiency, especially in the elderly, or as adjunctive treatment for osteoporosis.
Good advice for you who take calcium supplements
Some medicines and supplements with iron or zinc should not be taken at the same time as taking calcium supplements Help in improve your love life or get some pills like Fildena or vigora.Talk to your doctor.
Make sure you get enough vitamin D. 5 ml of cod liver oil and most multivitamin / mineral supplements cover the daily requirement. Alternatively, you can use a calcium supplement that contains vitamin D.
Calcium affects the absorption of some drugs. Antibiotics of the type tetracyclines and quinolones should not be taken concomitantly with calcium use Fildena 150mg. Medicines for low metabolism should not be taken concomitantly with calcium nor bisphosphonates. Read the package leaflet for these prescription medicines, or contact your pharmacist if you are not sure.