Finding ways to work more walking or standing into your day can add up. For example, park farther away from buildings, take the stairs instead of the elevator and pace while on phone calls. For most women, skipping calcium supplements in favor of boosting dietary calcium and focusing on weight-bearing exercise is the best way to keep bones strong. Health Home Wellness and Prevention. Good dietary sources of calcium include: Almonds Oranges Dried figs Soybeans Garbanzo, white and pinto beans Low-fat dairy such as milk and yogurt Leafy green vegetables such as kale and spinach Exercise to Strengthen Bones Being active and exercising on a regular basis protects bone health.
Although calcium is abundant in dairy products like milk, the amount of calcium that we need increases as we age. Since many people quit eating or drinking food products with calcium, such as whole milk, due to a health-related diet, a dietary supplement with calcium is important. Older adults require approximately 1, milligrams of calcium per day. The remainder of this article addresses ways to get enough calcium to keep bones strong.
The healthiest sources of calcium are from foods that are rich in calcium, including most dairy products, cheeses, fortified orange juice and leafy green vegetables, which can provide at least milligrams of calcium. A balanced diet provides most calcium needed by older adults. However, additional calcium must be ingested to reach a required 1, milligrams per day.
The body can handle more than the minimum requirement of calcium. However, the body cannot manufacture calcium if too little is ingested. All calcium ingested is not absorbed into the body. The small intestine, which is the part of the digestive system just beyond the stomach, is where calcium is taken by the blood and transported to bone and other tissues.
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The effect of dietary calcium intake on the colorectal cancer and a comparison with the effect of higher and lower level of dietary calcium have been investigated by Galas et al. A similar effect was observed with calcium supplement. Kidney stones are a common disease of the urinary system and are partially formed by calcium phosphate and calcium oxalate.
Taylor and Curhan reported a relationship between calcium intake and urinary oxalate levels in a cross-sectional study. Consequently, it is reasonable to speculate that the effect of supplemental calcium on kidney stone risk depends on whether supplements are received with or between meals. Aside from its beneficial roles on people, calcium is also used in the management of hypoparathyroidism and osteomalacia. Calcium supplements are considered a standard treatment for hypocalcemia associated with postsurgical hypoparathyroidism and achieves better clinical results.
Despite the abovementioned studies providing powerful evidence for beneficial health-related effects of taking calcium, some recent evidence has implied that calcium supplementation might increase the risk for cardiovascular diseases and malignancy.
What is more notable about these adverse effects is that, under the recommended dosage, calcium would produce some unwelcome reactions; therefore, a more detailed consideration of the safety and health benefits of calcium supplementation would be warranted. A number of adverse events are possibly influenced by calcium supplementation; these include myocardial infarction, constipation, colorectal neoplasms, and kidney stone.
For example, in the Kuopio Osteoporosis Study, where 10, women were followed for 7 years, the HR for coronary heart disease in those who were taking calcium was 1. Moreover, a total of 1, postmenopausal women were randomized to taking calcium or a placebo and followed over 5 years, and the HR was found to be 1. Although most studies indicate that calcium supplementation has a beneficial effect on osteoporosis and fractures, this statement is not confirmed by some other researches.
Further research is needed to clarify this, with respect to dietary intake, ethnicity, race, age, and gender. The side effects of calcium have long been focused on cardiovascular diseases as the principal concern. Cardiovascular diseases, especially myocardial infarction and myocardial ischemia, are among the leading causes of death around the world. The second major safety concern with respect to calcium has been gastrointestinal diseases.
The conclusion regarding the effects of calcium supplements on the gastrointestinal diseases is not totally consistent. Calcium supplements may increase the incidence of constipation, severe diarrhea, and abdominal pain.
A meta-analysis of 24 studies exploring the relationship between calcium supplementation and colorectal adenoma implied that the pooled RR was 1. The third major concern regarding the safety of calcium has been the occurrence of kidney stones.
Despite that calcium has positive effects on kidney stones by some researches, the literature is not consistent regarding the relationship between calcium and kidney stone formation. It was found that the abnormality of urinary supersaturation is one of the main factors for the formation of kidney stones. The formation of urinary calcium oxalate stones is probably related to abnormal oxalate metabolism.
However, the small sample size and short clinical trial duration may contribute to lack of significant findings in this study. Dietary calcium is more beneficial for health in the aspect of kidney stone development.
In addition, adverse effects of calcium on other diseases such as age-related macular degeneration AMD and metabolic syndrome were reported. For ease of reference, we summarized the above most salient points for the benefits and adverse effects in Table 2.
The issue of safety in people receiving calcium has long been a matter of debate. There is an abundance of data for beneficial effects and side effects in the literature on the role of calcium. All taken together, it is important to balance the advantages and disadvantages of calcium supplementation on human health. Based the literature, calcium supplementation is a double-edged sword in promoting bone formation or preventing osteoporosis, as it also may have a potential negative impact.
Many factors could account for the inconsistencies in earlier studies. First, different dosages of calcium may induce different results. Second, dietary calcium may have beneficial effects than calcium supplements.
Third, different populations and sample sizes may affect the results of studies. In the reported studies, sample sizes vary from several hundreds to several thousands. Last, there are still some unknown mechanisms affecting the results. Therefore, further experimental studies are necessary to decipher the mechanisms of the calcium intake affecting those diseases. As for the types of calcium to consume, a thorough search of the literature on calcium studies suggested that dietary calcium is more beneficial for health than calcium supplements and that it is also easier to absorb.
However, there is no denying that the favorable role of calcium is evident in people of all ages, not only in the postmenopausal women and elderly population but also in childhood and adolescence. For children and adolescents, sufficient calcium intake is important for building strong bone.
For adults, sufficient calcium intake is necessary to prevent or delay the incidence of osteoporosis. Is it suitable for people with some diseases to take calcium, such as those at a high risk for heart failure as cardiovascular diseases are one of the top three causes of mortality currently?
And if taking calcium is necessary for those people, what is the proper dosage? There appears to be no clear answer to questions like these. Therefore, we recommend that calcium supplementation should be prescribed cautiously and take into account the health status of individuals. Of note, the patients with hypercalcemia should avoid taking calcium supplements. Osteoporosis is a systemic metabolic disease that severely impacts the quality of life in the middle-aged and elderly, which has gradually grown into one of the most serious problems in public health.
The two studies demonstrated that calcium could prevent osteoporosis and osteoporotic fracture or improve BMD, but simultaneously also revealed the increase of the occurrence of cardiovascular diseases 19 and increase in urine calcium level and subsequently in the risk of urinary calculi.
Therefore, calcium is a double-edged sword, which may be both potentially crucial and perilous. Questions remain as to whether taking extra calcium as calcium supplements is helpful to the general population.
What is the real value of calcium intake by supplements per day for different individuals? Could it do more harm rather than good, particularly taking into consideration the increased risk of other diseases? More studies are needed to examine these effects for making better recommendations in different genders, ages, and ethnicities. Author contributions. HWD contributed to study conception, initiation, general development, and design.
All authors contributed to data analysis, drafting and revising the article, gave final approval of the version to be published, and agree to be accountable for all aspects of the work. National Center for Biotechnology Information , U. Journal List Clin Interv Aging v.
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