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  • Calcium

    Calcium supplements are commonly used to address calcium deficiency in various conditions. When there is insufficient calcium intake through the diet, supplementation may be necessary to ensure adequate levels of calcium in the body. Calcium supplements can be taken orally to treat and prevent conditions such as low blood calcium levels, osteoporosis (a condition characterized by weak and brittle bones), and rickets (a bone disorder primarily affecting children due to vitamin D deficiency).

    In certain situations, calcium supplements may also be administered intravenously (injected into a vein). Intravenous calcium is typically used in cases of severe hypocalcemia (low blood calcium) that is causing muscle spasms or cardiac arrhythmias. Additionally, it can be employed for the treatment of high blood calcium or magnesium toxicity.

    It's important to note that the use of calcium supplements should be done under the guidance of a healthcare professional who can determine the appropriate dosage and duration of treatment based on an individual's specific needs and medical history.

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    <p><a href="https://www.healthchoicesfirst.com/practitioner-type/rheumatologist">Rheumatologist</a> discusses the benefits and uses of calcium.</p>

    Rheumatologist discusses the benefits and uses of calcium.

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    <p>&nbsp;<a href="https://www.healthchoicesfirst.com/practitioner-type/registered-dietician">Registered Dietitian</a> RD, CDE, discusses Good Nutrition for Osteoporosis.</p>

     Registered Dietitian RD, CDE, discusses Good Nutrition for Osteoporosis.

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    <p>&nbsp;<a href="https://www.healthchoicesfirst.com/practitioner-type/rheumatologist">Rheumatologist</a> discusses pre-conditions requiring both calcium and vitamin D.</p>

     Rheumatologist discusses pre-conditions requiring both calcium and vitamin D.

  • What is Calcium

    You are correct that calcium is an essential mineral for our health, and it plays various important roles in the body. Here are some key points about calcium and its significance:

    1. Strong Bones and Teeth: Calcium is a vital component of bones and teeth, providing strength and structure. Adequate calcium intake during childhood and adolescence is particularly important for optimal bone development and to reduce the risk of osteoporosis later in life.

    2. Muscle Function: Calcium is necessary for proper muscle contraction and relaxation. It helps transmit nerve impulses, allowing muscles to contract and perform their functions effectively. This includes the muscles involved in movement, as well as those responsible for essential processes like heartbeat and digestion.

    3. Blood Clotting: Calcium is involved in the blood clotting process. When you have an injury or a cut, calcium helps in the formation of blood clots to prevent excessive bleeding.

    4. Cell Signaling: Calcium ions play a crucial role in cell signaling, which involves transmitting messages within cells and between cells. They act as signaling molecules that regulate various cellular processes, including hormone secretion, enzyme activation, and gene expression.

    5. Nerve Function: Calcium is involved in nerve transmission, allowing nerves to send and receive signals. It helps regulate the release of neurotransmitters, which are chemicals that facilitate communication between nerve cells.

    6. Overall Health: Adequate calcium intake is important for maintaining overall health and preventing conditions like hypocalcemia (low calcium levels) and related complications, such as muscle cramps, numbness, and weak bones.

    While it is true that calcium supplements are available, it is generally recommended to obtain the majority of your calcium from dietary sources. Good food sources of calcium include dairy products, leafy green vegetables (e.g., kale, broccoli), fish with edible bones (e.g., canned salmon, sardines), fortified plant-based milk alternatives, and calcium-fortified foods like cereals and orange juice.

    It's important to note that the recommended daily calcium intake varies depending on age, sex, and life stage. It's best to consult with a healthcare professional or a registered dietitian to determine the appropriate amount of calcium for your specific needs and to discuss any potential supplementation.



    So, we get calcium in all sorts of foods. The average, typical non-dairy diet would give us about 300 to 700 milligrams of calcium a day.  Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health.  We like to target calcium around 1200 milligrams a day, so most people who are not taking any extra dairy product in their diet will need some extra calcium.

    Including dairy products in your diet can indeed be a good way to increase your calcium intake. Dairy is a rich source of calcium, and consuming it regularly can help meet your daily calcium requirements. However, it's important to note that there are alternative sources of calcium for individuals who may be lactose intolerant, have dietary restrictions, or simply prefer non-dairy options. Here are some additional points to consider:

    1. Dairy sources of calcium: As you mentioned, an eight-ounce glass of milk provides approximately 300 milligrams of calcium, and six ounces of yogurt can offer a similar amount. These are effective choices for boosting calcium intake.

    2. Other dairy options: In addition to milk and yogurt, other dairy products like cheese, kefir, and cottage cheese also contain calcium. Adding these to your diet can further increase your calcium consumption.

    3. Non-dairy calcium sources: If you don't consume dairy or prefer non-dairy alternatives, there are numerous calcium-rich foods available. Some examples include:

      • Leafy green vegetables: Spinach, kale, collard greens, and broccoli are excellent sources of calcium.
      • Fortified plant-based milks: Many plant-based milks like almond, soy, and oat milk are fortified with calcium to provide a similar nutrient profile to dairy milk.
      • Tofu and tempeh: These soy-based products often contain added calcium and can be a good option for those following a plant-based diet.
      • Nuts and seeds: Almonds, chia seeds, and sesame seeds are among the calcium-rich options in this category.
      • Legumes: Beans, lentils, and chickpeas are not only good sources of protein but also provide calcium.
    4. Calcium-fortified foods: Some cereals, bread, orange juice, and other products are fortified with calcium. Checking product labels can help you identify fortified options.

    Remember, it's important to maintain a balanced diet and consult with a healthcare professional or registered dietitian to ensure you meet your individual nutritional needs. They can provide personalized advice based on your dietary preferences, restrictions, and health status.

    So, it is fairly easy to get it. Typically, most adults if they are avoiding calcium will get a little bit less than they should, so you may want to take a little bit of supplement of calcium.

  • What is the Right Amount of Calcium for Good Nutrition?

    Milk, yogurt, and cheese are excellent sources of calcium. They are commonly included in diets to meet the body's calcium requirements. Here's some additional information about each of them:

    1. Milk: One cup of milk typically contains around 300 milligrams of calcium. It's an easy and convenient way to incorporate calcium into your diet. Milk is also a good source of other essential nutrients like protein, vitamin D, and vitamin B12.

    2. Yogurt: Yogurt is another dairy product rich in calcium. Three-quarters of a cup of yogurt can provide approximately 250 milligrams of calcium. It's important to choose yogurt that contains live and active cultures for additional health benefits.

    3. Cheese: Hard cheeses, such as cheddar, Parmesan, and Swiss, are particularly high in calcium. An ounce and a half of hard cheese can provide around 450 milligrams of calcium. Cheese is also a good source of protein and other nutrients like vitamin A and vitamin K.

    In addition to these dairy options, canned salmon with bones can also be a good source of calcium. The bones of canned salmon are soft and can be consumed, providing calcium along with the protein content of the fish. Crushing up the bones and adding them to a salmon sandwich or on top of a salad is a great way to incorporate calcium into your meals.

    It's worth mentioning that there are also non-dairy sources of calcium available, such as fortified plant-based milks, tofu, almonds, leafy greens (like kale and broccoli), and some legumes. These options can be beneficial for individuals who follow a dairy-free or vegan diet.

    Remember, calcium is essential for maintaining healthy bones and teeth, so it's important to incorporate calcium-rich foods into your diet.

    If you’re looking for more information about how to increase your calcium intake, ask your local registered dietitian.

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