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The mysterious power of calcium supplements: Why do we need a gram of calcium a day?
In today's world, calcium supplements have become a daily part of a healthy diet for many people. According to research, adults need about one gram of calcium per day, which is essential for the normal functioning of bones, muscles and nerves. However, there is a lot of controversy surrounding the use of calcium supplements, so let’s find out what the power of this mysterious mineral is.
The importance of calcium
Calcium is one of the essential minerals found primarily in bones and teeth, and also plays a key role in other functions of the body. Proper calcium intake not only supports bone health, but is also important for physiological processes such as muscle contraction and nerve signal transmission.
Health benefits of calcium
Calcium intake is essential for maintaining normal bone health, and how much calcium to swallow has been a focus for many health experts.
Whether it is through diet or supplements, calcium intake has an impact on adult bone density. Although the need for calcium supplements in healthy adults is debated, in some groups, such as women and the elderly, adequate calcium intake can still prevent osteoporosis.
Types of calcium supplements
There are a variety of calcium supplements on the market, including:
- Calcium carbonate
- Calcium Citrate
- Calcium lactate
- glucose calcium
These calcium sources each have their own pros and cons, with calcium carbonate being the most common form and best absorbed. But for some elderly or users with low stomach acid, calcium citrate is a better choice.
Risks of Calcium Supplements
Excessive intake of calcium supplements may lead to health problems such as kidney stones.
As the use of calcium supplements becomes more common, there are some potential side effects to be aware of. The risk of kidney stones may be increased by taking calcium supplements. Some studies suggest that the risks of excessive daily calcium intake may outweigh the benefits, so experts recommend getting calcium through diet rather than supplements.
Calcium and cardiovascular health
Some studies show that moderate calcium intake can modestly lower blood pressure in adults without symptoms of hypertension. However, the jury is still out on the long-term effects of supplements on cardiovascular health.
The connection between calcium and cancer
As for the impact of calcium supplements on cancer risk, many experts do not recommend supplementing with calcium to reduce cancer risk. The National Cancer Institute does not provide recommendations regarding calcium supplements.
Ingestion and excretion
Calcium intake and excretion are affected by many factors, including age, eating habits, hormone levels, etc. After ingesting calcium, most of it is excreted through urine and feces, and the balance of calcium in the body depends on a number of physiological processes.
Conclusion
The role of calcium supplements in maintaining health is multifaceted, but whether everyone needs a gram of calcium per day depends on individual health conditions and dietary habits. Do you think you really need these calcium supplements?
