Are Calcium Supplements Necessary?

You might be aware that you need calcium for teeth and bone development, but do you know if you're getting enough calcium from your diet? Learn how your body uses calcium and what the best sources of calcium are.

Why do you need calcium? In addition to strengthening teeth and bones, calcium is responsible for a healthy heart and muscles. Every day your body takes calcium from its stores – which happen to be your bones and teeth—and then replaces the calcium in those stores with the calcium you eat. If your calcium intake is low, your bones and teeth get weaker and weaker as time goes by, since the body keeps making withdrawals from your bones and teeth, regardless of how much or little calcium you are restoring. This is why your daily calcium intake matters.

What should you do to get enough calcium? If you eat plenty of milk, salmon, shrimp, cheese, ice milk, ice cream, sardines, and yogurt, you'll do just fine. Leafy greens and soy products are also high in calcium, but these two sources of calcium are under scutiny because they both contain oxalate, which is rumored to be a calcium leacher.

How much calcium should you consume every day? Children should get at least 400 mg, adolescents and adults should get at least 800 mg, and pregnant and nursing mothers should get at least 1200 mg each day. If you are an adult female, you will benefit from taking 1500 mg a day.

Are you getting enough calcium from your diet, or would you benefit from calcium supplements? Most adult females don't get enough calcium from their diets, and they are most vulnerable to osteoporosis, also called brittle bones. Vegans will definitely want to take calcium supplements since they don't eat fish or dairy products. Calcium citrate is considered the best supplement. Try taking one 500 mg supplement with your breakfast, one with lunch, and one with dinner--this will maximize absorption. Vitamin D faciliatates the absorption of calcium, so take one of these a day as well.

Calcium supplements build strong bones and teeth, which makes you stronger!

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