If you do not eat enough calcium-rich foods like dairy products, it’s easy to become deficient in this mineral and suffer from bone problems or osteoporosis later in your life. In this article, we’ll learn what is the exact number of recommended daily calcium and what are the signs of calcium deficiency.
Calcium deficiency is very common in the United States. Did you know that; In the United States, 55% of men and 78% of women over 20 do not get enough calcium from their diets? (1)
However, the signs tend to be very subtle and may go unnoticed until it’s too late. Since calcium deficiency causes bone loss, the best way to prevent it is by increasing your calcium intake in your diet and making sure you’re getting enough vitamin D as well.
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What is the Recommended Daily Calcium Amount?
Men between the ages of 25-65 should consume 1,000 milligrams of calcium daily.
Calcium intake should be 1,000-1,200 milligrams per day in premenopausal women 25-50 years of age and 1,500 milligrams per day during pregnancy and lactation. Over the age of 65, women and men should take 1,500 milligrams of calcium each day
What Are the Signs of Not Taking the Recommended Daily Calcium?
There are many signs that someone is not taking their recommended daily calcium, such as muscle cramps, spasms, and fatigue. These symptoms should be taken seriously because they can indicate a serious medical problem.
Without adequate calcium in the diet, muscles and bones can become fragile and may break easily, especially during times of stress such as when people suffer from aging or hormonal changes in life. Calcium also plays an important role in keeping the heart-healthy.
It is very important for one to take their recommended daily amount of calcium even if they do not experience any significant side effects from doing so.
Let’s take a look at the top signs of not taking the recommended daily calcium:
1) Muscle Cramps & Spasms
Caution is recommended if you are suffering from muscle cramps or spasms. Calcium helps muscles contract and relax. Lack of calcium can cause muscles to lose their tone. As a result, you can experience muscle aches, cramps, and spasms
Fatigue is the extreme lack of energy and motivation. In order to function normally, we need our muscles to be able to contract and relax. Calcium plays a major role in muscle movement. When there is not enough calcium available in the body, our muscles are not able to perform their functions as they should.
Calcium is needed for the healthy growth and maintenance of bones. When there is not enough calcium in the body, bones can become thin, brittle, and weak. This can lead to a serious condition called osteoporosis, where bones become weak and fragile, leaving them more susceptible to fractures.
4) Abnormal Heart Rhythm
Hypocalcemia can cause irregular heartbeats, which are potentially life-threatening if severe. An electrocardiogram (ECG) can detect several abnormalities caused by this condition.
Since the heart is a muscle, calcium deficiency can disrupt its function. Calcium deficiency stops heart cells from functioning properly. An abnormal heart rhythm can be set off, causing spasms in the heart muscle and narrowing of the arterial walls.
Calcium-Rich Foods to Reach Your Recommended Daily Calcium
It’s no secret that calcium is an important mineral for whole-body health. Calcium-rich foods can help you get more of the recommended daily amount, which is why we’ve compiled the below list of great supplement sources.
1) Collard Greens
Cooked collard greens contain 268 mg of calcium, which is 21% of the daily recommended intake.
A can of sardines weighing 3.75 ounces (92 grams) contains 27 percent of the daily value.
You can also get high-quality protein from fish, as well as omega-3 fatty acids, which are beneficial to your heart, brain, and skin
Even without adding milk, cereal can provide 1,000 mg (100% of the DV) per serving.
4) Almond Milk
Fortified almond milk makes a valuable contribution toward calcium intake for those who follow a plant-based or vegan diet. Fortified commercial products generally contain 120 mg of calcium per 100 ml.
In one cup (245 grams) of plain yogurt, you’ll find 23% of your daily recommended amount of calcium, as well as potassium, phosphorus, and vitamins B2 and B12.
If you want to see more calcium-rich foods, check the article below:
Last Resort: Calcium Supplements
If you want to assist your calcium intake, you should only get the best calcium supplement and don’t bother with other ones:
Providing 1,200mg of Calcium Carbonate and Citrate per serving, Citral Slow Release 1200 is a sugar-free calcium supplement to support bone health as part of an overall wellness program. Just take only 2 caplets daily.
This vitamin D3 supplement provides 1000 IU of vitamin D3 to help absorb dietary calcium; it contains 80 mg of magnesium as well.
Small amounts of calcium and vitamin D3 are released in small amounts over time, ensuring efficient absorption.
To keep your bones healthy, as well as many other parts of your body, it is important to reach the recommended daily amount of calcium. Calcium is obtained through food sources such as dairy products and green vegetables. Calcium supplements can be taken if you are on a low-calorie diet or not eating enough foods that contain calcium.
For more information about calcium, the benefits of calcium, and to find out how you can get proper amounts of calcium in your diet, keep reading the articles below:
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