The Benefits Of Calcium And Vitamin Sources

Calcium is present in many foods. The human body needs calcium to maintain bone strength, and to do a lot of important functions. And, most calcium is stored in the bones and teeth, supports structure ensures the hardness.
As the body needs calcium, also up muscles can move, so the nerves transfer and delivery of messages between the brain and human body parts. In addition, calcium is used to help blood vessels to transport the blood to all parts of the body, assisting in the secretion of hormones and enzymes that affect all body functions.

How much calcium do I need?

• Select the quantity you need of calcium daily, depending on your age.
• Needs of newborns and up to 6 months of age to 200 milligrams of calcium daily.
• Infants 7-12 months need 260 mg
• Children 1 to 3 years who need 700 mg
• Children from 4 to 8 years old need 1000 mg
• Children 9-13 need 1,300 mg
• Adolescents from 14 to 18 need 1,300 mg
• Adults 19 to 50 years need 1000 mg daily
• Men 51 to 70 years old need 1000 mg daily
• Women aged 51 to 70 years old need 1200 mg
• Adults aged 71 and over need 1,200 mg of calcium per day
• As teenagers, pregnant and lactating women require to 1300 mg per day
• In need of adult women pregnant and lactating women to 1000 mg of calcium daily

What are the foods that provide calcium?
Calcium is available in many foods. You can get the recommended amount by eating a variety of foods include:

• Milk, yogurt, and cheese are the main food sources of calcium, for the vast majority of residents of the United States.
• Turnips, broccoli, Chinese cabbage from vegetable sources is good for calcium.
• Fish with soft bones that can be eaten, such as canned sardines, and salmon from animal sources of calcium.
• Most cereals (such as bread, pasta, and cereal unenhanced), although it is rich in calcium, but adds a remarkable amount of calcium to the diet as often being addressed routinely and often, or is ingested in large quantities.

Also add calcium to some types of breakfast cereals, fruit juices, soy and rice beverages, and tofu. To see if these foods contain calcium, check the sticker.

What types of calcium supplements are available?
Calcium is available in many supplements multiple vitamins and minerals, although the amount varies from one product to another. There are also supplements that contain calcium or calcium and other nutrients such as vitamin “d”. Check the label on the supplement to find out the amount of calcium in it.

There are two main forms of calcium supplements and two carbons and jackets. For calcium carbonate, are inexpensive, but are absorbed best when taken with food. Some products, such as Tums and Rolaids antacids containing calcium carbonate. Each tablet contains 200 to 400 mg of calcium. Either calcium citrate is more expensive than calcium carbonate, is absorbed well either on an empty stomach or stomach is full. In addition, people who suffer from low levels of stomach acid (condition is more common among people over 50 years of age), they can absorb calcium citrate more easily than calcium carbonate.

Other forms of calcium in supplements and enhanced foods; alglokonat, lactate and phosphate. It should be noted that calcium absorption is better when a person consumes more than 500 milligrams at one time. Therefore, the person who needs to deal with 1,000 milligrams a day of calcium from supplements, to split the dose, rather than once.


Calcium supplements may cause injury by gas, bloating, and constipation in some people. If you have any of these symptoms, try spacing the doses of calcium, and distributed throughout the day, taking the supplements with meals or change the type of CMOS, or calcium you eat.