A lot has been said about Calcium supplements, Its benefits, reasons for consumption etc.
Is it Good or Bad for health?
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Common misunderstood facts:
- Calcium intake can reduce the risk of Fracture
- Calcium supplements are very much necessary
- One can consume it without any Medical Prescription
- Postmenopausal and age-related bone loss and the associated increase in chances of fracture can be avoided by taking Calcium Supplements.
Key points to remember
- Women in the age 19 to 50 years and men in the age 19 to 70 years should minimum take 1000 mg per day; women older than 50 and men older than 70 require 1200 mg per day. Calcium intake above 2500 mg per day (2000 mg per day in persons >50 years of age) should be avoided.
- Adequate calcium intake is important for skeletal health at all ages. Inadequate calcium intake in adults is common, particularly in men and women older than 70 years of age, and is associated with increased bone loss and an increased risk of fracture.
- Calcium-rich foods and beverages are the preferred approach to ensure adequate calcium intake. There is insufficient evidence to recommend routine calcium supplementation in community-dwelling adults, but supplements should be considered when dietary intake is inadequate.
Potential Benefits of Calcium Intake
- Strengthening & maintain Bones
- Lowers blood pressure
- Reduces risk of colon cancer
- Reduces symptoms of premenstrual syndrome (PMS)
- Standard for treating and preventing osteoporosis — weak and easily broken bones — and its precursor, osteopenia.
- Used to control high levels of magnesium, phosphorus, and potassium in the blood.
- Aiding weight loss.
Potential Harms of Calcium Intake
- Minor constipation
- Dyspepsia
- The risk of nephrolithiasis (Kidney stones)is increased with the use of calcium supplements, and the risk appears to be dose-dependent.
- Early studies suggested that the use of calcium supplements might increase the risk of prostate cancer among men, but a recent meta-analysis that included more than 4000 cases of prostate cancer showed no association with the use of calcium supplements.
- Several studies have raised concerns about a possible increase in cardiovascular risk associated with calcium supplementation.
If you are worried about your bones and you think you cannot get the recommended amount of calcium for your age group from your diet then discuss with your doctor whether you need to take calcium supplements and if yes then what dosage.
You should not just arbitrarily take calcium supplements on your own.
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