social group - True people
Home / Nutrition / Calcium



The mineral, calcium is renowned for enhancing the bone health. Calcium helps in maintaining the heart rhythm and enables the proper functioning of muscles. Owing to the array of benefits, calcium is sold widely across the food and drug stores. For growing new bones and sustaining the bone strength, calcium is required. It is used by doctors to control the high blood pressure.

Benefits of taking calcium

  • Calcium supplements can be taken to treat and prevent osteoporosis resulting from weaker and breakable bones
  • Being the main ingredient of antacid, calcium can help in controlling higher levels of phosphorus, magnesium and potassium in the human blood
  • It controls the blood pressure
  • It reduces the PMS symptoms
  • It plays a crucial role in preventing certain types of cancer
  • Calcium, when mixed with vitamin D, can prevent the occurrence of breast cancer in women at their premenopausal stage
  • It aids weight loss
  • Calcium maintains the heart rhythm and muscular function

Natural source of calcium
Calcium is found naturally in dairy products like milk, yogurt, and cheese. Then, Chinese cabbage, kale and broccoli are also rich in calcium. Other foods like fortified cereals, soy products, juices also comprise of calcium. Tofu is an excellent source of calcium.

When should you take calcium?
If you are at the premenopausal stage, start using the calcium supplement to maintain the older bones. People who are suffering from calcium deficiency and cannot tolerate dairy products can use the tablet form of calcium. The supplement must be taken in between food to get best results.

When should you avoid calcium?
For those who are using any kind of prescription drugs must avoid taking higher dosage of calcium since it may interact with other drugs to reduce their effectiveness. People with bone disease, kidney disease, heart ailments and sarcoidosis must avoid using the calcium supplement.

Quantity to be taken
Institute of medicine has already set the adequate dose of calcium. Individuals between 9 and 18 years of age need to consume 1300mg of calcium per day. People between 19 and 50 must intake 1000mg of calcium per day and those above 50 require 1200mg per day. Women need more amount of calcium than men. Men above 50 can settle for 1000mg per day. Women who are lactating do not require more than the normal dosage as recommended. The tolerable upper level intake of calcium can be 2500mg per day and this cannot exceed. 2500mg can be taken continuously for 1 year only.

Expert tips/ precautions

  • For women, who are at their post menopausal period, must consume above 1000 mg of calcium per day
  • People, who are vegetarian and lactose intolerance mainly, suffer from calcium deficiency
  • For maximum absorption, calcium must be taken with food
  • Taking 500mg of calcium at one time is recommended