Calcium Products: Milk, Dairy And Supplements
Whilst calcium is vital in building bones and maintaining its density, most people tend to disregard or are not taking in the required daily recommendation for calcium. The average person needs 1000mg of elemental calcium each day, and up to 2000mg. Too much calcium in the diet can have adverse effects similar to being calcium-deficient so it's better to stay on the recommended daily allowance.
Foods remain the best sources of calcium. It could range from the milk and dairy that are high in calcium products, as well as non-dairy sources like vegetables and soy milk. However, fiber sometimes interferes with the body's ability to absorb calcium but fiber from oats and other cereals are excluded from this. Milk has the highest fractional absorption among other calcium products and sources. The only contention in milk is its high cholesterol content and some individuals have a hard time digesting lactose.
When choosing rich in calcium products, it's important to consider the complementing elements that aid in calcium absorption, which are vitamin D and magnesium. People below 50 need 200 IU of vitamin D daily, and increasing to 400 IU if over 50, and 800-1000 IU for older people above 70. Without these, our calcium intake will just wastefully pass into urine or stool. Levels of estrogen and acidity of the intestines may also account to the quantities of calcium absorbed by the body. Meanwhile, the body separates the elemental calcium from calcium products during digestion and then absorbs it in the small intestine.
Calcium products in dairy include skimmed or plain milk, yogurts (plain, fruit-flavored or non-fat) that provide 300mg of elemental calcium, feta cheese, swiss cheese and cheddar cheese.
Aside from calcium products such as milk and dairy items, you can also include calcium-fortified orange juices as an addition to your diet as well as sardines with bones and salmon. Non-dairy calcium products may also be soymilk. However, if calcium products such as foods do not suffice for your daily requirements, it's best to take in other calcium products such as supplements.
A benefiting factor when choosing a calcium supplement is to ensure that it meets the US Pharmacopeia's standards so reading the back labels of supplemental calcium products can help you supply required amounts of elemental calcium. The best-absorbed supplemental calcium products are calcium citrate pills since calcium reacts best to an acidic environment. Calcium carbonate pills, another form of supplemental calcium products need to be taken after meals in order to establish an acidic environment in the stomach.
Calcium
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Calcium
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