Do you know that iron and calcium supplements should not be taken together? Read on to know when you need calcium supplements and things to avoid while you’re taking them.
Following the outbreak of the Covid-19 pandemic, people have become more conscious about the importance of nutrition and healthy lifestyle. Eating a balanced diet is crucial for overall physical and mental health. In India, the National Nutrition Week is observed every year from September 1 to September 7 to create awareness about nutrition and healthy eating habits. During these seven days, the government takes up various initiatives to educate the public about the right nutrition.
Have you ever been prescribed calcium supplements? Calcium is necessary for many body functions. But your body doesn’t produce this nutrient, you have to rely on your diet to get the calcium you need and if your diet falls short, calcium supplements may be needed.
In an exclusive interaction with The HealthSite, Dr. K. Sunitha Premalatha, Chief Dietitian, Yashoda Hospitals, Hyderabad, shed light on the importance of calcium in human health, causes of calcium deficiency, who should take calcium supplements, things to keep in mind while taking calcium supplements, etc. Read on:
Q1. Why is calcium important?
Calcium is the most abundant mineral in the body, comprising about half of the body’s total mineral content. 99% of the body’s calcium is combined with phosphorus, magnesium and other elements to give rigidity and structure to bones and teeth. The remaining 1% of calcium in the body is found in plasma and other body fluids, it plays important role in:
- Blood clotting
- Nerve transmission
- Muscle contraction and relaxation
- Cell membrane permeability
- Activating certain enzymes
Q2. What are the causes of calcium deficiency?
Calcium deficiency causes “Hypocalcemia” also known as calcium deficiency disease it occurs when the blood has low levels of calcium. Hypocalcemia causes diseases of the bone such as osteoporosis and osteomalacia (a condition of impaired mineralization caused by vitamin D and calcium deficiency).
Primary osteoporosis occurs as a result of the natural aging process. Bone mineral density declines both with age and with the loss of estrogen after menopause. For women, primary osteoporosis is more likely 10 to 15 years after menopause, and in men, around age 65 to 80 years of age.
Also read: Best supplements for over 50s: Calcium supplements proven to protect teeth and bones
Inadequate calcium intake from the diet can lead to its deficiency in the body. Vitamin D deficiency, taking certain medications as well as having some medical conditions can deplete calcium and promote risk of osteoporosis. Medical conditions that can cause calcium deficiency include:
- Chronic diarrhea or intestinal malabsorption
- Chronic obstructive lung disease
- Chronic renal disease
- Diabetes
- Hemiplegia
- Hyperparathyroid disease
- Hyperthyroidism
- Scurvy
- Subtotal gastrectomy
Other conditions which increase the need for calcium include – pregnancy, lactation, older age, women in peri & post menopause stage, alcoholics, smokers and those on a restricted diet.
Q3. Signs and symptoms of calcium deficiency?
Signs and symptoms of calcium deficiency include:
- confusion or memory loss
- muscle spasms
- numbness and tingling in the hands, feet, and face
- depression
- hallucinations
- muscle cramps
- weak and brittle nails
- easy fracturing of the bones
A long-term calcium deficiency can lead to dental changes, cataracts, alterations in the brain, and osteoporosis, which causes the bones to become brittle. Osteoporosis becomes more evident in older age. As more adults reach older ages, osteoporosis may lead to hip, wrist, and vertebral fractures.
Q4. Who should take calcium supplements and how often?
Persons who should take supplements include those not meeting the RDA – recommended dietary allowance for calcium on most days, those taking corticosteroids, those with low bone mass or osteoporosis, women who are perimenopausal or postmenopausal (postmenopausal women at high risk for hip fracture), and those who are lactose intolerant.
Q5. A few points to keep in mind while taking calcium supplements.
Reaching RDA – recommended dietary allowance levels of calcium from foods should be the first goal, but if insufficient amounts of calcium from foods are consumed, then supplements of calcium are recommended to reach the age-specific RDA.
Calcium bioavailability from foods is generally good, and the amount of calcium in the food is more important than its bioavailability.
Calcium absorption depends on:
This post first appeared on The Health Site
