Daily Calcium Requirements

Why calcium for women?

"What you have enough calcium to build adequate bone mass early in life or not, your body begins to resorb bone in your skeleton of your perimenopause and years after menopause, which can lead to osteoporosis "says Ethel Siris, MD, director of the Toni Stabile Osteoporosis Center in the city of New York.

"If you enter menopause with a lower bone mass, it is obvious that you are at a disadvantage," said Dr. Siris. The body uses to keep your bones absorbed blood calcium at a healthy level to sustain life.

How much calcium do we need?

Throughout a lifetime, this mineral is important but over time, the organization's requirements for the change of calcium.

For persons 50 years or less, the daily requirement of calcium through food or additional charges is 1000 mg. More than 50 years increases obligation to 1.500 mg per day.

1500 mg of calcium per day seems like a lot, but the abundance of natural foods containing this mineral is fabulous. Dairy products are rich in calcium, followed by calcium-fortified juices, breads and cereals.

Just eating three servings a day of lowfat milk or fat-free cheese or soy milk or calcium-fortified orange juice provides more than 1,000 mg of calcium. Once the addition of calcium content in other foods such as legumes and green vegetables, the daily requirement is easily met. But if you do not have this quality of food each day, a calcium supplement is most likely necessary.

Calcium supplements are necessary?

It is okay to take supplements. The majority of women aged 40 years are not getting enough calcium in their diet, or they do not enjoy the taste of dairy products, or for many, they are difficult to digest, or another factor is thought that they are fattening. Therefore, taking supplements if your diet is not rich in calcium content of foods.

The body is not fully absorb the entire amount of calcium consumed. For example, a glass of milk contains 300 mg of calcium, when added with a supplement of 600 mg, you imagine you've taken 900 mg of calcium. In fact, the body has absorbed less and excrete the rest.

Beware when you take calcium supplements traditional as often, they can be too. The agency is able to absorb a certain amount of calcium at once, and the excess is eliminated, thus taking the mineral in several doses throughout the day will maximize absorption.

Chewable supplements are available such as Tums, an antacid is calcium based. Another is Viactive sweet gum. These supplements can be chewed several times a day to supplement the calcium in the diet.

Beware of thieves

Unfortunately there are some things that deplete the calcium in the body. These are proteins, the salt and caffeine.

We must protect the calcium that is absorbed, and to do this we must reduce fast food, processed foods, canned foods, chips packets, pickles and products that are high in salt.

Reduce the amount of coffee to two cups per day is recommended, however, add milk to coffee if some calcium is restored.

Tips for preserving the life of the calcium

Calcium absorption is seen with vitamin D, so a bit of sun each day is recommended. Because the sunlight on the skin produces vitamin D in the body, which helps the process of absorption of calcium.

If you can not get a daily dose of sunlight (10 minutes is all that is needed), it may be wise to take a multivitamin containing vitamin D or calcium supplement with vitamin D. What do yo.