Beans and tofu can also supply calcium.
Calcium in Human Health | SpringerLink
Get your vitamin D. Vitamin D plays a key role along with calcium in boosting bone health. Look for a multivitamin that supplies 1, IU of vitamin D per day.
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Some people may need 3, or 4, IU per day for adequate blood levels, particularly if they have darker skin, spend winters in the northern U. If you fall into these groups, ask your physician to order a blood test for vitamin D. Read more about vitamin D in the vitamins section of The Nutrition Source. Get active. Regular exercise, especially weight-bearing exercise such as walking or jogging, is an essential part of building and maintaining strong bones. Be careful about getting too much retinol vitamin A.
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Many multivitamin makers have removed much or all retinol and replaced it with beta-carotene, which does not harm bones. Calcium carbonate contains 40 percent elemental calcium. This type is more commonly available; it is relatively cheap and convenient. It is absorbed best when taken with food because it needs stomach acid to be absorbed. Calcium citrate contains 21 percent elemental calcium. Calcium citrate can be taken with or without food.
It is useful for patients with inflammatory bowel disease, achlorhydria, and some absorption disorders. Some patients report gastrointestinal symptoms, such as bloating, constipation , gas, or a combination of all three.
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Calcium citrate usually has fewer and less pronounced side effects than calcium carbonate. Taking the supplements with food, or spreading their intake throughout the day sometimes helps reduce the occurrence or intensity of the side effects. As well as adding vitamin D, calcium sometimes has magnesium added, too. The following conditions, circumstances, or illnesses are known as possible causes of hypocalcemia calcium deficiency :.
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Some people who follow a vegan diet may experience calcium deficiency if they do not seek out plant-based calcium-rich or calcium-fortified foods. Also, individuals who are lactose intolerant may not get enough calcium if they do not carefully seek out non-dairy foods that are rich in calcium or have the mineral added to those foods. Article last updated on Mon 21 August All references are available in the References tab. DRIs for calcium and vitamin D. Institute of Medicine. MLA Nordqvist, Christian. MediLexicon, Intl.
APA Nordqvist, C. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Privacy Terms Ad policy Careers. Visit www. All rights reserved.
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Calcium: What’s Best for Your Bones and Health?
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Buy Hardcover. Buy Softcover. FAQ Policy. About this book Calcium performs diverse biological functions in the human body and is a micronutrient essential to human health and well-being. Show all. From the reviews: "This volume, part of the Series Nutrition and Health, reviews in 28 chapters divided into 6 sections, the latest scientific information on the cellular and metabolic functions and need of calcium.