Calcium is essential for maintaining your bones, as it plays a crucial role in nerve transmission, muscle contraction, and the cardiovascular system. When calcium intake is insufficient, supplementation with calcium can help; however, getting too much calcium from supplements is associated with certain risks.
How much calcium do you need?
The recommended daily calcium intake from food and supplements is 1,200 mg for women over 50 and men over 70. Women under 50 and men under 70 should take 1,000 mg daily, and older kids and teenagers should take 1,300 mg daily. Getting most of your calcium requirements from food is always preferred. Supplements should only be taken as needed to meet your daily requirements.
It has been discovered that the body cannot absorb much more calcium than 500 milligrams at a time, so higher doses in foods or supplements may be harmful. Calcium supplementation should generally not exceed 500 mg per dose and 900 mg per day if you decide to take one. Extended-release calcium supplements might increase the amount absorbed from higher doses, but 600 mg per dose may still be too much.
Is too much calcium harmful?
Maintaining adequate calcium intake is essential for bone and cardiovascular health, but getting too much calcium, particularly supplements, can be harmful. Getting more than 1,000 mg of calcium a day from sources other than food has been associated with certain health risks. Calcium supplements may increase dementia risk in elderly women who have a history of cerebrovascular disease or strokes.
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