Calcium Through Diet or Supplements? Which is More Beneficial?

An adequate intake of calcium is recommended for general bone health. Excessive calcium intake has no benefit, and could possibly be harmful.

A new clinical guide with the aim of raising awareness of the importance of calcium in lowering the risk of osteoporosis has been published by the European Menopause and Andropause Society (EMAS). //

Osteoporosis is common and affects 1 in 3 women. Calcium is vital for strong healthy bones and worldwide scientific societies have issued guidance about the daily requirements from childhood to old age.

About Lifestyle and Osteoporosis
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Guidelines recommend that calcium intake should be between 700 and 1200 mg per day after menopause and it is best to include calcium rich foods in the diet.

The recommended daily intake of calcium after menopause varies between 700 and 1,200 mg, depending on the endorsing society. It is uncertain whether excessive intake can cause harm. Some epidemiological studies have raised concern about possible cardiovascular risk, dementia or even, paradoxically, fracture.

Calcium may be obtained from food or supplements containing calcium salts. Most people should be able to get enough calcium through healthy eating, but this is not always the case. Diets in Southern European have less dairy products than in Northern countries.

Calcium rich foods

Osteoporosis-Causes-Symptoms-Diagnosis-Treatment-FAQs
Osteoporosis is a bone disease that leads to an increased risk of fractures. The bone mass is reduced and the bones are porous, thereby resulting in weakness of the skeletal system of the body.

The best sources of calcium are milk and all products made from milk like yogurt, cottage cheese, cheese, buttermilk, lassi.

Fish – especially the small ones like sardine with edible bones. Broccoli, kale, spinach, turnips, bok choy (Chinese cabbage), cabbage and asparagus are good sources. Dried fruits, oat meal and seeds are fair sources of calcium.

Calcium- Its Benefits and Importance in Nutrition
Calcium rich foods are essential for the growth of bones and teeth. Up your calcium intake from the list of calcium-rich foods. Excellent sources of calcium include dairy products, nuts, seafood.

Data from the NHANES database in the USA showed that less than one third of women aged 9 to 71 consumed enough calcium. Supplements are poorly tolerated and therefore not usually taken long term.

Another reason for concern are the rates of over prescription of supplements above the recommended upper level of 2,000 mg/day. For example, one study found that 29% of supplements were over prescribed.

Calcium and Vitamin Supplements
Calcium and vitamin supplements are taken to provide the body with the ''required'' nutrients. Calcium is a mineral found in many foods. Vitamins are very important nutrients for the body.

EMAS confirms that calcium is an essential part of the diet from childhood to old age, and that an approximate assessment of intake should be part of routine health checks. Women need to be more calcium-aware and mindful of calcium-rich foods. But more is not better, and women should be warned that intakes above the recommended levels may be useless or, although still debated, may cause harm.

Source-Eurekalert