Calcium is one of those nutrients you hear about all the time, but do you know why it's so important? It's not just for kids growing up or seniors trying to keep their bones strong. Calcium plays a huge role in muscle function, nerve transmission, and even blood clotting. If you're wondering how much you really need and the best way to get it, we've got you covered.
Your body uses calcium in a bunch of ways beyond just keeping bones solid. About 99% of it is stored in your bones and teeth, giving them strength. The other 1% is busy helping your muscles contract, including your heart, and sending signals through your nerves. Without enough calcium, your bones can become brittle and more likely to break. That's why it’s crucial to keep your levels steady as you age.
Eating calcium-rich foods is the best starting point. Think dairy products like milk, yogurt, and cheese. But if you're lactose intolerant or just don’t eat dairy, look to leafy greens like kale and broccoli, or fish like salmon with the bones included. Sometimes diet alone isn’t enough, especially if you have higher needs or dietary restrictions—that's where supplements come in handy.
Not all calcium supplements are created equal. Some come from calcium carbonate, which absorbs best with food, while others are calcium citrate, easier on the stomach and can be taken anytime. Talk to a healthcare provider before starting supplements, especially if you take medications or have health conditions, as too much calcium can cause side effects like kidney stones.
Remember, pairing calcium with vitamin D helps your body absorb it better. So, getting some sun or taking vitamin D supplements may boost calcium’s benefits. Staying active also keeps your bones healthy alongside the right nutrition.
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