Watching my Grandmothers, Aunts, and older friends go through bone density issues shows me that women sure do need calcium- and more than we get in our diets alone. Calcium is key to strong, healthy bones that can support us and the rigors we put them through. As women age, our bodies have much less bone density than that of men. Not fair, I know, but true. It is easy to think that we can handle dealing with the bone density bridge when we cross it (guilty), but there are things we can do now that can offset osteoporosis in our older years. To help offset osteoporosis and the issues that come with brittle bones, us women need a calcium supplement.
1. Osteoporosis
If saying the word "osteoporosis" would cover the whole reason women need a calcium supplement, we would be covered and finished. Unfortunately that is rarely enough. Osteoporosis is the inability for new bone growth to keep up with the removal of old bone. This makes bones brittle bones that break easier and arthritis. Caucasian and Asian women over the age of menopause are at a much greater risk than any other group of people. Thankfully, a diet high in calcium from a young age can significantly reduce the risks.
2. Acidity
When we eat acidic meals or have a diet rich in acidic foods (pasta sauce, anyone?) our bodies use calcium to reduce the acidity. Calcium is usually supplied be the blood, but when that is too low, it is taken from our bones. By taking a calcium supplement, we are ensuring that our bodies have enough calcium reserves and will not need to deplete what are bones already have.
3. Our Diets
Even the greatest foodies out there who only eat organic, locally grown magic vegetables will have a hard time getting all the nutrients they need everyday. Doctors recommend women between the ages of nine to seventy-one recommend getting between 1,000 and 1,300 milligrams of calcium per day. Most people do not even break the 700 milligram mark. Take the stress off of your diet by taking a calcium supplement twice per day.
4. Our Bodies
When it comes to calcium production, our bodies give us no help. Calcium cannot be created internally, but must be absorbed through our diet. If we are not getting enough calcium from outside sources, we are not getting enough calcium at all. Even worse, diets high in sodium and proteins will increase the body's secretion on calcium so we are possibly getting less calcium than we think.
5. Bonus Health Benefits
New research is showing that calcium will decrease fat retention. Anywhere between 2-3 servings of calcium per day are recommended to keep those unwanted fats away. Likewise, calcium can decrease the risks of cardiovascular disease and hypertension. 99% of calcium is stored in our bones and teeth, but the other 1% is used for proper nervous and muscular function. Keeping the right amount of calcium in our bodies can increase the proper functioning of our bodies.
Although calcium supplements are great for us, too much calcium can lead to health risks including heart issues. Doctors recommend taking no more than 2,000 milligrams of calcium per day. Most doctors recommend two servings of calcium a day, neither being more than 500 milligrams since that is all our bodies can absorb at one time. When you take calcium depends one what type of supplements you have. Calcium citrate is better for those with lower stomach acidity and can be taken with or without food. Calcium carbonate is best taken with meals since the acid in our stomachs helps break it down.