Calcium is a mineral that is required for life and is an extremely significant component of a diet that is focused on overall health. Calcium is an essential component in the formation of bones that are denser, stronger, and better able to withstand the effects of ageing. In a perfect world, we’d obtain all of the calcium we need from real, whole foods like yoghurt, milk, cheese, salmon, and broccoli, but the truth is that we live in a flawed world, and approximately one third of us aren’t receiving enough calcium just from our diets. The use of supplements is encouraged at this point. Have a look at our extensive selection of calcium supplements to guarantee that your bones and the rest of your body are getting the calcium they require.
Why Is It Necessary to Consume Calcium?
Calcium is essential for the development and upkeep of healthy bones in your body. Approximately 99% of the calcium that is found in the human body is stored in the teeth and bones (2Trusted Source).
It has a role in the transmission of nerve signals in the bloodstream, as well as in the release of hormones such as insulin, and in the regulation of how muscles and blood vessels contract and dilate (2Trusted Source).
Because it is so essential, if you don’t obtain the adequate amount in your food, your body will take it from your teeth and skeleton to utilise in other processes, which will result in your bones becoming more fragile.
To answer your question, how much calcium do you require on a daily basis?
The following is a list that contains the most recent recommendations made by the Institute of Medicine, broken down by age (2Reliable Source):
- Women 50 and younger: 1,000 mg each day
- Males 70 and younger: 1,000 mg per day
- Women over 50: 1,200 mg per day
- Men over 70: 1,200 mg per day
There are also maximum daily allowances recommended for calcium consumption. The daily limit is 2,500 mg for people who are under the age of 50 and 2,000 mg for adults who are above the age of 50. (2Trusted Source).
It is entirely possible to obtain sufficient quantities through one’s diet. Dairy products, several types of leafy greens, almonds, beans, and tofu are among the foods that contain this substance.
On the other hand, those who don’t consume enough calcium-rich foods should perhaps think about taking supplements.
Calcium is an essential mineral that is required for the body to perform a wide variety of activities, including maintaining healthy bones and muscles. Calcium is essential for supporting strenuous exercises and promoting bone density, and bodybuilders, in particular, need to ensure they consume enough calcium. The following are some suggestions that can assist bodybuilders in getting the most out of their calcium supplements:
Assess the amount of calcium that you require. The daily calcium intake that is advised for people is approximately 1,000 mg per day, but bodybuilders may require more, especially if they are engaging in high-impact exercises that place stress on the bones. Talk to a qualified medical specialist in order to establish the appropriate amount of calcium for your body.
Choose the appropriate form of calcium supplement Calcium supplements are available in a variety of forms, including calcium carbonate, calcium citrate, and calcium gluconate. Calcium carbonate is the supplement that is utilised the most, despite the fact that it may not be absorbed as easily as other types. Calcium citrate may be more expensive but it is easier to absorb than other forms of calcium. Calcium gluconate is the form that is utilised the least, but it has the potential to be more beneficial for people who have stomach problems.
Calcium supplements are most absorbed when taken in conjunction with food, so be sure to take them at the appropriate times. Taking calcium supplements with meals can also assist to lower the likelihood of adverse effects on the digestive system.
Calcium works synergistically with other nutrients, such as vitamin D and magnesium, to improve bone health. Calcium should be taken in conjunction with these other nutrients. It is recommended that you take a multivitamin or a supplement that contains these elements in order to achieve the best possible absorption.
It is important not to take more calcium than is prescribed because doing so may result in gastrointestinal distress, kidney stones, and other health complications. Maintain the dosage that is prescribed, and try to avoid taking numerous calcium supplements at the same time.
It is necessary to receive calcium from food sources in addition to taking calcium supplements, but calcium supplements may be a more convenient option to improve calcium consumption. Nonetheless, it is still important to get calcium through dietary sources. Dairy products, dark leafy greens, and foods that have been artificially fortified with calcium are all good sources of calcium.
You may support your bodybuilding objectives and get the most out of calcium supplements by following the advice in this article and incorporating it into your supplement routine. But, before to beginning any new supplement routine, it is imperative to discuss your options with a qualified medical professional.