To help protect my bones, I have been taking calcium supplements daily since my periods stopped about 5 years ago. But now, I’m wondering if I’m getting too much calcium, since I also drink two cups of milk and follow a balanced diet. Is my calcium intake too high?
اضافة اعلان
Calcium is Essential for Health
Adequate calcium is necessary for good health, not only because it’s a key component of our bones, but also because it plays a vital role in keeping our organs and skeletal muscles functioning properly.
The body gets the calcium it needs for essential functions by releasing calcium stored in our bones into the bloodstream through bone remodeling, the process in which bones are continuously broken down and rebuilt.
Maintaining Bone Density
Since bone density decreases when bone resorption outpaces bone formation, scientists concluded that maintaining adequate calcium levels in the blood can prevent the body from pulling calcium from the bones.
In the late 1970s, two brief studies suggested that consuming 1,200 milligrams of calcium daily could maintain calcium balance in women after menopause. In response, a committee from the Institute of Medicine recommended this amount of calcium intake for women over 50 nearly 30 years ago.
However, there is insufficient evidence to suggest that taking this amount of calcium actually prevents fractures.
Estimating Calcium Intake
Based on the information you’ve shared, I’ve estimated your calcium intake. Two cups of milk provide about 600 milligrams. You are likely getting a significant amount of calcium from other foods as well, such as leafy greens and fish. If you take a standard 500-milligram calcium supplement daily, your total daily calcium intake is much higher than what you actually need.
The Need to Consult Your Doctor
Unless specifically prescribed by your healthcare provider, there are no health benefits to taking calcium supplements in addition to the calcium you get from a balanced diet.
Risks of Excessive Calcium
While there is no reason to limit calcium-rich foods, taking calcium supplements on top of that can have potential harms:
Hypercalcemia: In rare cases, this leads to dangerously high levels of calcium in the blood, known as hypercalcemia. Symptoms include excessive urination, thirst, dehydration, constipation, and confusion.
Kidney Stones: While adequate dietary calcium helps prevent kidney stones, calcium supplements increase the risk of stones in some individuals.
Interfering with the Absorption of Other Nutrients: Calcium supplements can interfere with the absorption of other important micronutrients, such as iron and magnesium.
Vitamin D
It seems that your dietary calcium intake is more than sufficient. Instead, make sure you’re getting enough Vitamin D, which enhances the absorption of dietary calcium.
It can be difficult to meet your Vitamin D needs from food sources and sun exposure alone. For this reason, many experts recommend a low-dose daily Vitamin D supplement containing 800 to 1,000 international units.
Assistant Professor at Harvard Medical School. Harvard Health Publications, Tribune Media Services.
