Build Health: Cut Through The Calcium Hype
As we grow older, our bodies go through various changes, and one critical change that often happens is the loss of bone density, leading to several bone health issues such as osteoporosis, which affects women more commonly than men. These issues have made calcium an essential nutrient that every person needs. However, as important as calcium may seem, the hype surrounding it has been blown out of proportion and needs some cutting through.
Calcium is a vital mineral that plays several roles in the body. It is an essential nutrient for keeping bones healthy while also performing numerous critical functions such as promoting nerve and muscle function, regulating blood pressure, and supporting healthy blood vessel and cardiac function.
Calcium is naturally found in several foods, including dairy products, leafy greens, fortified foods, and some fish and nuts. Consuming calcium-rich foods is the healthiest way to boost calcium intake in the body. However, due to changes in lifestyle, such as the tendency to opt for processed foods and the shift towards plant-based diets, meeting the daily recommended calcium intake may become challenging for some.
This leads to the excessive consumption of calcium supplements. The hype surrounding calcium supplements has led many to believe that they are the best source of getting this mineral, but it's not always the best decision to take supplements.
1. Overconsumption
While calcium is an essential mineral for bone health, excessive consumption can lead to several health concerns. Consuming more than the daily recommended intake of calcium supplements has been linked to an increased risk of cardiovascular diseases, kidney stones, and other health issues. This is because our bodies cannot always process high doses of calcium, leading to a buildup in the body, which can cause health problems.
2. Absorption Interference
Supplements may also interfere with the natural absorption of calcium in the body. Our digestive systems are complex, and how well we absorb nutrients such as calcium is dependent on various factors, including how the nutrient is presented. For instance, a study published in the Journal of Clinical Endocrinology & Metabolism found that calcium carbonate, which is commonly used in supplements, is not as easily absorbed as calcium citrate.
3. Calcium Is Not Enough
Focusing solely on calcium intake is not enough to keep our bones healthy. Other nutrients such as magnesium, vitamin D, and vitamin K are essential because they work hand in hand with calcium to support bone health. Magnesium helps the body absorb and utilize calcium while vitamin D helps the body absorb calcium from food. Vitamin K, on the other hand, helps deposit the calcium into bones, where it is needed most.
4. A Healthy Lifestyle Is A Must
Lastly, a healthy lifestyle is essential for optimal bone health. Exercise, cutting back on alcohol, quitting smoking, and reducing caffeine intake all play a role in keeping bones healthy. Building bone density is a continuous process that involves the body breaking down old bone cells and rebuilding them. Exercise helps stimulate this process, which helps increase bone density and prevent bone loss, especially as we age.
In conclusion, while calcium is essential for maintaining healthy bones, it's important not to over-emphasize the importance of calcium supplements and instead focus on the bigger picture of overall healthy living. Calcium supplements may help in meeting daily calcium needs, but they're not a substitute for a healthy diet and lifestyle. The key to bone health is a holistic approach, including a diet rich in calcium and other bone-boosting nutrients, regular exercise, quitting smoking, moderating alcohol and caffeine consumption, and, most importantly, consulting your doctor when deciding to take supplements.