Yes, at some point in our lives, we do need Calcium supplements. Women who eat a diet poor in Calcium especially need to supplement their Calcium intakes artificially. Also, women who sweat/urinate a lot should increase their Calcium intake in order to live a healthy life.
What Is A Calcium Supplement?
Any source of Calcium that is not naturally included in your diet is a supplement. For some people, supplements are necessary. Supplements come in the form of pills like GemCal, Calcium Sandoz etc. Another example of a supplement is fortified juice. You can also get Calcium fortified cereal in market these days.
Can One Have An Overdose Of Calcium?
Yes, it is entirely possible for a woman to be exceeding the recommended limit of Calcium intake for her age. Like everything else, excess of Calcium is also not good for the body. If a woman takes in more than 4 g of Calcium in a day, it can begin to deposit in other parts of the body, besides the bones. Excess Calcium in the body can also cause renal damage and kidney stones. So it is important to know what is enough for your body.
How To Take Supplements?
Supplementing your Calcium intake is not as simple as popping a pill every now and then! As discussed in one of the previous articles in the series, many factors affect absorption/loss of Calcium from the body. So when taking supplements, it is important to create better chances for its absorption.
30 minutes before or after the intake of supplements, you can improve absorption with help of Proteins, Vitamin D, Acidic foods and Lactose. So it is a good idea to take your supplements along with milk or milk products while sitting out in the sun.
Similarly, 30 minutes before or after the intake of supplement, you should avoid foods that abet loss of Calcium from your body. So avoid kale, spinach, cocoa, tea/coffee etc.
The importance of Calcium for women cannot be stressed enough. The idea to publish this 3-article series on Calcium intake and supplements is to bring about awareness amongst the women of India, who are very prone to Calcium deficiency and allied diseases. Spread the word about Calcium to all the women you know. Be Healthy, Be Strong!!!