- Dangers of excessive calcium supplementation
- When to take calcium supplements
- Daily recommendation of calcium and vitamin D
Calcium is an essential mineral for the body because, in addition to being part of the structure of teeth and bones, it is also very important to send nerve impulses, release some hormones, as well as contribute to muscle contraction.
Although calcium can be ingested in the diet, through the consumption of calcium-rich foods such as milk, almonds or basil, it often also needs to be taken in supplement form, especially in people who do not consume enough of the mineral or in children and elderly, who need more.
Although it is important for the body, excess calcium can also cause some serious problems, such as kidney stones, and, therefore, any supplementation of this mineral must be evaluated and guided by a doctor or nutritionist.
Dangers of excessive calcium supplementation
Excessive calcium and vitamin D supplementation increases the risk of:
- Kidney stones; calcification of blood vessels; clogging of vessels, increased blood pressure, stroke and heart attack.
The excess of calcium occurs because in addition to supplementation, this mineral is also consumed through food, with milk and its derivatives as the main sources. See a complete list of calcium-rich foods so that supplementation is not necessary.
When to take calcium supplements
Calcium and vitamin D supplements are recommended mainly for women on hormone replacement therapy, as this is just how the risk of osteoporosis is really reduced.
Therefore, women who do not undergo hormone replacement should only take supplements with vitamin D3, which is the inactive form of this vitamin, which will be activated by the kidneys only in the amounts necessary for the body. Vitamin D is essential for increasing calcium absorption in the intestine and strengthening bones. See 6 benefits of vitamin D.
Daily recommendation of calcium and vitamin D
For women over 50, the recommended calcium intake is 1200 mg per day and 10 mcg per day of vitamin D. A healthy and varied diet provides these nutrients in adequate amounts, and it is essential to sunbathe daily for at least 15 minutes to increase vitamin D production.
Thus, supplementation with these nutrients after menopause should be evaluated by the doctor according to the woman's health conditions, eating habits and the use of hormone replacement therapy.
To avoid the need to take supplements, see how to strengthen bones during menopause.
