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Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body. The amount of calcium you need each day depends on your age. Average daily recommended amounts are listed below in milligrams (mg): Calcium is found in many foods. You can get recommended amounts of calcium by eating a variety of foods, including the following: Calcium is found in many multivitamin-mineral supplements, though the amount varies by product. Dietary supplements that contain only calcium or calcium with other nutrients such as vitamin D are also available. Check the Supplement Facts label to determine the amount of calcium provided. The two main forms of calcium dietary supplements are carbonate and citrate. Calcium carbonate is inexpensive, but is absorbed best when taken with food. Some over-the-counter antacid products, such as Tums and Rolaids, contain calcium carbonate. Each pill or chew provides 200–400 mg of calcium. Calcium citrate, a more expensive form of the supplement, is absorbed well on an empty or a full stomach. In addition, people with low levels of stomach acid (a condition more common in people older than 50) absorb calcium citrate more easily than calcium carbonate. Other forms of calcium in supplements and fortified foods include gluconate, lactate, and phosphate. Calcium absorption is best when a person consumes no more than 500 mg at one time. So a person who takes 1,000 mg/day of calcium from supplements, for example, should split the dose rather than take it all at once. Calcium supplements may cause gas, bloating, and constipation in some people. If any of these symptoms occur, try spreading out the calcium dose throughout the day, taking the supplement with meals, or changing the supplement brand or calcium form you take. Many people don't get recommended amounts of calcium from the foods they eat, including:-Boys aged 9 to 13 years, When total intakes from both food and supplements are considered, many people—particularly adolescent girls—still fall short of getting enough calcium, while some older women likely get more than the upper limit. See our Health Professional Fact Sheet on Calcium for more details. Certain groups of people are more likely than others to have trouble getting enough calcium:-Postmenopausal women because they experience greater bone loss and do not absorb calcium as well. Sufficient calcium intake from food, and supplements if needed, can slow the rate of bone loss. Many factors can affect the amount of calcium absorbed from the digestive tract, including:-Age. Efficiency of calcium absorption decreases as people age. Recommended calcium intakes are higher for people over age 70. Many factors can also affect how much calcium the body eliminates in urine, feces, and sweat. These include consumption of alcohol- and caffeine-containing beverages as well as intake of other nutrients (protein, sodium, potassium, and phosphorus). In most people, these factors have little effect on calcium status. Insufficient intakes of calcium do not produce obvious symptoms in the short term because the body maintains calcium levels in the blood by taking it from bone. Over the long term, intakes of calcium below recommended levels have health consequences, such as causing low bone mass (osteopenia) and increasing the risks of osteoporosis and bone fractures. Symptoms of serious calcium deficiency include numbness and tingling in the fingers, convulsions, and abnormal heart rhythms that can lead to death if not corrected. These symptoms occur almost always in people with serious health problems or who are undergoing certain medical treatments. Scientists are studying calcium to understand how it affects health. Here are several examples of what this research has shown: Bones need plenty of calcium and vitamin D throughout childhood and adolescence to reach their peak strength and calcium content by about age 30. After that, bones slowly lose calcium, but people can help reduce these losses by getting recommended amounts of calcium throughout adulthood and by having a healthy, active lifestyle that includes weight-bearing physical activity (such as walking and running). Osteoporosis is a disease of the bones in older adults (especially women) in which the bones become porous, fragile, and more prone to fracture. Osteoporosis is a serious public health problem for more than 10 million adults over the age of 50 in the United States. Adequate calcium and vitamin D intakes as well as regular exercise are essential to keep bones healthy throughout life. Taking calcium and vitamin D supplements reduce the risk of breaking a bone and the risk of falling in frail, elderly adults who live in nursing homes and similar facilities. But it's not clear if the supplements help prevent bone fractures and falls in older people who live at home. Studies have examined whether calcium supplements or diets high in calcium might lower the risks of developing cancer of the colon or rectum or increase the risk of prostate cancer. The research to date provides no clear answers. Given that cancer develops over many years, longer term studies are needed. Some studies show that getting enough calcium might decrease the risk of heart disease and stroke. Other studies find that high amounts of calcium, particularly from supplements, might increase the risk of heart disease. But when all the studies are considered together, scientists have concluded that as long as intakes are not above the upper limit, calcium from food or supplements will not increase or decrease the risk of having a heart attack or stroke. Some studies have found that getting recommended intakes of calcium can reduce the risk of developing high blood pressure (hypertension). One large study in particular found that eating a diet high in fat-free and low-fat dairy products, vegetables, and fruits lowered blood pressure. Preeclampsia is a serious medical condition in which a pregnant woman develops high blood pressure and kidney problems that cause protein to spill into the urine. It is a leading cause of sickness and death in pregnant women and their newborn babies. For women who get less than about 900 mg of calcium a day, taking calcium supplements during pregnancy (1,000 mg a day or more) reduces the risk of preeclampsia. But most women in the United States who become pregnant get enough calcium from their diets. Most kidney stones are rich in calcium oxalate. Some studies have found that higher intakes of calcium from dietary supplements are linked to a greater risk of kidney stones, especially among older adults. But calcium from foods does not appear to cause kidney stones. For most people, other factors (such as not drinking enough fluids) probably have a larger effect on the risk of kidney stones than calcium intake. Although several studies have shown that getting more calcium helps lower body weight or reduce weight gain over time, most studies have found that calcium—from foods or dietary supplements—has little if any effect on body weight and amount of body fat. For more information on calcium and weight loss, see our consumer fact sheet on Weight Loss. Getting too much calcium can cause constipation. It might also interfere with the body's ability to absorb iron and zinc, but this effect is not well established. In adults, too much calcium (from dietary supplements but not food) might increase the risk of kidney stones. Some studies show that people who consume high amounts of calcium might have increased risks of prostate cancer and heart disease, but more research is needed to understand these possible links. The upper limits for calcium are listed below. Most people do not get amounts above the upper limits from food alone; excess intakes usually come from the use of calcium supplements. Surveys show that some older women in the United States probably get amounts somewhat above the upper limit since the use of calcium supplements is common among these women. Calcium dietary supplements can interact or interfere with certain medicines that you take, and some medicines can lower or raise calcium levels in the body. Here are some examples:Calcium can reduce the absorption of these drugs when taken together: Tell your doctor, pharmacist, and other health care providers about any dietary supplements and medicines you take. They can tell you if those dietary supplements might interact or interfere with your prescription or over-the-counter medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients. People should get most of their nutrients from food, advises the federal government's Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber and other substances that benefit health. In some cases, fortified foods and dietary supplements may provide nutrients that otherwise may be consumed in less-than-recommended amounts. For more information about building a healthy diet, refer to the Dietary Guidelines for Americans and the U.S. Department of Agriculture's MyPlate. -NIH
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Kalcij je najvažniji i najzastupljeniji mineral u ljudskom organizmu koji ima izuzetnu ulogu u očuvanju zdravlja i vitalnosti. Jedan je od najrasprostranjenijih elemenata na zemlji, a i u ljudskom tijelu upravo je on najzastupljeniji mineral. Ljudski organizam sadrži oko 1-1,5 kg kalcija od čega se gotovo 99% nalazi u kostima i zubima. To jasno govori o tome da je on prijeko potreban za pravilnu strukturu kostiju te neophodan za zdravlje i ljepotu zubi. Kada govorimo o važnosti kalcija, svakako moramo napomenuti da su našem tijelu za njegovu apsorpciju i iskorištavanje potrebni još neki minerali i vitamini. To su minerali magnezij i fosfor te vitamini D i K. Utjecaj kalcija na zdravlje Osim što je odgovoran za zdrave kosti i zube i sprječavanje osteoporoze, kalcij ima i druge funkcije važne za ljudski organizam. Pomaže očuvati zdravlje srca, živaca i mišića. Izrazito je važan za normalno zgrušavanje krvi te za provođenje impulsa u živčanom sustavu. Pomaže u prevenciji alergije, depresije i PMS-a te ublažava bolove mišića i zglobova. Jedna od funkcija ovog minerala je i njegov pozitivan utjecaj na tjelesne hormone i enzime. Dovoljne količine kalcija mogu preventivno djelovati, ublažiti ili spriječiti mnoge tegobe i bolesti. Alergija i astma Alergijama i astmi osobito su podložne osobe koje nemaju optimalnu razinu kalcija u organizmu. Zbog toga u terapiji svih tipova alergija često se koristi kalcij, jer regulira propusnost krvnih žilica i na taj način ublažava alergijsku reakciju. Uzimanje visokih količina kalcija uvelike smanjuje simptome alergije i astme Osteoporoza Osteoporoza je bolest čije su obilježje krhke i lako lomljive kosti do kojih dolazi uslijed gubitka koštane mase odnosno gustoće kostiju. Već nakon tridesete godine života počinje polagani proces smanjenja gustoće kostiju koji se sa starenjem ubrzava. Istraživanja su potvrdila da unošenje optimalne količine kalcija tijekom života smanjuje postotak obolijevanja od ove bolesti. PMS Istraživanja su pokazala da kalcij može pozitivno djelovati na simptome PMS-a i smanjiti menstrualnu bol. Simptomi PMS-a su se smanjili za čak pedeset posto u skupini žena koje su svakodnevno uzimale preporučenu količinu kalcija. Krvni tlak Neka istraživanja su pokazala da redovito unošenje optimalne količine kalcija u organizam potpomaže smanjenju visokog krvnog tlaka. Regulacija tjelesne težine Pojedine studije su utvrdile da kalcij može pridonijeti održavanju optimalne tjelesne težine, ali i pomoći u gubitku kilograma. Robert Heaney, profesor na Creighton University School of Medicine, zastupa mišljenje da prehrana bogata kalcijem može pomoći gubitku kilograma. Visoki kolesterol Iako su potrebna dodatna istraživanja, neke studije pokazuju da povećani unos ovog minerala može pozitivno djelovati na smanjenje kolesterola. U kombinaciji sa zdravom ishranom i vježbanjem kalcij može pomoći u održavanju njegove normalne razine. Rahitis Rahitis je bolest kostiju koja se javlja uslijed nedovoljne količine vitamina D i kalcija u organizmu. Kosti postaju meke i slabe što može dovesti do raznih koštanih deformacija. Najugroženija skupina su dojenčad, djeca školske dobi i tinejdžeri u pubertetu. Osigurajte dovoljan unos ovog minerala O dovoljnom unosu kalcija u organizam potrebno je brinuti od samog rođenja. Već u najranijoj životnoj dobi on je neophodan jer ima značajnu ulogu u razvoju i pravilnom formiranju kosti. Stoga je izuzetno važno djeci osigurati potrebnu količinu ovog važnog minerala. Tinejdžerima u pubertetu također je potreban povećan unos kalcija zbog naglog rasta i razvoja, a posebno se to odnosi na onu skupinu mladih ljudi koji se aktivno bave sportom. Nakon tridesete godine kosti polako počinju gubiti ovaj dragocjeni mineral, pa ga je i dalje potrebno redovito unositi u organizam kako bi se što duže sačuvale zdrave kosti. Trudnice i dojilje svakako imaju povećanu potrebu za njegovim unosom. Dovoljna količina kalcija u trudnoći omogućuje pravilan razvoj kostiju kod bebe, ali i očuvanje kostiju i zubi majke. Menopauza je razdoblje povećanog rizika za obolijevanje od osteoporoze, pa je dovoljna količina kalcija neophodna upravo u ovom razdoblju života. Ljudi koji konzumiraju velike količine kofeina, alkohola, sode i oni koji troše kortikosteroide također imaju izraženiju potrebu za kalcijem. U ovim slučajevima smanjena je njegova apsorpcija, pa je potreban i dodatan unos u obliku dodataka prehrani. Ne zaboravite na istovremeni unos vitamina D i magnezija, jer oni imaju važnu ulogu u apsorpciji kalcija. Ako organizmu nedostaje vitamin D niti kalcij neće biti pravilno iskorišten. Hrana bogata kalcijem Najbolji način za unošenje ovog minerala u organizam je prirodni način putem zdrave i kalcijem bogate hrane. No, za one koji iz bilo kojih razloga nisu u mogućnosti prehranom zadovoljiti potrebe organizma za kalcijem, postoje i dodaci prehrani. Među dodacima prehrani s kalcijem svakako preporučujemo da birate kalcij iz prirodnih izvora, a najbolji je kalcij dobiven iz korala. Što se tiče prirodne prehrane, možete ga pronaći u slijedećim namirnicama: - voće: naranče, bademi, banane, suhe smokve - povrće: kelj, brokula, grah, grašak, špinat, zelje, peršin, leća, zelena repa, crveni radič - mlijeko i mliječni proizvodi - morske alge Simptomi i posljedice nedostatka kalcija Nedostatak kalcija u organizmu nema posebno prepoznatljive simptome jer tijelo njegov nedostatak nadoknađuje uzimajući ga iz kostiju. Na taj način organizam sasvim zadovoljava potrebu za ovim mineralom. Međutim, kosti će upravo zbog toga s vremenom slabjeti, a posljedica njegovog dugotrajnog nedostatka u kostima će biti pojava osteoporoze u kasnijoj životnoj dobi. Eventualni simptomi njegovog pomanjkanja u organizmu mogu biti trnci, grčevi, oslabljen apetit, nepravilan srčani ritam, povišen krvni tlak i depresija. Koralj - čudesan izvor prirodnog kalcija U fosiliziranom koralju nalazi se ne samo visokovrijedni kalcij, nego i drugi minerali koji omogućuju brzu apsorpciju kalcija i odgovaraju našim ukupnim potrebama. Ono što koraljne minerale čini tako lako apsorbirajućim je njihova sklonost da postanu ionski pri kontaktu s vlagom. Ta prirodna sposobnost ionizacije, u kombinaciji s punim spektrom i organskom formacijom, koralj čini jednim od najkorisnijih oblika minerala. Ovo svojstvo omogućava brzu nadoknadu kalcija u organizmu, te sprječava nastanak oštećenja koštanog sustava. www-alternativa-za-vas