Calcium is important for bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short.
Before you consider calcium supplements, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of supplement to choose. Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.
Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. If you don't get enough calcium, you could face health problems related to weak bones:
- Children may not reach their full potential adult height.
- Adults may have low bone mass, which is a risk factor for osteoporosis.
Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:
- Dairy products, such as cheese, milk and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with edible soft bones
- Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes
To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you: - Follow a vegan diet - Have lactose intolerance and limit dairy products - Consume large amounts of protein or sodium, which can cause your body to excrete more calcium
In these situations, calcium supplements may help you meet your calcium requirements.