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Vitamin and Mineral Series – A Focus on Calcium

Blog, Health & Wellness / By / January 7, 2021

Calciumis the most abundant mineral in the body.  Calcium serves a role in:

  • Muscle function
  • Blood vessel dilation
  • Blood vessel contraction
  • Nerve signaling
  • Bone health
  • Teeth health
  • Cell signaling
  • Hormone signaling
  • Colon cancer prevention
  • Prevention of Osteoporosis

Calcium is stored in the bones and the teeth.  The body has an intricate process to keep calcium at a constant level, drawing calcium from the bones and teeth when needed.  Interesting fact is that the body only uses about 1% of total body calcium to perform the functions above while the remaining 99% is stored to keep this balance.

The recommended daily intake (RDI) of calcium will vary with age.  The Institute of Medicine of the National Academies Food and Nutrition Board has set the RDI as follows:

1000 mg daily for men 19-70 years

1000 mg daily for non-pregnant women 19-50 years

1200 mg daily for non-pregnant women 51-70 years

1200 mg daily for men and non-pregnant women over 71 years

Calcium Deficiency:

Due to our bodies ability to store calcium for later use to keep a balance, signs and symptoms of calcium deficiency usually occur after long term inadequate calcium intake.  They include:

  • Numbness and tingling of the fingers
  • Muscle cramps
  • Fatigue
  • Seizures
  • Heart arrhythmias
  • Decrease appetite
  • Osteoporosis

Calcium deficiency is rare in the US but there are some groups that are more at risk.  These include:

  • Postmenopausal women
  • Amenorrhoeic women
  • Female Athletes
  • Lactose intolerant people and those with milk allergy
  • Vegans and Vegetarians
  • Those with malabsorptive syndromes
  • Those post gastric bypass
  • Those with kidney disease

Excess calcium intake can lead to health issues. This is usually a result of over supplementation and rarely a result of calcium intake from food sources.  The tolerable upper limit level for calcium is 2500 mg for men and non-pregnant women 19-50 and 2000 mg for men and non-pregnant women over 51.  Some health-related issues from excess calcium include:

  • Renal failure
  • Calcification of the blood vessels
  • Calcification of soft tissues
  • Kidney stones
  • Constipation
  • Possible increase in prostate cancer risk
  • Possible increase risk of heart disease

It is possible to obtain all of your calcium from your diet.  There are numerous options of calcium rich foods that include:

  • Cheese
  • Milk
  • Yogurt
  • Kale
  • Chinese cabbage
  • Chard
  • Mustard greens
  • Turnip greens
  • Sesame seeds
  • Acorn squash
  • Salmon
  • Almonds
  • Dried figs
  • Fortified tofu
  • Fortified juice
  • Fortified cereals

Try adding these to your diet! Your bones will thank you!

This article is for information purposes only and is not medical advice. Consult with your medical provider prior to any lab testing, diet changes or new supplement/medication. 

References:

Institute of Functional Medicine Fact Sheet. Micronutrients:  Minerals. Accessed January 2021

National Institutes of Health- Office of Dietary Supplements.  Calcium.  Fact Sheet for Health Professionals. 

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

UCSF. Calcium Content of Foods. Accessed January 2021. https://www.ucsfhealth.org/education/calcium-content-of-foods

All photos used with permission from Snappa.com

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While Never Say Never Wellness PLLC uses encryption to protect sensitive information transmitted online, we also protect your information offline. Only employees who need the information to perform a specific job (for example, customer service) are granted access to Personal Information. The computers and servers in which we store Personal Information are kept in a secure environment.
However, unfortunately, please note that no data transmission over the Internet or any wireless network can be guaranteed to be 100% secure. As a result, while we strive to protect your Personal Information, you acknowledge that (a) there are security and privacy limitations of the Internet which are beyond our control; (b) the security, integrity, and privacy of any and all information and data exchanged between you and us through this Website cannot be guaranteed; and (c) any such information and data may be viewed or tampered within transit by a third party.
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All Personal Information collected by Never Say Never Wellness PLLC will be held in confidentiality and will not be disclosed to third parties, except that we may disclose Personal Information: (1) pursuant to the Terms and Conditions and this Privacy Policy, (2) if we are required to do so by law, (3) in the good-faith belief that such action is necessary to conform to the edicts of the law, (4) to comply with legal process served on us, our partners, sponsors, investors, or affiliates, (5) to protect and defend our rights or property or those of our users and/or (6) to act as immediately necessary in order to protect the personal safety of our users or the public. Never Say Never Wellness PLLC will not sell, distribute or lease your Personal Information to third parties unless we have your permission or are required by law to do so.

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Note that whenever you make your Personal Information available for access or viewing by third parties through our Website, programs, products, or services, and social media, the information you share also can be seen, collected and used by third parties and, therefore, we cannot be responsible for any unauthorized third party use of such information that you voluntarily share online or in any other manner. Never Say Never Wellness PLLC also is not responsible for the privacy statements or other content on the websites outside of our Website.

Use of Cookies.
A cookie is a piece of data stored on a site visitor’s hard drive by a web page server to help Never Say Never Wellness PLLC improve customers’ access to our Website and identify repeat visitors to our Website. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences. Like most companies, this Website may use cookies to identify which pages are being used. This helps us analyze data about webpage traffic and improve our Website in order to tailor it to customer needs. We only use this information for statistical analysis purposes and then the data is removed from the system. Overall, cookies help us provide you with a better Website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us. You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of our Website, programs, products, or services.

Use by Children.
This Website is not designed for, nor do we believe it is appealing to, children under the age of 18. We do not knowingly collect Personal Information from children under the age of 18. We encourage children to consult with their parents before providing Personal Information.

Contact.
If you have any questions about any of the terms of this Privacy Policy, please contact Never Say Never Wellness PLLC @ neversayneverwellness@gmail.com