Calcium what does it do

Tell your doctor, pharmacist, and other healthcare 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 and beverages, according to the federal government's Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber , and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients e.

For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U. Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc.

Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice. Updated: March 22, History of changes to this fact sheet.

Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements. Health Information Health Information. Calcium Fact Sheet for Consumers. Table of Contents What is calcium and what does it do? How much calcium do I need? What foods provide calcium? What kinds of calcium dietary supplements are available?

Am I getting enough calcium? What happens if I don't get enough calcium? What are some effects of calcium on health? Can calcium be harmful? Does calcium interact with medications or other dietary supplements? Calcium and healthful eating Where can I find out more about calcium? Among other roles, it may also help manage blood pressure.

It is best to obtain sufficient calcium through dietary sources, such as dairy products, green leafy vegetables, and tofu. However, a doctor may recommend supplementation for some people.

Due to individual differences in requirements, experts do not recommend calcium supplementation for everyone. Anyone who is considering taking supplements should ask their healthcare provider for advice. Calcium supplements are available for purchase online.

What are some of the best iron supplements? Read on to learn about the role of iron in the body and to get a list of some iron supplements to try. There are many types of magnesium that people can use as dietary supplements, on the skin, and for specific conditions, such as constipation.

Taking potassium supplements may help prevent potassium deficiency. Learn about the benefits and risks of these supplements here, plus some options to…. What are some of the best zinc supplements? Read on to find more about zinc, its benefits, side effects, and products a person may consider trying. The best calcium supplement for a person will depend on their age and health needs. This article lists four high quality options to consider.

Benefits and sources of calcium Medically reviewed by Kathy W. Warwick, R. Why we need calcium Dietary sources How much calcium? Calcium deficiency Supplementation Risks of supplements Takeaway We include products we think are useful for our readers.

Why we need calcium. Share on Pinterest Green leafy vegetables, such as broccoli, are a good source of calcium. Calcium-rich foods. Calcium carbonate and calcium citrate are the two most recommended forms of calcium supplements. Calcium carbonate is cheaper and more common. It can be found in most antacid medicines. It needs to be taken with food in order for it to work well. Take note that calcium supplements do have side effects.

You may experience constipation, gas, and bloating. Check with your doctor before starting any supplements. Too much calcium can have negative side effects. Extra calcium may also increase your risk of kidney stones. In rare cases, too much calcium can cause deposits of calcium in your blood. This is called hypercalcemia. Some doctors think that taking calcium supplements can increase your risk of heart disease, but others disagree.

At the moment, more research is needed to understand how calcium supplements affect heart health. Calcium is essential to your overall health. You can get the calcium you need from many different foods, and if necessary, from supplements. Calcium works together with other nutrients such as vitamin D, so it is important keep up a balanced diet. Coral calcium is a type of calcium supplement derived from coral sand deposits. This article tells you everything you need to know about coral calcium.

Calcium-fortified milks can provide larger amounts of calcium in a smaller volume of milk — ranging from mg to mg per ml milk. Leafy green vegetables Broccoli, collards cabbage family , bok choy, Chinese cabbage and spinach One cup of cooked spinach contains mg, although only five per cent of this may be absorbed. This is due to the high concentration of oxalate, a compound in spinach that reduces calcium absorption.

By contrast, one cup of cooked broccoli contains about 45 mg of calcium, but the absorption from broccoli is much higher at around 50—60 per cent.

Soy and tofu Tofu depending on type or tempeh and calcium fortified soy drinks One cup, or g of tofu contains around mg of calcium. One cup of tempeh contains around g of calcium.

Fish Sardines and canned salmon bones included Half a cup of canned salmon contains mg of calcium. Nuts and seeds Brazil nuts, almonds and sesame seed paste tahini Fifteen almonds contain about 40 mg of calcium. Calcium-fortified foods Breakfast cereals, fruit juices, bread, some plant-based milks One cup of calcium-fortified breakfast cereal 40 g contains up to mg of calcium. Half a cup of calcium-fortified orange juice ml contains up to 80 mg of calcium, and two slices of bread 30 g provide mg of calcium.

Plant-based milks oat, almond, rice, etc. Calcium , , Osteoporosis Australia. Are calcium supplements dangerous? Australian health survey: usual nutrient intakes, —12 , Australian Bureau of Statistics, Australian Government. Give feedback about this page.

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