Choosing the right amount of calcium supplementation

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Calcium supplementation 


Greetings, 

Calcium is one of the essential elements for maintaining normal physiological process in our body.



It can be obtained from our daily diet. Examples of food enriched with calcium includes dairy products such as cheese, milk and yoghurt, nuts and seeds such as almonds, sesame seeds, and vegetables such as ladyfingers and soya beans.


When dietary intake of calcium is insufficient, sign and symptoms of calcium deficiency @ hypocalcemia may occur.


Calcium deficiency symptoms are usually muscle-related, as in muscle twitching, stiffness, numbness, weakness, or irregular heartbeats. Chronic calcium deficiency may lead to bone demineralization, bone density loss and eventually results in brittle and fragile bone. 

*Ever heard osteoporosis?*


Calcium supplementation can be an alternative source of calcium to overcome the issue.

But, how much of calcium do we actually need?


Are the calcium supplements that we are taking is adequate for our daily calcium requirement?

The daily dietary reference intake for calcium as below:
1-3 years old : 700mg / day
4-8 years old : 1000mg / day
9-18 years old : 1300mg / day
19-50 years old : 1000mg / day
Women 51 years old and above : 1200mg / day
70 and above (both sexes) : 1200mg / day
NOTE: All the calcium requirements are calculated based on elemental calcium.



Calcium supplements exist in various salt form in the market nowadays. Calcium carbonate and calcium citrate are two examples of oral calcium compounds that can be commonly found, whereas calcium gluconate mostly exists in the form of injection.


When we are calculating the amount of calcium required, we take into the consideration of elemental calcium content of a product.

For example, a calcium carbonate product contains 1250mg of calcium carbonate within each tablet.

The actual elemental calcium contains within every such tablet is only consists of 500mg (40%).




References:
1. John, A.S. (2008). The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management, 4(4):827-36.

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