The Many Moods Of Calcium

We all know that calcium helps us grow strong bones. But calcium is also a critical messenger for the regulation of most biological functions and systems, including hormones, muscles and clotting. Not getting enough calcium can lead to mood swings, sleeplessness, poor concentration … even P.M.S.

Calcium is important to every cell of your body every minute of every day. Without it, muscles won't contract, the nervous system won't transmit messages throughout the body, and hormones and enzymes won't perform their critical functions. Studies show that calcium not only helps prevent osteoporosis but may even lower your risk of high blood pressure and help prevent colon cancer.

It's no wonder that calcium is often referred to as "the most important mineral in our bodies."

Getting Enough Calcium
You need a LOT of calcium. Your body routinely takes calcium out of your bones and puts it into circulation, where it is available to the muscles and nerve cells in the heart and gut and arms and legs that need a constant supply every minute, in order to keep functioning. But then of course the bone calcium also needs to be replaced. In order to do all that, you need to be sure to supply yourself with all the calcium you need, every day.

How much is that? Current recommendations call for 1300 mg per day for teens, 1200 mg per day for people over 50, and 1000 mg per day in between. Some experts think post-menopausal women need even more (1500 mg per day). A typical multivitamin contains under 200 mg, so unless you eat a lot of dairy products, you're likely to fall short.

A convenient and reliable way to ensure adequate calcium intake is to use one of the many calcium supplements found on today's grocery and drug store shelves. Check the label to be sure how much you are getting, and if possible choose a product that provides vitamin D as well as calcium.

You can also get extra calcium from fortified foods or dairy products. Yogurt has about 400 mg of calcium in an 8 ounce container and milk provides almost 300 mg of calcium per 8-ounce glass. If you're not a fan of dairy products, are lactose intolerant, a vegan or simply want to make sure you're eating a variety of calcium-rich foods, try dark green and leafy vegetables — like dark green leafy vegetables like spinach. Other foods, including some orange juices and soy products and breakfast cereals, are also fortified with calcium and provide another option.

Whatever combination of supplements and foods you may choose, the important thing is to make it a habit to get enough calcium every day.

Calcium Works Best in Combination
To really make sure your body uses as much calcium as possible, it's important to get enough Vitamin D, which aids in the absorption of calcium. Our bodies actually manufacture Vitamin D when we spend about 15 minutes in the sun three times a week. It's simple: Exposing our skin to the UV rays triggers the conversion of Vitamin D into a hormone produced in your liver and kidneys, which sends a message to your intestines to absorb calcium. If you don't spend enough time in the sun — which most Americans don't — we also can get Vitamin D from a variety of fortified dairy products, eggs, fish and fortified breakfast cereals. And, of course, there is the option of taking Vitamin D supplements or calcium supplements that also have Vitamin D.

Types of Calcium Supplements
There are many types of calcium supplements with varying levels of calcium, and many also include vitamin D. If you have questions, ask a healthcare professional for advice. One hint: If you do take a calcium supplement, maximize its bioavailability by taking no more than 500 milligrams at a time. This means you may have to take 500 milligrams in the morning and another 500 milligrams in the evening to make sure you get the right amount.