Summer Health Hints

This is a continuation of the article in the July 2022 newsletter about how calcium and Vitamin D work together. 

Ways to get enough calcium through food.  
Adults generally need somewhere between 1200 and 1500 mg of calcium per day.  Here are a few foods that are high in calcium:

How do I know if I’m calcium-deficient? 
Most of the calcium in your body is stored in your bones and teeth. There is a smaller amount in your blood and tissues. Your body works hard to maintain a steady level of calcium in your blood. If your blood level falls because you have inadequate intake of calcium, your bones will release calcium to bring the level back up. Over time this process can weaken your bones and lead to osteoporosis. This condition is most common in older adults  It involves a loss of bone mass and an increased risk of fractures. Most people do not realize they are not getting enough calcium until they fracture something. Those most at risk are folks who don’t ingest enough calcium (either through food or supplements), women with small stature, and folks who don't do regular strength-building exercises.

When to take calcium supplements and which are best?
There are two main types of calcium supplements and both are good:  Calcium carbonate is absorbed best with food Calcium citrate can be taken with or without food. It’s best to take calcium supplements at a DIFFERENT time than your multivitamins because minerals like iron interfere with calcium absorption.

Remember, calcium and Vitamin D work together to support your bone health - so indulge in them both!