Although there are many advantages of calcium, such as regulating heartbeat and ensuring that blood clots normally, one of the biggest benefits of calcium is healthy bones. A healthy calcium intake can boost bone density at multiple sites across the body, reducing the risk of conditions such as osteoporosis, which is common in adult women, and rickets which can cause curvature of the spine in children.
Unfortunately, calcium deficiency in the UK is quite common. It’s reported that around 5 percent of adult men, 8 percent of adult women, and up to 24 percent of teenagers aren’t meeting the daily recommended amounts for calcium intake. This can result in osteoporosis, or ‘porous bones’, which increases the risk of breaks and fractures, especially during exercise or following a minor fall or trip.
Healthy calcium intake
So what should we be aiming for? What is a healthy calcium intake? According to the NHS, adults should be consuming around 700mg of calcium per day through a varied diet. Consuming greater amounts of calcium is usually not harmful, although the department of health advises against an intake of 1500mg or more on a regular basis, as this could lead to stomach pain and diarrhoea in some people.
What foods contain calcium?
According to the Association of British Dieticians, dairy foods like milk, cheese, and yogurt are all good sources of calcium. Other foods that are high in calcium include tofu, orange juice, and spring greens. Unfortunately, some of the best sources of calcium aren’t always very good for our diets, like chocolate, white bread, and sugary cereals, which is why some people prefer to take calcium supplements.
Calcium supplements can be a quick and easy way to boost calcium stores in the body, helping to maintain overall bone health and reduce the risk of bone-related conditions such as osteoporosis. You can save money on calcium by comparing supplement prices online to make sure you’re getting the best deal.