Calcium is not synonymous for milk Leave a comment

Calcium is an essential element for living organisms, including humans. We need to consume a certain amount to build and maintain strong bones and create a healthy communication between the brain and various parts of the body. Calcium also regulates muscle contraction, plays a key role in normal blood coagulation, makes you have healthy teeth and helps you to prevent obesity.

It has always been associated milk with calcium and this is not false but it also turns out milk can be bad for you. Many studies have demonstrated it can cause a number of dangerous health issues such as lactose intolerance, broken bones, high cholesterol, milk allergies, acne, weight gain or an increased risk to develop ovarian and prostate cancer.

What are calcium deficiency symptoms?

Symptoms of calcium deficiency disease, also known as hypocalcemia can include weak hair, nails, memory loss, seizures and increases the risk of developing diseases like osteoporosis.

So what is to be done?

If you don’t or can’t consume milk you need to supplement your diet with calcium from calcium-fortified foods and beverages such as:

  • Other daily products: cheese, yoghurt
  • Seaweeds: kelp, hijiki, wakame.
  • Dried fruits: nuts, seeds.
  • Vegetables: broccoli, spinach
  • Many fortified breakfast cereals
  • Fortified drinks: Juices, soy milk
  • Other products: Tofu or Dandelion leaves

But the reality is none of them have the same amount of calcium than a glass of milk. For that reason you should very often check your calcium levels and if necessary, take calcium supplements.

When calcium supplements should be taken?

The normal daily nutritional requirements are 1,000 mg but they must increase to 1,300 in the stage of growth (9-18 years of age) and to 1,200 as we get older (51 years onwards in women and 71 in men) so calcium supplements are prescribed to many lactating women or growing children to prevent deficiencies. If your levels are lower than recommended you should start taking calcium supplements ASAP.

In fact American users increase their calcium daily intake by about an average of 300 mg per day through supplements trying to avoid deficiency effects, which include poor bone health or a reduction of bone mineralization.

The calcium deficiency can be caused by inadequate intake, excess calcium loss or poor absorption, being vitamin D is the most important way to absorb and retain calcium in the bones. So apart from calcium supplements you may need to take Vitamin D supplements alike.

Find your calcium supplements here:


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