Calcium is an essential mineral for the body because, in addition to being part of the structure of teeth and bones, it is also very important to send nerve impulses, release certain hormones, in addition to contributing to muscle contraction.
Although calcium can be ingested in the diet, through the consumption of calcium-rich foods such as milk, almonds or basil, it is often also necessary to take it as a supplement, especially in people who do not consume enough minerals or in children and the elderly, who need more.
- Although important to the body.
- Excess calcium can also cause serious problems.
- Such as kidney stones.
- So any supplementation in this mineral should be evaluated and guided by a doctor or nutritionist.
Excessive calcium and vitamin D supplementation increases the risk of:
Excess calcium is produced because in addition to supplementation, this mineral is also consumed by food, with milk and its derivatives being the main sources.See the full list of calcium-rich foods so you don’t need supplementation.
Calcium and vitamin D supplements are primarily recommended for women in hormone replacement therapy, as this is how the risk of osteoporosis is actually reduced.
Therefore, women who do not take hormone substitutes should only take vitamin D3 supplements, which is the inactive form of this vitamin, which will only be activated by the kidneys in the amounts the body needs.Vitamin D is essential for increasing calcium absorption in the gut and strengthening bones. Discover 6 vitamin D benefits.
For women over the age of 50, the recommended calcium intake is 1,200 mg daily and 10 mcg daily of vitamin DA, a healthy and varied diet provides these nutrients in sufficient amounts and it is essential to sunbathe daily for at least 15 minutes to increase vitamin D production.
Therefore, supplementation with these nutrients after menopause should be evaluated by the doctor based on the woman’s health status, eating habits and the use of hormone replacement therapy.
To avoid having to take supplements, see How to Strengthen Bones During Menopause.