Article | July 2011

How much calcium do I need to supplement?

This is a question I get asked often.

Calcium in an important mineral in the body and has many roles in the body, including:

1. •bone and teeth health
   

2. •nerve impulse transmission
   

3. •muscle contraction
   

4. •blood pressure regulation
   

5. •healthy cell division
   

Calcium also helps keep toxic metals like mercury, cadmium and lead from accumulating in the body.

Calcium needs magnesium

It is important to ensure adequate magnesium when supplementing calcium. Magnesium helps ensure calcium gets to where it is needed, and helps prevent its buildup where it is not.

Also, we need both calcium and magnesium for healthy muscle action. Too much calcium with too little magnesium is associated with muscle tension and cramping.

Good food sources of calcium are:

1. •dark leafy greens
   

2. •broccoli and cauliflower
   

3. •nuts and seeds
   – especially sesame seeds and almonds
   

Recommended daily amounts for calcium supplementation

RDA for calcium = 1000 mg

From a holistic perspective:

• General maintenance – 400 to 1000 mg
• Pregnancy – 1300 mg

It is best to supplement calcium in combination
with magnesium (2:1 ratio calcium:magnesium) and vitamin D.

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Article

How much calcium do I need to supplement?

This is a question I get asked often.

Calcium in an important mineral in the body and has many roles in the body, including:

1. •bone and teeth health
   

2. •nerve impulse transmission
   

3. •muscle contraction
   

4. •blood pressure regulation
   

5. •healthy cell division
   

Calcium also helps keep toxic metals like mercury, cadmium and lead from accumulating in the body.

Calcium needs magnesium

It is important to ensure adequate magnesium when supplementing calcium. Magnesium helps ensure calcium gets to where it is needed, and helps prevent its buildup where it is not.

Also, we need both calcium and magnesium for healthy muscle action. Too much calcium with too little magnesium is associated with muscle tension and cramping.

Good food sources of calcium are:

1. •dark leafy greens
   

2. •broccoli and cauliflower
   

3. •nuts and seeds
   – especially sesame seeds and almonds
   

Recommended daily amounts for calcium supplementation

RDA for calcium = 1000 mg

From a holistic perspective:

• General maintenance – 400 to 1000 mg
• Pregnancy – 1300 mg

It is best to supplement calcium in combination
with magnesium (2:1 ratio calcium:magnesium) and vitamin D.

–> More articles and recipes

Home  |  Holistic Nutrition  |  Talks and workshops  |  Contact  |  Articles and recipes