Quote:
Originally Posted by enforcerlady
I was just wondering if anyone knows how much calcium is too much?
I have always been paranoid about having weak bones. I've been taking calcium supps since age 12. I am female, 5'3" 120lbs, 22 yrs old. I used to take 2 calcium supps a day (1000mg). But now I'm taking usually 1500-2000mg a day in supplements in addition to the 3-5 servings of dairy that I get. The reason that I take so much calcium is that I'm on Depo Provera and they say you need extra calcium if you're on that. Also, I got these viactiv calcium caramel chews and they are so good I like to eat them.
Does anyone know if there is any harm in taking this much calcium?
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Did some interesting reading about calcium. As I have noticed, many of us understand the importance for protein in our bodies; however, it is just as important, if not MORE important to understand the increased requirement for calcium.
Bone health is maintained by the combination of calcium and weight bearing exercise. Luckily, for many of us spending our waking hours at the gym, the weight bearing exercise area is well fulfilled. If you find that you are a bicyclist or swimmer, your sport provides little to know weight bearing exercise, and you are actually at an increased risk for loss of bone density.
So how much calcium is enough?
For the majority of people under 50 years old, at least 1,000 miligrams of calcium should be taken in per day, (1200 for people over 50). This would mean roughly three to four high quality calcium servings a day. Examples of best calcium sources are given below.
Canned Sardines with bones // 3oz. = 325mg Calcium
Milk // 16 oz. = 300mg Calcium
Fruit Yogurt // 6oz = 280mg Calcium
Hard cheese (cheddar, Parmesan) // 1 oz = 205mg Calcium
Ice cream // 8oz = 90mg Calcium
Almonds // 1oz = 80mg Calcium
Cottage Cheese // 8oz = 80mg Calcium
Broccoli // 8oz = 50mg Calcium
Osteoporosis is stereotypically thought of as mainly a woman's disease, as the victims are generally fragile old women. Keep in mind, ladies, that women are indeed at an increaced risk, especially after menopause. but men are subject to osteoporosis as well. As a matter of fact, one-third of hip fractures come from men.
Adult bone density peaks roughly around age 30. This means that up until 30, your bones are still growing, after you've hit 30, however, your bones are already beginning to thin. Heredity and genetics plays a very large role in this subject, so check in to your family history for bone problems now, before it bites you in the butt-bone.
DO NOT SKIP THIS PART
Calcium is absolutely crucial if you are an avid body builder. Do you take protein supps? Do you ensure yourself that you have (+/-) 1.5g protein per body weight a day? etc. Excess protein and sodium will cause calcium loss through urination. This means you! Athletes who need more of both Protein and Sodium often let their bone density go unchecked, but as you see, it can become a problem. Be sure that your calcium consumption compensates for any losses which may occur.
I hope this helped, and while I certainly want to promote good health for all of you for the future as well as the past, I also hope that you learned something from all of this.
Most of my information came from "Nutrition for Peak Performance" Ed. Pavelka, Ed.
Rodale Inc. Copywrite 2000.
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