Nutrients are substances that are needed for the nourishment of our body. Nutrition is the process of taking-in food and transforming it into energy. Different nutrients a human body requires are fibres, carbohydrates, minerals, vitamins, fats, water and proteins. Calcium is a nutrient that all living organism needs including human beings.
The moment we hear ‘Calcium’, the first thing comes to our mind is ‘Bone’, yes 99% of the body's calcium is in the bones and teeth. But most of us don’t know that even muscle nourishment needs calcium. However, there is a limit to everything so as with calcium in the body. Every body as per its age should contain certain quantity of calcium. If the limit varies greatly like too less or too much then its a matter of concern.
Here is the chart showing daily requirements from Kids to Senior Citizens;
Group | Need for Calcium | Requirements (per day) |
Kids | Bones & teeth growth stage and hence need for calcium is high. | 0-1 year - 500 mg 1-9 years – 400 mg |
Teenagers | Puberty promotes a quick and rapid growth so the need for calcium increases. | 10 – 18 years - 600mg |
Puberty to middle age | For maintenance of bones and teeth | 19-49 years – 400 mg |
Adult Men | With age the bones lose calcium. | Above 50 years – 400 mg |
Adult Women | Elderly women post menopause are at utmost risk of Osteoporosis due to calcium loss as a result of hormonal changes. | 51 – 70 years - 400 mg |
Pregnant Women | The growing fetus has high requirement of calcium which is supplemented through mother’s diet. | 1000 mg |
Lactating Mother | High need of requirement for both baby and mother | 1000 mg |
Source: Tarla Dalal
The chart shows us the amount of calcium needed to every age group and gender at different stages of life. In an average daily diet we don’t accomplish this requirement and end up with calcium deficiency health issues. Hence, experts, dietitians and medical practitioners advice to take supplements daily along with diet. Only then, the gap can be filled.
Calcium Deficiency
Lack of calcium can cause severe conditions. Calcium deficiency includes chronic diarrhea, dental changes, cataracts, hypocalcemia achlorhydria, brain disorder, osteoporosis, vitamin D deficiency, hypothyroidism, menopause, and pancreatitis and so on.
People who have a vegan diet, generally have lactose intolerance and limit in their dairy products, hence consumption of large amounts of protein or sodium, have osteoporosis and many such calcium deficiency diseases. New mothers, need calcium as pregnancy and lactation demands calcium.
In such conditions, calcium supplements comes into rescue and fulfil the basic needs.
Sources of Calcium?
Calcium can be absorbed from food intake and supplements.
Food:
You get calcium by eating a variety of foods, including the following:
Milk, yogurt, and cheese (diary products) are the main food sources of calcium. Soy milk is rich in protein.
Bone fishes like sardines, anchovies and salmon contain calcium.
Certain vegetables & Fruits, such as Okra, Beetroot, Kiwi, Orange, Spinach, Kale, Broccoli, and Chinese cabbage (bok cho) contain calcium. Mainly dark green, leafy vegetables are rich source of calcium.
Calcium is added to some beverages, including many fruit juices and milk substitutes such as soy and almond beverages, tofu.
Grains can give high energy but relatively poor source of calcium. However, some dals like masoor and channa have certain quantity of calcium.
Figs are anti-oxidants and also contain good amount of calcium.
Supplements:
As calcium deficiency causes numerous health issues and the quality of present food quality is not up to the mark, supplements are advised to take with or without prescription. However, in critical scenarios it is advisable to consult a Physician first. Calcium supplements comes in different forms depending upon their producers and need. However, Calcium citrate are best for better absorption. Better absorbed calcium is always recommended to avoid certain side effects.
Calcium and Vitamin D3 combined
A major role of vitamin D is to help the body absorb calcium and maintain bone density. Hence, calcium supplements combined with vitamin D works on multiple requirements by making it a complete nutrient. In recent study of 2020 it is seen that nearly 76 per cent of Indians suffer from Vitamin D deficiency and insufficiency, according to a study published in May 2020. Most common among adults aged 18-30 years. Studies say, combination of Calcium and Vitmain D3 works good for male hormone testosterone. Though there are herbal products for enhancing vigour and vitality in men, nutrients also help promoting it. Vitamin D deficiency and low testosterone concentrations in men can affect their fertility. It may lead to osteoporosis and loss of muscle mass too.
How to choose the right supplement
It is seen that some people may not tolerate certain calcium supplements due to side effects such as gastritis, constipation, and bloating. Therefore its important to know the type of supplements suits your body. Calcium phosphate does not cause gas or constipation, however it is quite expensive than calcium carbonate. Where as Calcium citrate gets absorbed easily and does not require stomach acid for absorption. Women should meet their calcium needs through both their diet and supplements. Calcium citrate are not cheap however its pocket friendly.
Calcium Citrate Benefits:
Doesn’t require stomach acid to help in its absorption
Less risk of kidney stones
Less constipation complications
Can be taken with or without a meal anytime during the day.
Calcium supplements comes in various forms such as chewable, capsules, liquids, and powders, effervescent tablets. Tuskca Calcium with D3 is sugar free chewable tablet. Those who have difficulty in swallowing tablet can go for chewable tablets.
Why Tuskca Calcium with Vitamin D3?
Tuskca Calcium & Vitamin D3 as a duo fulfills the deficiency for calcium and vitamin D. Any normal body to maintain the calcium and vitamin D3 levels can opt for Tuskca chewable sugar free tablets. It contains Calcium citrate and the benefits of citrate we have discussed above. It is sugar free hence diabetic people or those who avoid sugar can take Tuskca Calcium + Vitamin D3 without hesitation. Its chewable hence facilitate release of the active ingredients.
Calcium is a nutrient for bone and muscles, improvising overall health.