Calcium, the first mineral involved in human nutrition, is very crucial for bodily functions like muscle, nerve, heart, and the entire skeleton. With a rapid life, a fast-paced society, and quick environmental changes over time, calcium deficiency has sneaked into the lives of most people; it is felt that calcium pills should only be associated with bone health. Is there any reason for calcium supplementation to be taken every day? Let's check.
Why Do You Need to Take Calcium?
Calcium in the body is the most widely distributed mineral; more than 99% resides in bones and teeth. It possesses various properties, the most important ones including that of ensuring healthy bones, blood coagulation, muscle contraction, and nerve signalling. This is how, once you start depriving your body from foods containing calcium, it begins taking calcium it most desperately needs from your bones; in the long saga, the final end will be weak bones and fracture.
Calcium Deficiency is Gripping the People of Pakistan
Most probably due to their tastes, millions of urbanities do not drink sufficient amounts of fresh milk, yogurt or dark leafy vegetables, or are simply intolerant to lactose. The situation is worsened by the ongoing fast-food culture in urban cities making almost all urban citizens easily deprived of their daily calcium intake. Hence, people now have the availability of calcium supplements.
Types of Calcium Supplements
There are therapeutic forms in which calcium is available. The following are those calcium supplements easily found in Pakistan:
· Calcium Carbonate – Mostly used, cheap, fair absorption together with food.
· Calcium Citrate – lightly loading the stomach; whether taken away or with meal.
· Calcium Lactate – low concentration and thus very safe for sensitive stomachs.
· Calcium Gluconate – pre-prepared mostly as syrup; the best form for children or aged people who cannot swallow tablets.
Many of them are believed to have extra vitamin D for best absorption, which is commonly and crucially deficient among women and elderly in this country.
Intake of Calcium by Supplementation Guidelines
Recommendations for calcium intake differ based on age and gender:
· Person(1 to 10) – 700-1000mg/day
· Adolescents – 1300mg/d
· Adults (19-50) – 1000mg/d
· Adults (51 and above) – 1200mg/day
· Pregnant and lactating females – 1000-1300mg/day
Like most of the nutrients provide, too much calcium is not good for your health, making kidney stones and constipation and possible malabsorption of some important minerals like magnesium and zinc.
Should One Take These Calcium Pills Every Day?
Generally, it should be safe enough for most individuals to take it every day in amounts of doses prescribed. Such persons should take it only under medical supervision, as it is the case with other people suffering from some chronic conditions, such as renal failure, impaired conditions of the cardiovascular system, and other gastrointestinal disorders.
Han: Present-day life and thus being on calcium tablets are such responsible acts in themselves with respect to importance in bone health.
Overconsumption is Bad
· Toxic above doses of 2000-2500 mg. More is not always better.
Combine With Vitamin D
· Calcium may not be readily absorbed due to lack of vitamin D. Nowadays, many calcium supplements in Pakistan come along with vitamin D.
Time Matters
· While it would be best to take calcium carbonate with food, calcium citrate can be at any time during the day.
Split the Dose
· Dividing the dose aids in absorption if amounts exceed 500mg; take divided doses at two or three different times through the day.
Side Effects
· Some experience constipation, some experience some bloating and mild stomach upset. Most of these symptoms are relieved with drinking plenty of fluids and high-fiber diets.
Lifestyle Factors Concerning Bone Health
Lifestyle factors regarding bone health with calcium supplementation lie much closer to the forefront of concerns among the following tenets:
· Sun: Unavailability of vitamin D decreases calcium absorption; hence, the need for supplements is increased with many young urbanites in Pakistan not obtaining adequate sun exposure.
· Diet: Make sure to include milk, cheese, yogurt, green leafy veggies, almonds, and fish.
· Exercise: Exercise stimulates bone formation, particularly weight-bearing activity such as walking, jogging, and resistance training.
· Avoid Excess Salt and Caffeine: Excess salt and caffeine consumption increases calcium loss through urine.
· Quit Smoking and Limit Alcohol: Both degrade bone quality.
Who Needs Calcium Supplements the Most?
Calcium is essential for all, but this mineral may require supplementation by certain groups in Pakistan. These may include:
· Postmenopausal Women: Accelerated bone resorption after menopause increases risk for osteoporosis.
· Children and adolescents: Increased calcium needs during periods of rapid growth.
· Pregnant and Lactating Mothers: More calcium is needed for both mother and child.
· Lactose-Intolerant Persons: Dairy is a huge source of calcium, thus, supplements may help.
· Vegetarians: Plant diets, in general, are lower on calcium and some plant sources like spinach contain calcium that poorly absorbs due to oxalate.
Calcium Tablets Available in Pakistan
A lot of calcium supplements are available in Pakistan. Popular ones are:
· Calcirol Tablets (usually with vitamin D3)
· Calcimax Forte (cheap and available everywhere)
· Caltab D (Calcium + Vitamin D; for grown adults)
· OsteoCal (with high absorption and gentle-on-the-stomach properties)
While obtaining calcium tablets, check for the amount of calcium per tablet, any available vitamin D, and name of the manufacturer. Purchase from reputed pharmacies to sidestep fake products or those of questionable quality.
Expert Opinion
Dr Saima Riaz, a nutritionist in Lahore, says, "To prevent such bone-related ailments best, safest calcium tablets would suffice, mostly for the not-so-good eater. But never a replacement of healthy diet."
Another expert in Karachi, Dr Ahmed Khan, elaborated: "Before having any supplement in, it would be wise to have their calcium levels checked. Many are taking unnecessary supplements, some with incorrect doses, and can actually bring forth more harm than good."
Signs That Calcium Supplementation Might Be Needed
Consider calcium tablets if you experience:
· Frequent muscle cramps
· Weak or brittle nails
· Tooth decay or gum problems
· History of fractures from minor injuries
· Family history of osteoporosis
However, self-diagnosis is ruled out, but blood tests and, possibly, professional counsel could dispel any doubts about calcium deficiency.
The Over-Supplementation Risks
While calcium is indeed very important, too much could be harmful:
· Kidney stones
· Constipation and bloating
· Very rarely, heart problems
· And interferes with absorption of other minerals
Stick to the recommended dose and consult your doctor.
Conclusion
Calcium insufficiency is emerging as an important issue in Pakistan due to lifestyle changes, poor diets, and reduced exposure to sunlight. Under the right conditions, calcium tablets would make excellent companions in the daily commitment to a healthy lifestyle. It is the right kind of supplement that adheres to the directions concerning dosage and the keeping of advice from professional sources that makes this all safe. Supplements should not replace a healthy diet, workouts, or sunshine. Consciously undertaken, calcium does much for bone health, strong teeth, and life in general.
