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Calcium is one of the essential nutrients people need to have regularly. Women, in particular, need it for many biological processes. But what exactly does calcium provide and how do you ensure that you have sufficient intake of it?

The Importance of Calcium

The main function of calcium in the body is for providing bones with the components to build their structure. 99% of the calcium we consume goes to that process alone. And when we stop growing, the calcium in our bones helps slow down bone density loss.

This becomes more crucial for women who have entered menopause. As it turns out, they have a faster rate of bone loss compared to males. This leaves them prone to osteoporosis, a condition resulting in porous and weaker bones.

Cardiovascular Health

Calcium also plays an important role in cardiovascular health. It is involved in the process of blood clotting. It also plays a role in regulating muscle control, ensuring that the smooth muscles surrounding the heart relax properly. Studies even showed that a high intake of calcium is linked to lower blood pressure.

Calcium and Pregnancy

All of these benefits come together during pregnancy. As a crucial building block, the mineral is essential for the baby’s proper development. Furthermore, babies whose mothers have sufficient calcium during pregnancy have a high chance of lower blood pressure later in life.

And because they are caring for two people, pregnant women require a lot of calcium. Doctors recommend that they consume at least 1000 milligrams of calcium every day. That's the same as the maximum amount needed by other adults.

Taking In Calcium

Luckily, there are lots of foods rich in calcium that you can readily get. These include:

  • Orange juice
  • Milk
  • Green leafy vegetables
  • Cheese
  • Nuts and seeds
  • Legumes and grains

As a bonus, these foods will give you other nutrients like vitamin D that help the mineral do its job.

“As long as you maintain a proper diet of these foods, you can meet most of your daily needs.”

Calcium Supplements

However, there are instances where your intake might not be enough to meet your daily requirements. For instance, women who are lactose intolerant can miss out on one of the most accessible sources, in this case calcium supplements can help. What’s more, some of these supplements also contain vitamin D. This vitamin is essential for the proper absorption of calcium. But you need to make sure to get the right kind of supplements. Dosage is important so that you are not going beyond your daily limit. It would also be best to take it at the right intervals for optimal results. Two to three times a day works best. And don’t forget to take it in with food for proper absorption and minimize the side effects.

Want to get the best calcium supplement for your daily needs? Then check out this page.

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