The pharmaceutical industry produces many different drugs that contain calcium as a main ingredient or as an additive in combination drugs. Before purchasing any products, you should definitely consult your doctor. He will select the most suitable option for the prevention of osteoporosis and calculate the dosage, as well as the time of administration.
If supplemental calcium is needed, do not take more than 500 mg at a time. And for better absorption, take breaks - 1.2 times a week, do not take calcium at all. Calcium is better absorbed when taken together with ascorbic, citric acid or with fermented milk products.
It is important to know
- Excessive consumption of table salt leads to excessive excretion of calcium in the urine.
- Eating large quantities of food containing a lot of protein (meat, fish, poultry, everyday foods such as dried peas, beans, etc.) also leads to excessive excretion of calcium in the urine. However, protein foods contain many beneficial nutrients that are essential and should not be excluded from the food consumed. In recommended amounts, protein foods do not affect urinary calcium loss.
- Constant consumption of coffee and Coca-Cola also leads to depletion of calcium in the body and the appearance of signs of osteoporosis.
- Excessive consumption of coarse foods containing a lot of fiber leads to a decrease in calcium absorption in the intestine.
- Carbonated drinks contain a lot of phosphates, they displace calcium from the bones, which leads to loss of bone matter. Women who regularly drink carbonated drinks have a fivefold increased risk of bone fracture!
- Excess salt helps remove calcium from the body.
- Excessive consumption of alcoholic beverages can cause signs of osteoporosis, since alcohol is a toxin that disrupts metabolic processes in the body and thereby contributes to bone loss.
- Smoking, due to its general negative impact on the processes occurring in the body, is also a risk factor for the development of signs of osteoporosis.
- Of the medications, one should treat glucocorticosteroid drugs with the greatest caution. This is especially true for people suffering from chronic diseases such as bronchial asthma, rheumatism or arthritis, and regularly taking corticosteroids. Some other medications also increase the leaching of calcium from bone tissue and slow down its regeneration, so before you start taking medications for any diseases, first consult with your doctor about their possible side effects on your bone tissue.
Milk and dairy products are those components of our diet whose benefits we have heard since childhood. One of the main reasons why milk and its derivatives should be constantly present in our diet is their high calcium content.
Importance for the body
Calcium is one of the main building materials for our body - with its deficiency there can be no question of strong bones and joints. It is also important for the invisible components of the human body, since calcium is present in cell membranes, where it is responsible for the proper absorption of nutrients by the cell. Some hormones and enzymes will also not be produced without calcium - in a word, without this microelement we would be very ill.
Naturally, calcium, like most other microelements, is found in varying proportions in many foods. Among everyday products, milk and its derivatives contain the most amount of it. Scientists have calculated that with an average balanced diet without special indications, the human body receives more than half of its calcium from dairy products.
Features of dairy products
Calcium is guaranteed to be contained in milk of any fat content, and in approximately the same proportions, which means that, not being an easily disintegrating complex substance, it remains in dairy products, easily withstanding even heat treatment. Moreover, in many milk products it is present in even higher concentrations than in milk itself, the reason for which is the typical decrease in the amount of liquid in dairy products compared to the original raw material with an increase in the concentration of dry mass.
Ordinary cow's milk, which is the most popular in our country, contains approximately 118-122 mg per 100 g of product, and fat content, as already mentioned, has practically no effect on this indicator. In childhood, the daily calcium requirement ranges from 400 mg for an infant to 1200 mg for a teenager; in adults, this figure ranges from 800-1200 mg, and for a pregnant woman, whose body is rapidly creating a new musculoskeletal system, the need may increase up to 2000 mg. In short, if you are not a pregnant woman, a liter of milk per day is enough to cover your calcium needs. However, recent studies show that excessive consumption of anything is harmful, even if we mean ordinary milk.
Despite the fact that calcium could be quite easily obtained from milk, nutritionists advise diversifying the sources of calcium with other dairy products, otherwise, according to experts, the likelihood of developing cancer will greatly increase. For this reason, it is worth paying attention to the calcium content of other related products.
Thus, in kefir or yogurt the calcium content is approximately equal to that in milk, with the only difference that in the described products there are often inclusions in the form of pieces of fruit and other aromatic and flavoring additives, which, naturally, dilute the concentration somewhat. On average, every 100 grams of such a product contains 116-139 mg of calcium, which often even exceeds the same percentage in milk due to the increased density of the fermented milk product. Cottage cheese is one of the few dairy products in which the concentration of calcium is noticeably lower than in the original raw materials - this useful microelement contains only 70 mg per 100 grams.
If you want to receive calcium in large doses, without risking the development of cancer from milk abuse, you should turn your attention to cheeses. Even a small piece of such a product can eliminate calcium deficiency, because even soft cheeses like Camembert, Brie, feta or mozzarella contain approximately 400 mg per 100 grams. Cream cheese in this sense is even healthier, since there are 600 mg of calcium per 100 grams, and at the top are hard cheeses of the Parmesan, Cheddar and Emmental varieties, in which the amount of calcium reaches 800 mg for the same volume of product. In fact, just 100 grams of such cheese can provide the daily calcium requirement, especially since the benefits of such food are not limited to calcium alone.
If milk, what kind?
It is logical to assume that milk differs in composition in different species of mammals, so it is possible that in some places there may be more calcium, and in others less. If a person has access to an alternative to cow's milk, then of the relatively available options, preference should be given to a goat product - although there is not much calcium here (13-25%), but still more. At the same time, it is somewhat more difficult for a person to digest goat’s milk than cow’s milk, but the beneficial substances from it are absorbed much better.
Some people do not consume either cow's or goat's milk - some are lactose intolerant, and some are vegan. Instead of milk, such people drink a relatively similar product made from plant materials, which is also called milk. Calcium is usually also present in such substitutes, but it is relatively small. Of all the substitutes, oat, rice and soy milk are the poorest in calcium - they contain, respectively, 8, 11 and 13 mg of this microelement per 100 grams.
It turns out that in terms of the content of such an important element, these substitutes are about ten times worse than the original. The situation with coconut milk looks a little better, which in terms of fat content and calcium content (27 mg) is already noticeably closer to cow's drink, but still falls far short of it.
Among substitutes, almond milk holds the palm, but it is also three times inferior to the traditional product from burenka - calcium here is only 45 mg per 100 grams. That is why vegetarians are precisely those people who have to create a special diet with a high content of this mineral, obtained from greens, nuts and seeds.
Features of assimilation
The high calcium content in the product itself does not mean that this microelement will be absorbed by the body in full - for example, it was already said above that goat’s milk is more useful in this regard, since it involves a more efficient use of milk resources. It’s not for nothing that cow’s milk is considered a good source of this element - calcium also enters the body from it in a fairly high concentration.
For complete absorption of calcium, not only a well-digestible healthy product is required, but also a certain state of the body, which consists in the presence of all the necessary chemical reagents. For example, without a sufficient concentration of vitamin D3, most calcium from milk or cheese will simply pass by your body, and this substance is produced during sun exposure - which is why experts advise walking more often.
Especially for the conditions of regions that usually only dream of sunny weather, in recent years they have begun to produce milk with vitamin D present in the composition - this ensures that all the beneficial components of the drink will be absorbed, although this vitamin, of course, can also be obtained from other sources. sources. However, even a sufficient amount of vitamin D in the body will not help absorb calcium if there is not enough magnesium.
A separate paradox is that cow’s milk, which is so rich in calcium, not only does not bring the expected benefits for children aged three years, but can also cause harm, since this same calcium is washed out of the young body. The fact is that, compared to mother's milk, cow's milk contains too much phosphorus, and to remove this substance from the body, again, calcium is needed. As a result, parents who feed their children cow's milk should not relax - on the contrary, they need to think carefully about how to cover the resulting deficiency.
With age, this problem is solved due to the body's growing need for phosphorus, therefore for children aged three years and older, cow's milk is as valuable a source of calcium as for adults.
From the video below you will learn about the benefits and harms of milk.
The daily requirement of an adult for calcium is 1000 mg, of which the body “stores” 99 percent in bones and teeth. The human body really needs a lot of this mineral to live a full life. Fortunately, getting calcium from food is very easy. Milk and yogurt, cheese, nuts, seeds and fish, berries, fruits and vegetables - calcium is found in a lot of foods.
Calcium in dairy products
Low-fat dairy products contain slightly more calcium than whole dairy products - this is a proven fact. However, experts are still arguing about which dairy products absorb calcium better, low-fat or whole. And there is no unity of opinion.
- There is good news: calcium in dairy products is not lost during processing, so the so-called store-bought yoghurts, fermented baked milk, kefir are in no way inferior to homemade ones in this sense.
One glass of skim milk contains 306 mg of calcium (31% of the daily value) and 83 calories.
Natural yogurt is an excellent source of calcium. In addition, it is a completely self-sufficient food product that can be a complete afternoon snack or an important part of breakfast or dinner.
- A glass of yogurt (250 ml), depending on the type and fat content, contains 400 - 450 mg of calcium (almost half the required daily requirement) and only 120 - 200 calories.
Calcium in cheese
The amount of calcium in cheese depends on its type and manufacturer.
- Thus, original Parmesan contains the most calcium - 1376 mg per 100 g (138% of the daily value) or 69 mg (7%) per tablespoon.
Other hard cheeses (Gruyere, Swiss, Cheddar, Dutch) are also rich in calcium and contain 100 to 80% of the daily value of calcium per 100-gram piece.
However, remember that it is unwise to “extract” the required dose of calcium from cheese alone: all types of hard cheeses are very high in calories.
Dried herbs
Although dried herbs are rarely used in large quantities - often just a few extra pinches added to sauces, soups, stews - they are still a great way to increase your calcium intake.
tops the list of herbs containing calcium: it contains 2132 mg of this substance per 100 g (213% of the daily value), that is, 85 mg (9%) per tablespoon.
Celery seeds
contains 57 mg (6% DV calcium) per tablespoon
contains 53 mg calcium (5% daily requirement) per tablespoon
contains 40 mg (4% DV) per tablespoon dried herb
Rosemary
contains 38 mg (4%) per tablespoon
Other herbs
Sage, oregano, mint, parsley, and basil contain an average of 21 mg of calcium (about 2% of the daily value) per tablespoon.
Dried sesame seeds contain 989 mg of calcium (99% DV) per 100-gram serving (equivalent to 88 mg or 9% DV per tablespoon).
Sesame oil (tahini) contains much less calcium, but still a significant amount: one tablespoon of sesame oil covers 6% of the daily calcium requirement.
Flax seed
Perhaps the most valuable omega-3 fatty acid in the composition, a 100-gram handful of flax seeds also provides 26% of the daily value of calcium, as it contains 255 mg. However, remember that flaxseed oil contains no calcium at all.
Almonds are an excellent and very tasty source of calcium. 22 almonds (toasted or dried) provide 7% of your daily value (containing 74 mg calcium).
In addition, almonds contain huge amounts of vitamin E, iron, magnesium, manganese and phosphorus.
Brazilian nut
6 medium nuts will provide the body with 45 mg of calcium, which is 4% of the norm. In addition, Brazil nuts are rich in thiamine, folate, iron and are an excellent source of magnesium, phosphorus, potassium and copper.
One (!) Brazil nut provides the daily requirement of selenium.
Calcium in fish
Fish is rich in vitamin D, which is necessary for the proper absorption of calcium, and some types of fish also contain significant amounts of calcium, making them an almost ideal food.
- For example, 100 grams of herring contains from 7 to 11% of the daily value of calcium (depending on what part of the fish is used and where the fish was caught); pink salmon will provide 18% of the daily requirement.
Sardines in oil are even better: a serving of this fish contains a third of the daily value of calcium!
Calcium in vegetables and edible leaves
| vegetables | calcium in 100 g | % of daily value |
|---|---|---|
| spinach | 136 mg | 14% |
| broccoli | 47 mg | 5% |
| fireweed (fireweed) | 429 mg | 43% |
| grape leaves | 289 mg | 29% |
| amaranth | 215 mg | 21% |
| arugula | 160 mg | 16% |
| mustard greens | 74 mg | 7% |
| kale | 210 mg | 21% |
| turnip tops | 190 mg | 19% |
| garlic | 180 mg | 18% |
| dried tomatoes | 110 mg | 11% |
| watercress | 81 mg | 8% |
| chard | 51 mg | 5% |
| cabbage | 48 mg | 5% |
| swede | 48 mg | 5% |
| shallots | 37 mg | 4% |
| Brussels sprouts | 36 mg | 4% |
| leaf salad | 36 mg | 4% |
| parsnip | 36 mg | 4% |
Fruits and dried fruits rich in calcium
Who is at risk for calcium deficiency?
Postmenopausal women
Due to a decrease in the level of the hormone estrogen, calcium absorption significantly worsens during menopause. Unfortunately, increased calcium intake at this time will no longer help - calcium should have been consumed until age 30.
People with lactose intolerance
With these disorders, people cannot consume dairy products, often the main source of calcium.
Vegetarians and vegans
Plant foods contain oxalic and phytic acids, which impair calcium absorption.
People taking certain medications:
- antacids
- laxatives
- glucocorticoids.
Side effects from improperly taking calcium supplements
Calcium is necessary, but there must be a reasonable measure in everything: both its deficiency and excess are fraught with health problems. You need to take calcium supplements especially carefully, because this is the easiest way to exceed the norm. It is impossible to “overdose” calcium from food - excess simply will not be absorbed. 
Calcium is an essential trace element vital for the human body: its function is to maintain healthy bone tissue and teeth. It also plays a key role in the treatment and prevention of a number of serious diseases - hypertension, heart disease, strokes, rickets, osteoporosis, etc.
- up to 3 years - 600 mg
- from 4 to 10 years - 800 mg
- from 10 to 13 years - 1000 mg
- from 13 to 16 years - 1200 mg
- from 16 to 25 - 1000 mg
- from 25 to 50 years - from 800 to 1200 mg
- pregnant and breastfeeding women - from 1500 to 2000 mg.
If calcium supplements are used in the treatment of any disease or are needed to fill a deficiency, the dosage may be increased. However, only the doctor decides this.
The maximum allowable intake of calcium is 2500 mg for an adult and 3000 mg for a child, anything more can lead to serious side effects.
Belching, gas, constipation
Some indigestion - belching, hiccups, gases - is still the mildest side effect of too large doses of calcium. If your doctor recommended this dosage, do not worry, your body will gradually get used to it and the side effects will disappear.
Another common side effect of increased calcium intake is constipation. As practice shows, it does not go away on its own, so you can try a little trick - divide the required dose of calcium into several doses. If this does not help, you may have to stop taking calcium-containing medications - the potential health risk is too great.
Disorders of calcium and phosphorus metabolism
The metabolism of phosphorus and calcium is closely related; doctors call the ratio of calcium to phosphorus 1.5:1 optimal for absorption; this level is necessary for homeostasis. If calcium intake increases beyond normal limits, the ratio changes and excess calcium may be deposited as salts.
In addition, excessive calcium intake stimulates the release of parathyroid hormone, which is aimed at utilizing calcium. As a result, the mobilization of calcium and phosphate from bones increases. If phosphorus intake remains low, this can cause serious bone problems.
Stones in the kidneys
It has not yet been proven that excess calcium increases the risk of kidney stones. However, if you or any of your blood relatives have a history of kidney stones, it is recommended that you consult your doctor before taking calcium supplements.
Drug interactions
Calcium interacts with many medications (and, therefore, can potentially change the body’s response to a particular drug).
Calcium affects:
- on the absorption and metabolism of drugs for the treatment of osteoporosis
- interacts with beta blockers (blood pressure medications)
- interferes with the absorption of antibiotics and drugs for the treatment of thyroid diseases.
Wait at least two hours after taking calcium before taking any other medications.
There are several studies that show that excess calcium intake may increase the risk of prostate cancer and heart attacks. However, these studies did not find support in the medical community.
To maintain healthy bones, the nervous system, various body tissues and an active metabolism, you need to regularly consume dairy products, but which cheese has the most calcium, and what is the best way to provide yourself with this much-needed element? The amount of its consumption per day is individual not only for different periods of a person’s life, but also for his condition.
The musculoskeletal system, thanks to which a person moves in space, needs 99% of all calcium entering the body, the remaining percentage is found in the blood, teeth, nails and hair. This essential microelement stimulates a uniform heartbeat and normalizes blood clotting, improves cell functioning and the passage of nerve impulses during neural contacts.
Hypocalcemia threatens the occurrence of:- cardiovascular diseases;
- disruption of cell functioning;
- dystrophic changes in bone tissue;
- disruptions in reproductive function.
A person lacking calcium may often complain of toothache, destruction of enamel and bone structure, constipation, headaches, brittle bones and poor health.
If adults require an average of 1000 mg of calcium, then the elderly need more - at least 1200 mg, women during menopause - at least 1400 mg, and while pregnant, the dose of the microelement should be increased to 2000 mg.
In addition to the need to consume enough calcium, you need to ensure its absorption by getting vitamin D through walks in the fresh air under the sun. Its ultraviolet effect on the body stimulates the independent synthesis of this vitamin.
What foods contain the daily dose of calcium for humans? To get 1000 mg of microelement for the body from them, you need to eat 2 kg of spinach or raw cabbage, 100 grams of sesame seeds, one liter of sour cream or milk. Let's compare the volume of these products and only 150-200 grams of hard cheese, which is necessary to replenish the daily supply of microelements.
Cheeses are the most preferred source, since during their production the mass is enriched with calcium chloride.
The basis of cheese production, regardless of various technologies, is the process of milk fermentation with subsequent ripening of the product.
Today there are varieties:
- fat;
- curd;
- pickle;
- fused;
- hard;
- soft;
- pressed;
- unpressed.
For gourmets, blue cheeses are produced. Tofu cheese is not related to animal fats, as it is made from soy milk.
The calcium in cheese is optimally balanced with phosphorus and other vital microelements: manganese and zinc, iron and copper, sulfur and potassium, magnesium and sodium.
Thus, you can get:- From a plate (30 g): cheddar, parmesan or emmental - 250 mg of calcium.
- From mascarpone, ricotta or cottage cheese (200 g) – 150 mg.
- From 60 g of camembert or brie - 250 mg, feta - 275 mg, mozzarella - 245 mg.
- 30 g of cream cheese contains only 185 mg of calcium.
| Types of cheese (fat content) | Calcium (mg) |
| Edam cheese (48%) | 900 |
| Russian | 1100 |
| Durum varieties | 750-1300 |
| Parmesan | 1300 |
| Sausage | 855 |
| Rennet/fat | 845 |
| Tilsitsky | 815 |
| Emmentalian | 835 |
| "Edam" whole | 810 |
| Hunter's fat | 796 |
| Rennet from whole milk | 770 |
| Gouda made from whole milk | 760 |
| "Cheddar" | 700 |
| Brynza | 530 |
| Goat and sheep | 500 |
| "Roquefort" | 531-750 |
| Plavl fat "Edam" | 500 |
| Cream melt "Emmental" | 425 |
| Small/fat cheese (20%) | 995 |
Cheeses are the most calorie-dense food, rich in calcium, but they also contain a lot of fat (cholesterol).
Daily intake of calcium from cheese for people with high cholesterol
Anyone who adheres to a hypocholesterol diet must take into account: cheeses are a high-calorie product and most of them may contain an increased concentration of “harmful” lipoproteins (milk fat at least 55-60%).
Therefore, nutritionists recommend to such patients:- “Tofu” (fat content 1.5 - 4%) - rich in calcium and attractive for the prevention of osteoporosis;
- "Gaudette" (semi-solid with 7% fat content);
- spicy Gouda;
- “Chechil” (5-10%) – thread-like (tastes similar to brine “Suluguni”;
- “Grunlander”, Viola Polar, “Fitness” (6-11%);
- Italian “Ricotta” - 13%;
- light varieties - “Brynza” (6-16%) or “Feta” (30%), which can also be produced in a higher-calorie version (60%);
- low-fat "Oltermani" and Arla (15-17%).
When saturating the body with calcium from delicious cheeses, you need to avoid varieties with harmful additives and artificial components: unnatural ingredients, dyes, preservatives, vegetable fats (except soy tofu).
A person who eats them needs to know how much calcium is in milk and dairy products. Because today they are the main source of this macronutrient. Calcium in mother's milk enters the baby's body during breastfeeding. This promotes its growth and development. At the same time, milk has a different macronutrient composition, depending on the degree of fat content of the product and the animal that produces it.
Calcium is very important for the normal functioning of the human body - everyone has long known this.
Its action:- building and maintaining bone density;
- strength and good condition of teeth;
- health and beauty of hair and nails;
- activation of metabolism;
- transmission of nerve impulses;
- improves blood clotting;
- strengthens the vascular wall;
- participates in the production of biologically active substances.
Calcium ensures normalization of blood pressure and also helps cleanse the body of harmful salts of heavy metals and radionuclides. In case of allergic manifestations, this element participates in their neutralization.
The daily norm of this element is a certain indicator for each age period. Pregnancy and active growth of children are also taken into account.
Up to 3 years of age, children should receive a maximum of 600 mg of this macronutrient daily, by the age of 10 this level rises to 800 mg, and at 14 years of age - to 1200 mg. Further, the amount of calcium decreases slightly, from 16 to 25 years it is no more than 1000 mg. During the period of bearing a child, the need for this element increases significantly - up to 2000 mg per day.
For proper development and growth, the formation of internal organs and systems, it is necessary for the child’s body to receive this macronutrient with other beneficial substances daily.
Insufficient intake of calcium into the body at any age threatens many disorders. If this happens in childhood, then the growth and development of the skeleton is delayed. In adults, this is manifested by fragility of teeth and bones, the process of blood clotting is also disrupted, and stones form in the kidneys.
The leaders in calcium composition are dairy products. A balanced diet, including the consumption of milk and products made from it, as well as vegetables, fruits, nuts and grains, can provide the daily requirement of this element in the body.
The calcium content in milk and products made from it has different values, depending on the composition of their fat content. The more fat in foods, the less calcium they contain.
- hard cheeses contain from 600 to 900 mg;
- in sour cream no more than 100 mg;
- in cottage cheese about 95 mg;
- in kefir – 120 mg;
- in yogurt – 120 mg;
- in low-fat dry milk approximately 1115 mg;
- in milk 3% no more than 100 mg;
- in milk 1% - 120 mg.
Having considered how much calcium each dairy product contains separately, we can conclude that hard cheeses contain the largest percentage of this substance. Next come low-fat milk, kefir and yogurt.
Goat's milk will have 1.5 times more calcium than cow's milk, and will also exceed it in fat content. In some cases, it is healthier than cow's milk.
The fattier the milk, the less likely it is that the body will absorb calcium. The fact is that fats bind this macronutrient, forming insoluble salts with it that are difficult to remove.
If you eat fresh milk, then its degree of digestibility will be higher than store-bought milk; it contains a lot of nutrients and microelements. In a store-bought, heat-treated milk drink, organic calcium turns into an inorganic substance, so consuming it in small quantities will provide better digestibility of the product.
With age, the absorption of calcium contained in milk deteriorates in the human body. If in infancy ½ of this macronutrient was absorbed from mother's milk, then in adulthood only 1/7 is absorbed from animal milk.
All mammals do not consume their mother's milk after they grow up. This is contrary to the laws of nature. Therefore, they grow up strong and resilient, and if they are given the food that humans eat, the animals begin to suffer from human diseases.
Incorrectly selected products can harm human health, so you need to take this into account when giving milk to children. Phosphorus is needed to absorb calcium. It is found in large quantities in cow's milk.
This is very harmful for small children.- Children under 3 years of age who drink this drink lose a lot of calcium to remove this excess phosphorus from the body. Because excess, on the contrary, causes hypocalcemia.
- For adults, there are no problems with absorption, but the risk of developing malignant neoplasms increases.
There is a category of people who suffer from intolerance to one of the types of sugar - lactose, a substance that is part of milk. Also, people who practice vegetarian nutrition use plant-based substitutes for this drink.
To find out how much calcium is in plant-based milk, you need to do some research.
A 200 g serving size of this product contains:- almond milk – 90 mg;
- coconut milk – more than 50 mg;
- oat milk – more than 15 mg;
- soy milk – 25 mg;
- rice milk – just over 20 mg.
In these products of plant origin, the calcium content is low (except for almond drink). But plants have a lot of this macronutrient, especially herbs and green vegetables.
Parsley and dill contain a lot of calcium. Fresh salads dressed with lemon juice, a minimal amount of olive oil and some seeds or nuts can be great for replenishing calcium in the body.
Nuts and seeds are also high in this mineral and should be included in your diet daily.
Fruits are not rich in calcium, but when associated with plant amino acids, this macroelement becomes highly digestible for the human body, so it is advisable to eat a lot of fruits.
A large percentage of calcium can enter the body with drinking water; sometimes one liter contains half the daily requirement required by an adult.