Nearly everyone knows that calcium keeps bones healthy at every age. Today’s science is revealing more. Eating enough calcium may:
- Lower colon cancer risk, likely by counteracting the effects of high-fat eating.
- Help reduce blood pressure (along with potassium and magnesium) among sodium-sensitive people. (No test exists yet to know who’s sodium sensitive.)
Early research suggests that consuming enough calcium may be linked to: less chance of kidney stones, and—if calcium comes from food—less discomfort from PMS symptoms for some, protection from polycystic ovary syndrome, less obesity risk since calcium may discourage body fat deposits, and perhaps lower risk of insulin resistance syndrome and the start of diabetes.
The recommended amount is 1,000 milligrams of calcium daily for younger adults; 1,200 milligrams daily after age 50. For enough calcium:
- Get it from food, the best source. Dairy foods (milk, yogurt, cheese) have the most, then perhaps calcium-fortified foods (soy beverages, juice, cereal), followed by fish with edible bones, and some greens.
- Take a calcium supplement if you need more. Calcium phosphate, calcium citrate, or calcium gluconate are absorbed better than calcium carbonate or oyster shell calcium.
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