As a kid, calcium was one of those simple things, that in my mind, I had no shortage of because I consumed an enormous amount of dairy products. Cheese went on nearly everything. I would often consume multiple bowls of cereal a day; for beakfast, afternoon tea, dessert, with every bit of cereal absolutely drowning in a deep pool of milk. None of that sweet, leftover milk would make it to the sink. I was convinced my bones were bullet proof and and as a result I threw myself off things with confidence, without a broken bone my entire childhood. Now, I wasn’t entirely wrong. Dairy products like cheese, milk and yoghurt are great sources of calcium but calcium intake isn’t necessarily that simple. Few things are. As a child I was also unaware that milk could come from anything but cows but now one of the first questions I’m asked when ordering a coffee is, “Is that on cows’ milk?” Things are typically a bit more nuanced than our childhood brains can handle.
It hardly crossed my mind as a kid that people might need to get their calcium from a different source other than dairy but thankfully there are a variety of other ways it can be accessed. As well as the dairy products already mentioned, dark green leafy vegetables like broccoli and kale are also fantastic sources of calcium. Fish, with edible soft bones, such as sardines and canned salmon are also rich sources of calcium and if that’s not enough there are also many other foods that are fortified with calcium, such as soy products, cereal, fruit-juices and milk substitutes. My youthful love of calcium rich dairy made it difficult for me to empathise with those who didn’t also love it but there are a number of reasons why people might not be getting the necessary amount of calcium they need. These include:
- Those who may be following a vegan diet.
- People with lactose intolerance who are unable to consume dairy products.
- If receiving long-term treatment with corticosteroids as this can cause bone loss.
- Those suffering from bowel or digestive diseases, possibly celiac or inflammed bowels, may find that they have trouble absorbing calcium.
So what? Why is calcium such a big deal anyway?
Well, your body actually needs calcium to build and maintain strong bones. As well as providing the buil;ding blocks for your incredibly important skeletal system, your heart, muscles and nerves also can’t function effectively without. So, yeah, it’s kind of a big deal and not just at certain stages of life. When you’re young, if you don’t have enough calcium you can’t reach your full adult height. As an adult, without enough calcium you run the risk of developing osteoporosis, a disease in which your bones become brittle and fragile. Nasty stuff!
Now, calcium requirements do shift dependent upon age and gender. The details are as follows:
Recommended Daily Calcium Amount
Men
|
19-50 years |
1000 mg |
|
51-70 years |
1000 mg |
|
71 and older |
1200 mg |
Women
|
19-50 years |
1000 mg |
|
51 and older |
1200 mg |
The reason why you have to up your calcium intake in old age is that your bones begin to lose calcium more rapidly. Therefore, it needs to be increased to help balance out this loss.
Now, ideally, you would access all of your necessary calcium via your diet but as already discussed there are many reasons for why this might not be possible. As a result supplements can be a great way to ensure that you are getting the necessary levels of calcium that your body needs to function at its best. Research also highlights that there is another key element when it comes to the body’s ability to absorb calcium and that is Vitamin D. Without enough Vitamin D the body can’t form enough of a hormone known as calcitriol.Without calcitriol the calcium rich food you may be consuming wont be as beneficial as the absorption of the calcium will be minimised.
There are quite a few foods that naturally contain small amounts of Vitamin D, such as canned salmon with bones and egg yolks. Of course, this isn’t much use if you are a vegan or have allergies and intolerances. Other options for Vitamin D include fortified foods and sun exposure, which may also be a challenge to access. Ideally, an adult should be accessing 15 micrograms a day of Vitamin D.
If any of the barriers to calcium and Vitamin D absorption apply to you there’s no need to fear, some fantastic supplements exist to support your calcium and Vitamin D needs. One such product is Wanderlust Plant Calcium + D3. Wanderlust is a brand that is consciously committed to not only your health but also the health of the planet. As a result Wanderlust Plant Calcium + D3 is vegan, drawing upon plant-based sources of calcium, as well as utilising Vitamin D derived from marine algae. As a result there is no gluten, dairy, lactose, soy, egg, artificial colours or artificial flavours. Just the good stuff you need to ensure optimal health.
Wanderlust Plant Calcium + D3 is designed to target bone health, bone density, immune health, calcium absorption, muscle function and even teeth health. Whislt the science is not conclusive, there is some evidence via studies that calcium and Vitamin D may have health benefits as far reaching as helping to protect against cancer, diabetes and high blood pressure. With this in mind, if you are at any risk of being short on calcium and Vitamin D then it is highly recommended that you look at supplementing your intake and consult your doctor for guidance on ideal quantities, especially if you are taking any other medications.
As mentioned at the top, your calcium and Vitamin D needs will ideally be accessed via your diet but there are many cases where this just simply isn’t feasible. Knowing the important role that calcium and Vitamin D play in a healthy functioning body it is critical that this need is accessed and if you’re looking for a supplement then it is hard to go past Wanderlust’s Plant Calcium + D3.
Image Sources by: Wanderlust
Image Author: Wanderlust
