2023-10-27 14:54:00
Calcium tablets in high doses can have serious health consequences, according to new studies. These tablets, commonly used as dietary supplements, have been found to promote the formation of kidney stones and hardening of the arteries.
Calcium is an essential mineral that plays a vital role in building bones. However, experts state that calcium supplements are unlikely to be useful for people who do not have a significantly increased risk of bone fractures and who consume sufficient quantities of the mineral through their diet.
For individuals suffering from osteoporosis, the situation is different, but strict rules apply when it comes to dosage. Many osteoporosis patients take multiple supplements, increasing the risk of accidental overdose. However, there are no harmful upper limits for calcium-rich foods. Therefore, experts recommend obtaining calcium through a balanced diet rather than relying on supplements.
Dr. med. Stephan Scharla, the spokesman for the Bone and Mineral Metabolism Section of the German Society for Endocrinology, emphasizes the importance of covering calcium needs through diet. He states that there is no harmful upper limit for calcium-rich foods.
In terms of daily calcium intake, healthy individuals with a varied and balanced diet that includes dairy products do not need medicinal calcium supplements. Exceptions include individuals who cannot consume dairy products or those who have malabsorption issues due to medical conditions. These individuals have a high risk of nutritional calcium deficiency.
Calcium is a vital mineral, with approximately 98 percent of it contained in bones and teeth. It is crucial for maintaining their stability, as well as blood clotting and various other bodily functions. Calcium deficiency can lead to osteoporosis, a condition affecting more than six million people in Germany, particularly women over the age of 50.
According to experts, an optimal daily calcium intake is around 1,000 mg. Up to 500 mg/day can be safely obtained through calcium supplements, preferably taken with meals. However, higher doses of 1,000 to 1,500 mg may increase the risk of cardiovascular diseases. This applies to both over-the-counter preparations and prescription medicines, as the ingredients are essentially the same.
Even for individuals with osteoporosis, calcium intake should primarily come from diet. Excess bone mineral is excreted by the body. Dairy products, green vegetables like broccoli or kale, and calcium-rich mineral waters are good sources of calcium. Lactose-intolerant individuals or those who avoid dairy products can opt for other sources, including lactose-free milk products.
Studies have shown that the bioavailability of calcium from mineral water is similar to that of milk. Mineral water labeled as containing calcium typically contains at least 150 mg of calcium per liter.
Certain foods can affect calcium absorption, such as sausage products with high phosphate content, large quantities of coffee and black tea, alcoholic beverages, soft drinks, processed cheese, and foods with high oxalic acid content like spinach, rhubarb, and asparagus.
Vitamin D is crucial for calcium absorption and bone health. During winter months with reduced UV light exposure, a daily vitamin D supplement of 1,000 IU is recommended. However, experts warn against excessively high individual doses of vitamin D, as they can be harmful. It is advised to maintain a continuously low intake of the vitamin.
Individuals taking osteoporosis medications, such as intravenous bisphosphonates, teriparatide, or romosozumab, may have an increased need for calcium. In these cases, doctors may recommend additional medicinal calcium intake.
Preventing or treating osteoporosis goes beyond calcium intake alone. It requires a holistic approach, including regular physical activity with muscle training, daily exposure to sunlight for vitamin D synthesis, maintaining a healthy weight, preventing falls, and quitting smoking. Depending on the severity of the condition, highly effective medications with minimal side effects can be prescribed as part of osteoporosis therapy.]
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