| Thanks to the catchy “Got Milk?” ad campaign, many
of us are familiar with the bone benefits of calcium, but it seems
that the message isn’t hitting home. According to federal government
statistics, only 21% of us are getting the recommended amount of
calcium. Calcium accounts for 1.5-2% of an adult's total body weight1
and gives your bone its strength and rigidity. But pay attention
ladies because calcium has also been shown to reduce the common
symptoms of premenstrual syndrome (PMS). It's
estimated that between eight and 20 percent of women suffer from PMS
with mild mood changes, cramps, water retention and breast tenderness.
Although concrete evidence doesn’t exist yet, the current scientific
theory is that your body suppresses the hormones that cause PMS if
calcium supplies are adequate, but releases these hormones if you're
not getting enough calcium. Women who suffer from common symptoms of
PMS appear to have elevated levels of these PMS-causing hormones
during their menstrual cycle.
A 1998 study published in the American Journal of
Obstetrics and Gynecology found that of the 497 women in a study, the
half who took 600 mg supplements of calcium carbonate twice a day had
fewer issues related to PMS than the other half who took a placebo.2
The calcium group women noted a 54% reduction in commonly occurring
aches and pains, while the placebo group actually had a 15% increase
in commonly occurring pain symptoms. The overall severity of symptoms
was reduced by 48% in the calcium group and improvement in the calcium
group surpassed that of the placebo group in every category studied,
both psychological and physical, and in 15 of the 17 symptoms
evaluated.
Calcium from Food
Dairy foods, especially milk, yogurt and cheese, are
good sources of calcium, but for people who are lactose-intolerant
other sources include calcium-enriched orange juice, rice beverages
and dark leafy vegetables. Food sources of calcium to give you an idea
of how much you get:
- 8-ounce glass of milk = 300 milligrams
- 2 ounces of Swiss cheese = 530 milligrams
- 6 ounces of yogurt = 300 milligrams
- 6 ounces of cooked turnip greens = 220 milligrams
- 3 ounces of almonds = 210 milligrams
A total intake of up to 2,000 milligrams of calcium
per day from dietary sources and supplements appears to be safe, but
check the Recommended Daily Allowance (RDA) of calcium for your age
group in the following chart:
| Population Group |
milligrams (mg) |
Calcium RDA |
| Children |
ages 1-3
ages 4-8 |
500 mg
800 mg |
| Males and Females |
ages 9-18
ages 19-50
ages 51+ |
1300 mg
1000 mg
1200 mg |
| Pregnancy, Lactation |
<19
19+ |
1300 mg
1000 mg |
Calcium Absorption
Vitamin D promotes the body's absorption of calcium
and it is a key ingredient in the various hormones that enable calcium
to pass from the digestive system into the blood or bones. Vitamin D
is also known as the "sunshine vitamin" because the body manufactures
the vitamin after being exposed to sunlight. Ten to 15 minutes of
sunlight 3 times weekly is adequate to produce the body's requirement
of vitamin D. You can also get vitamin D from dairy products and fish.
Growing scientific evidence reports the significant bone health
benefits of vitamin K and its ability to facilitate calcium
absorption. Vitamin K is found in cabbage, cauliflower, green leafy
vegetables, cereals, soybeans, and other vegetables. Vitamin K is also
produced by the bacteria lining the gastrointestinal tract.
Calcium from Supplementation
Even though it is optimal, it is not always possible
to get your RDA of calcium from healthy food sources, and that’s where
high quality supplements come into play. Garden of Life® new Living
Calcium™ Advanced is a comprehensive bone density support formula that
supplies 100% of the Recommended Daily Allowance of calcium (1,000
mg). Along with vital minerals and cofactors to support bone density,
Living Calcium™ Advanced contains vitamin D and vitamin K to support
calcium absorption and metabolism.
*These statements have not been evaluated by the
Food and Drug Administration. This product is not intended to
diagnose, treat, cure or prevent any disease.
Sources
1 National Academy of Sciences, "Calcium,"
Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin
D, and Fluoride, National Academies Press, 1997) 71-145.A. Bendich,
"The potential for dietary supplements to reduce premenstrual syndrome
(PMS) symptoms," - 19.1 (2000): 3-12.
2 Bendich, A. "The potential for dietary supplements to reduce
premenstrual syndrome (PMS) symptoms." J AM Coll.Nutr 19.1 (2000):
3-12. National Academy of Sciences. "Calcium." National Academies
Press, 1997. 71-145.
3 www.usda.gov
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