Calcium... for your muscles?

Everyone knows calcium is essential for strong bones. But did you know calcium is also an essential component in muscle function?


Muscles function using four key minerals: calcium, potassium, magnesium and sodium. Most of us have no problem fulfilling our sodium requirement, but if you are deficient in any of the other minerals, you may feel the effects. In addition to osteoporosis, a calcium deficiency can lead to muscle cramps (the kind that cause back and neck spasms, as well as the kind that wake you up at night!), aching joints, insomnia and foggy thinking.


The best source of calcium is from the food you eat. Salmon, yogurt, milk, cheese and green, leafy vegetables are just a few of the good sources of calcium. However, many of us are not able to consume enough calcium solely through our food.


Calcium supplements can be a convenient and beneficial source of supplemental calcium, but the quality and absorbability varies greatly.

• Spread doses throughout the day and take them with meals. Your last dose can help you get a better night's sleep.


• Avoid taking antacids as your calcium source- they neutralize stomach acid needed for absorption.


• Choose organic forms of calcium, such as malate or citrate for best absorption. The absorption rate of inorganic forms, such as calcium carbonate are only 5-10%.


• Calcium should not be taken by itself. For best results, calcium should always be taken with magnesium and vitamin D.

How much calcium do you need?

• The recommended dosage of calcium for people 19-50 is 1000mg/day. And yes, that means women AND men. Unless you have a history of kidney stones or kidney disease, taking calcium at recommended doses should not increase your risk of developing them, and may actually DECREASE your risk.
• Pregnant women generally do not need supplemental calcium, as their natural absorption is increased, but will require an additional 550mg when breast feeding.
• Post-menopausal women not taking estrogen replacement therapy should be taking 1500mg/day.

So, make sure you are getting your recommended calcium dosage, not only to keep your bones strong, but also to help your joints and muscles function properly, to avoid muscles pain and cramping and even to help you sleep better at night!

For more information, or to purchase high-quality, highly absorbable calcium contact us at:

The Massage & Esthetics Studio

http://www.themassagestudio.com/

480-874-8000