2023-07-05 12:28:04
Since calcium is the material of bones and teeth, Calciummangel have serious consequences for the human body. A deficiency can manifest itself with muscle cramps, dry skin and heart problems and result in osteoporosis as a secondary disease. Since calcium is also necessary in the body as a message transmitter in the cells and to activate numerous enzymes, the body uses its reserves in the event of a calcium deficiency in order to get the necessary calcium ions: it breaks down bone substance. To avoid this, you should make sure you have an adequate supply of calcium.
Prevent calcium deficiency: The recommended dose
If you want to prevent calcium deficiency and eat a healthy diet, you should make sure that you supply your body with around 1,000 milligrams of calcium a day. This corresponds to the updated guidelines of the German Nutrition Society. Accordingly, growing adolescents between the ages of 13 and 18 need 1,200 milligrams per day, Kinder from four to seven years 750 milligrams and infants from four to twelve months should get 330 milligrams per day.
In order to prevent a calcium deficiency, however, it is not necessary to resort to preparations from drugstores or pharmacies. Milk and milk products already contain large amounts of calcium, which can easily be ingested with daily food. According to the DGE, for example, a quarter liter of milk and two slices of Emmental cheese cover the daily requirement of 1,000 milligrams of calcium. Broccoli, kale, rocket, hazelnuts and Brazil nuts are also rich in calcium.
Caution with excessive calcium intake
Anyone who thinks they are calcium deficient should consult a doctor before taking any supplements. On the other hand, an oversupply of calcium can impede the absorption of magnesium and zinc in the body, so that a deficiency of these important trace elements can occur. In addition, if the body consumes more than 1,500 milligrams of calcium per day, the excess is automatically Urine excreted, which can lead to kidney stones or kidney calcification in people with impaired kidney function. So-called hypercalcaemia can also lead to fatigue, depression, muscle wasting and digestive problems. Even if you suspect that you are suffering from an excess of calcium, you should consult a doctor.
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