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Vitamin >>> Calcium

Probably the most widespread claim about calcium is that it helps prevent
osteoporosis. As our bodies age, calcium absorption decreases. If our daily
intake of calcium is insufficient, our bodies will take calcium from our bones,
resulting in thinned, brittle bones. Although osteoporosis is, by itself, good
reason to take supplements, calcium has also been found to prevent certain
types of cancer, treat high blood pressure, and lower cholesterol.

Our bodies need calcium for functions such as nerve conduction, muscle
contraction, heartbeat, blood coagulation, energy production, and immune
function. People who consume low-calorie, high-protein, high-fiber diets and
those who use aluminum-containing antacids are more at risk for calcium
deficiency. Severe deficiencies can lead to abnormal heartbeat, dementia,
muscle spasms, and convulsions.

The National Research Council recommends a daily intake of 1,000
milligrams for people ages 11-24 and 800milligrams after age 24. 1,200
milligrams is recommended for pregnant and nursing women. Some research
shows that calcium may cause tissue calcification, although this occurrence is
also common in the elderly who consume too little calcium. Another claim is
that calcium causes kidney stones. While an average person can take up to
2,500 milligrams per day, those with overactive parathyroid gland and cancer,
those who are taking high doses of vitamin D, and those who form kidney
stones, may have high calcium concentrations in their blood and should limit
their calcium intake.

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