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Calcium: How much is too much?

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Today's QuestionSupplement Week: Calcium: How much is too much?

 

Is 4,000 mg of calcium daily excessive? Does this regime help control high blood

pressure? What are the side effects of too much calcium?

 

-- Sandy B.

Today's Answer(Published 09/04/2003)

(The following was originally published 08/06/2002.)

 

If you’re taking 4,000 mg of calcium per day, you’re taking much too much, and I

urge you to reduce the amount immediately. We all need calcium to regulate nerve

and muscle functions and build strong bones. You can get adequate amounts from

your diet if you eat a lot of cooked greens (collards have most), molasses,

sesame seeds, broccoli, and tofu (be sure to read package labels to make sure

calcium was used in its preparation), as well as calcium-fortified soy milk,

orange juice and, of course, dairy products.

 

If you don’t think you’re getting enough of these foods, I recommend a

supplement of 1,000 to 1,500 mg daily in divided doses with meals. Women

concerned about osteoporosis should be aware that supplemental calcium alone

will not correct the problem, which is related to heredity, lifestyle and diet,

and is accelerated by hormonal changes at menopause. Weight-bearing aerobic

exercise (walking, jogging or aerobics) and weight lifting should be part of

your prevention program. Because high protein diets also cause bones to lose

calcium, keep your daily protein intake low (limit it to no more than 10 to 15

percent of total calories). Avoid soda, excessive caffeine intake, and smoking,

all of which promote calcium loss in the urine.

 

An adequate daily intake of calcium (1,000-1,500 mg) along with magnesium and

potassium works to control blood pressure by helping to regulate the amount of

sodium your body retains.

 

Most of us get all the potassium we need from fresh fruits (especially bananas)

and vegetables. (Don’t take potassium supplements unless a doctor has prescribed

them.) Taking too much calcium (three to four times the usual dose) can lead to

such side effects as constipation, dry mouth, a continuing headache, increased

thirst, irritability, loss of appetite, depression, a metallic taste in the

mouth, and fatigue.

 

Of the many calcium supplements available, I recommend calcium citrate, because

it is more easily assimilated than other forms, especially by older people with

less stomach acid. Calcium carbonate is more easily available and less expensive

but not as well absorbed. It is OK to use calcium supplements containing vitamin

D. In fact, I recommend taking between 400 and 800 IU of vitamin D a day to

insure proper absorption and use of calcium.

 

Along with your calcium supplements, be sure to take magnesium (half the dose of

your calcium supplement); without it you may find that the calcium is

constipating.

 

Dr. Andrew Weil

 

 

 

 

 

 

 

 

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