We all know that calcium is crucial for our bone health. Calcium is one of the essential supplements for runners and athletes to support the bone, joint health but also overall health. Even for sedentary people, calcium is still a very important supplement. For runners or athletes that are depleted of calcium, they can feel some joint pain or have some bone or teeth issues. Calcium supports our bone and teeth density and bodily function. Calcium is the most abundant mineral in the body, our body contains almost 1kg of calcium, which 99% is stored in the structure of bone and teeth. The reason why calcium is an essential supplement is that our body needs it for many other health benefits on top of maintaining strong bones and teeth.
Health Benefits of Calcium
- Maintains proper muscle function
- Improves cardiovascular function
- Regulates nerve signaling
- Reduces blood pressure
- Maintains healthy blood vessels
- Prevents insulin resistance which can cause type II diabetes
Running and other weight-bearing sports help strengthen the bones. If you don’t provide your bones with enough calcium, they won’t build up and get stronger. If your bones are calcium deficient, running or weight activities can make the bones weaker, which may cause some bone fracture. Runners need to consume lots of calcium-rich foods to support their bone health.
The recommended daily dosage of calcium is 1,000-1,100mg/day for people under 50 years old, and 1,200mg for older than 50 years old. To combine consuming calcium-rich foods and taking calcium supplements can provide lots of calcium that the body will absorb.
11. Tofu: 1 cup of calcium-enriched tofu contains 400mg of calcium. Tofu has many benefits for bone health.
14. Salmon: 85g of canned salmon contains 185mg of calcium. Canned salmon contains vitamin D, which helps your body use calcium, and omega-3 fatty acids, which may also help bones. Eating regular salmon is also a good source of calcium.
Most calcium supplements on the market come from limestone deposits. Most calcium supplements are inorganic calcium chloride, calcium oxide, and calcium carbonate from limestone deposits. These forms of calcium are difficult for your body to absorb and utilize, and may even be dangerous to your health.
Try to avoid calcium from limestone, and consume whole bone extract from healthy cows that graze on pristine grasslands in New Zealand.
MCHC may be the most bioavailable calcium in the world. Clinically shown to be more absorbable than calcium gluconate supplements, microcrystalline hydroxyapatite complex sourced from bovine bones may be the most bioavailable calcium available. It is backed by decades of positive research into its safety, effectiveness, and tolerability.
Plant-based calcium supplements are also healthier than limestone based calcium supplements. Plant-based calcium supplements come from red marine algae (litho thamnion).