How Taking Calcium Supplements Would Benefit Your Skin?

If you are like many of us, then you would be of the belief that calcium supplements are only essential for maintaining strong bones and healthy teeth. Read along the following article to understand the many health benefits of this nutrient, which are probably more than what you’re currently aware of!

Calcium is needed by every cell and organ of the body for functioning properly. Following our adolescence, almost every one of us was told to drink a lot of milk to get strong teeth and bones. In reality, analysts have observed that the mineral plays a key role in muscle compression, blood coagulating, bone and tooth development and transmission of nerve impulses. The body additionally needs calcium supplement to create hormones and catalysts.

However, despite knowing the benefits of taking calcium, it becomes difficult for an individual to get best calcium supplements India, thus, is introduced with an amazing supplement provider called OTH Health. The company brings the best calcium supplement India with its product Tough & Ton, sold on the company’s website.

The Vital Health Benefits When Taking Calcium Supplement3

Calcium Supplements India

Helps maintain strong, healthy teeth and gums

The mineral ensures your teeth quality by keeping the jawbone solid and tough all through life. This helps guarantee tight fit teeth where the microbes cannot flourish. Consequently, before your teeth and gums begin giving problems, make sure you include calcium rich sources in your diet daily.

Lowers circulatory strain

The consequences of a particular exploration demonstrate that expanded calcium admissions bring about diminished pulse thus, controls blood pressure and inhibit in the progression of Hypertension

For both men and women, calcium supplement supports weight reduction

There is decent evidence that suggests that calcium helps in boosting the metabolism.

Lowers danger of insulin resistance and diabetes

Studies recommend that consuming a diet rich in calcium promotes reduced insulin resistance.

Skin consideration

Cell replenishment, function of lipid barrier, antioxidant protection to DNA and averts skin malignancy.

Other benefits

Reduces side effects of premenstrual disorder (PMS)
Lower danger of colon disease
Protects our heart muscle health by ensuring smooth nervous system functions.
Helps keep up a sound pH level, promoting your health and overall well-being.

The skincare benefits with calcium supplements

As, the benefits of calcium are effectively specified, the advantages of this nutrient to skin include:

Functioning of Lipid barriers

Shedding and replenishing of skin by itself and keeping up proper levels of lipid is one of the key advantages that calcium has on skin.

Antioxidant covers from DNA harm

Calcium supplements help in the generation of cell reinforcements (antioxidants), our reliable gatekeepers of antiaging process.

Skin disease aversion

Calcium in the Epidermis aids in controlling the pigment cells of the skin, which leads to tanning of the skin in daylight to shield itself from destructive UV beams. A latest study likewise demonstrated that patients having low calcium levels were more prone to develop skin cancer, which is the result of a scenario, where calcium in the skin fortifies the making of antioxidants to battle the developing cancerous cells.

Common Symptoms of Calcium Deficiency

As for the skin, the side effects of calcium deficiency could be pre-mature wrinkling, itching dryness, and a risk of skin cancers.
Additionally, when there is insufficiency of calcium levels, our body starts taking calcium from the developed teeth and bones, which could cause bone weakening. To avoid this body requires enough doses of calcium.
If the epidermis does not have enough calcium, you get weak, thin and dry skin. This is because of the absence of calcium to stimulate new skin development or to abandon the skin cells, which are dead.
Low levels of calcium will create muscle cramping, obviously weak toenails, and fragile fingernails.

Striking The Right Balance With Calcium Supplements

Who does not know that calcium is crucial for maintaining bone health all through the life! And although a nutrient rich and well-balanced diet is a great way to maintain optimal calcium levels in the body, calcium supplements may be a good alternative in case your diet falls short.

But, before you make calcium supplements India, a part of your daily diet plan, make sure you know how much calcium you need, benefits and side effects of best calcium supplements and what type of supplement to choose.

Calcium: Why Do You Need It

Your body requires calcium for building and maintaining strong and healthy bones. But, the benefits of this nutrient don’t just end there; calcium is also required by your body for supporting heart, muscle and nervous system functions.

Various studies suggest that calcium in combination with Vitamin D, may offer health benefits beyond bone health. This means that calcium may also help deal with high blood pressure and diabetes in a more effective way. But, it must be noted that evidences of all these health benefits is not yet definitive.

Understanding The Risks Associated With Calcium Deficiency

Getting too little of this nutrient can be dangerous for you. Anyone falling short of calcium can face numerous health problems, most of which would mainly be related to weak bones. Calcium deficiency may cause some serious health issues, such as –

Children deficient in this nutrient may not be able to reach their full potential adult height
Calcium deficient adults may suffer from low bone mass, which if left untreated, may lead to osteoporosis

Most people, on an average, do not get enough calcium in their diets. Surprisingly, children, especially the adolescent girls stand a greater chance of developing calcium deficiency. Aging adults too are at a greater risk of being deficient in this nutrient.

Planning To Take Calcium Supplement– How Much Do You Require?

The amount of best calcium supplement you should take mainly depends upon your age and gender. It should be noted here that the upper limit mentioned in the table below is the safe boundary for calcium and this is not what you should aim for. In case you exceed the upper limit, you may risk your health due to calcium toxicity.

Men Daily RDA Daily Upper Limit

19-50 years 1,000 mg 2,500 mg

51-70 years 1,000 mg 2,000 mg

71 and older 1,200 mg 2,000 mg

Women Daily RDA Daily Upper Limit

19-50 years 1,000 mg 2,500 mg

51 and older 1,200 mg 2,000 mg

Best Food Sources of Calcium

Although essential, calcium cannot be produced by your body. This makes it important that you get this nutrient through other sources. Calcium can commonly be found in a variety of food items, such as –

Dark, green leafy vegetables, such as kale and broccoli
Dairy products, such as milk, cheese and yoghurt
Fish comprising of edible soft bones, such as canned salmon and sardines
Foods and beverages fortified with calcium, such as cereals, coy products, orange juice and milk substitutes

It should be noted that for maximum calcium absorption your body requires Vitamin D. There are a few food items that contain Vitamin D naturally; these include egg yolks and canned salmon. Vitamin D can also be gained from fortified foods and can be produced by the skin upon direct sun exposure. According to RDA, you should get a daily dose of 600 IU on a daily basis.

Calcium Supplements : Do You Need Them?

Even if you’re following a nutrient rich diet plan and are particular about only eating a well-balanced diet, you may still fall short of this nutrient, if –

You are a vegan
You are lactose intolerant and you have limited your dairy products intake
Your sodium or protein intake is high, which causes your body to excrete more calcium
You are suffering from osteoporosis
You are suffering from certain digestive or bowel diseases, which decrease your body’s ability to absorb calcium

Under the above stated circumstances, it becomes necessary that you take best calcium supplement to overcome or eliminate the scope of calcium deficiency. Talk to your dietitian or health care provider to confirm whether you need calcium supplements India.

Choosing The Right Calcium Supplement

There are various types of calcium supplements available in the market, which are made from different calcium compounds. Each compound contains varying amounts of mineral calcium, which is commonly referred to as elemental calcium.

Some of the most common calcium supplements are labelled as –

Calcium citrate, which contains 21% elemental calcium
Calcium lactate, which contains 13% elemental calcium
Calcium gluconate, which contains 9% elemental calcium
Calcium carbonate, which contains 40% elemental calcium

Out of these, two main forms of calcium supplements include calcium citrate and calcium carbonate. Amongst these, calcium carbonate is the cheapest and therefore makes a first good choice.

In addition to the individual calcium supplements, there are certain supplements that contain calcium in combination with other minerals and vitamins. For instance, there are calcium supplements that contain magnesium and Vitamin D. So, before making a final purchase, make sure you read the supplement fact sheet to learn which form is calcium is present in that particular calcium supplement and what other nutrients it contains for optimal health results.

Why Getting The Best Vitamin-D Supplements Have Become Essential With Age?

Vitamin-D3, the most active form of vitamin-D, is a fat-soluble vitamin, which is naturally produced by the skin when exposed to sun’s UV rays. Also called by the name of Cholecalciferol, it is naturally a steroidal vitamin, which helps in increasing the body’s metabolism, boosting immunity, works among the best vitamin for skin to keep away Psoriasis and Eczema, and is most efficient in the proper absorption of minerals like calcium and phosphorus to keep healthy bones and teeth. Taking care of vitamin-D3 levels in the body is important, so as to prevent oneself from the problems like osteomalacia, osteoporosis and rickets.

For women, this vitamin is very essential at time of pregnancy for proper growth and development of skeletal system, nervous system and brain of the foetus and at the time of menopause where the osteoporosis risk is at its full peak.

What are the best vitamin-D3 sources?

The best source of vitamin-D is the natural sunrays however; there are numerous people who are not accessible to sun, or the ones whose body find it hard to produce this vitamin, because of the factors, for example, people with darker skin tones, etc. For these people, the best natural sources include:

Cod liver oil
Fatty/oily fish like salmon and mackerel
Shiitake mushrooms
Egg yolks
Fortified milk and milk products
Ricotta and Swiss cheese
Fortifies breakfast cereals

Vitamin-D supplements and the amazing health benefits

This sunshine vitamin comes with numerous advantages to promote a healthy living with all the given abilities:

Supports a low risk of Rickets and helps in curing the already developed disease

This vitamin is essential to control the absorption of phosphorus and calcium in the body and maintain its levels, because, when these minerals are low, the body generates the same from the bones and thus make them low in mineral density, which comes out to be the main cause of osteoporosis (in adults) and rickets (in children). The softening and weakening of the bones may also lead to problem of rickets, which is mostly seen in children, and therefore, many milk flavours contain this vitamin and interesting flavoured chewable vitamin-D capsules.

Prevents from the Progression of Osteomalacia

Osteomalacia is one of the most common vitamin-D disorders, which in general refer to softening of bones. Calcium and phosphorus are the two main ingredients of bone collagens named Osteoclast and Osteoblasts, and further, all these four bone components help in keeping the bones strong and healthy. Where osteoclasts help in removing the old bones, the osteoblasts stand essential for the manufacturing of new bones, which are then replaced with the old ones. The strength of the bone depends upon the Collagen Matrix, which is a normal bone covering. When this matrix is disturbed and its formation is hindered, the immediate result is Osteomalacia, which leaves the bone without any external protection. The bones suffering with this disease crack easily and thus, fractures are witnessed more frequently. Therefore, to maintain a distance from this very disease, utilizing vitamin-D3 supplements become essential.

The risk of cancer generation is reduced

With utilizing the best vitamin-D3 capsules, an individual becomes secure from numerous cancers, of which, skin cancer is the most treated and therefore, it is one best vitamin for skin. Other cancers that are treated b this sun vitamin includes:

Lymphoma cancer
Prostate cancer
Lung cancer

The possibility of bone breakage and fractures is reduced

Consuming the best source of vitamin-D in diet helps in inhibiting the possibility of fractures. This is possible because of its ability to absorb the essential amounts of calcium, which makes 99% of bones and teeth, thus keeping them strong and away from disorders like, osteoporosis and arthritis. The same also stands important in keeping the skeletal structure strong and away from fragility.

Calcium Supplements Role: Beyond Bones & Teeth’s Monotonousness

We all know that a complete or balanced diet should include all nutrients: carbohydrates, minerals, antioxidants, high quality proteins, healthy fats and natural vitamins from fruits and vegetables. Lots of people struggle to maintain such type of diet because it demands strict discipline and sheer control on oneself. Fed up from your frantic new year’s resolutions that you make every year in the hope of living a healthy lifestyle? Admit it that you can’t change your eating habits in a day. Actually, it’s not just about the eating habits it’s more like how you usually spend your day. Balanced diet, good rest, exercise, and what I say, drinking plenty of water (no sodas, eh!) are the milestones one should be looking for in his/her daily routine.

However, despite the variety of foods that we have, especially in this part of the world, people don’t practice balanced diet plan for various reasons:

Busy lifestyle and hectic schedule
Easy availability of processed or canned food
Lack of knowledge
Or, one of the most commonly heard pretext these days: “I have to cut back on the shopping list”.
Lack of variety in the food.

There might be plenty of other excuses as well, but the crux of the matter is how can be so ignorant about such an essential part of our lives. Nowadays, the canned stuff what we call processed food have very low quantity to quality ratio in terms of nutritional value. I’m not exaggerating, and if you don’t believe, here is a brainteaser for you: why half of the population that feed on these processed foods suffers from nutritional deficiencies, irrespective of their overeating habits? For a while, give it a rational thought because that’s where these supplements come into picture. In this section, we will be covering the role of supplements in maintaining healthy lifestyle, calcium supplements, in particular.

Why do I need calcium?

Calcium is crucial for the body and is involved in almost all biological and metabolic functions. A developing baby needs calcium for strong bones and teeth, and keeps the heart, nerves and muscles of the body healthy. Calcium is also necessary to develop a normal heart rate and enhances the blood clotting ability in the body. There are few more remunerations of having a calcium rich diet like it maintains the PH balance, protecting the body from other diseases such as cancer, reduces blood pressure, and maintains the permeability of cell membranes.

Best food sources of calcium

Milk and other dairy products are some of the best calcium rich food sources. Following are some other sources that can provide adequate amount of calcium dosage.

1 cup non-fat yogurt
1 cup non-fat milk
2 cups cottage cheese
1 cup of fortified orange juice
2 slices of bread enriched with calcium
3 oz. of sardines
1 oz. of Gruyere cheese
3 oz. canned salmon
1 oz. Cheddar cheese
4 oz. of firm tofu or soy
3 corn tortillas
1/2 cup turnips

What if we do not get enough calcium?

We need calcium throughout our lives to keep our bones, teeth strong and proper functioning of other body parts. We form the majority of the structure of our body before turning 30 years old. If we do not get enough calcium to strengthen our bones, we will be at risk for osteoporosis as we age. Osteoporosis is a condition in which bone is porous and weak. People with osteoporosis are at high risk of bone fractures. Hence, it’s a serious matter which should be taken care as soon as possible.

Should I take a calcium supplement?

If you still have to think about considering calcium supplements with your diet, you might have not gone through the article thoroughly. But, the answer is yes, definitely. Multivitamins or prenatal vitamins that include at least 150-200 mg of calcium comes under the category of calcium supplements. There are numerous of companies that are making these for years and a normal person can choose any one of them after confirming it from his/her physician or doctor.

Nevertheless, if you are pregnant and have a calcium deficiency, first of all I would suggest you to consume calcium rich diet because it’s the best way you can nurture your child. If you are allergic to some of the calcium rich foods, then you can take natural calcium supplements. The best way to find which supplement will be better is by checking the calcium carbonate label, as it is the type of calcium the body absorbs more easily. Put the supplement in a glass with vinegar and see how long it takes to dissolve. If not dissolved within ten minutes, try another brand. Moreover, avoid tablets that contain lead because in the recent studies it has been found that calcium containing even small amount of lead can be harmful to a developing baby.