Natural Calcium Supplements
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
Why Runners Need Calcium
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.
Calcium-Rich Foods
1. Raw milk: For lactose tolerant people, consuming some dairy foods and milk daily will help provide high sources of calcium: 250ml/270ml contains 350mg of calcium. Other good sources of vitamins and minerals in milk are magnesium and potassium, vitamin A, vitamin D and protein.
2. Plant-based milk: Almond milk, coconut milk, soy milk are all good sources of calcium and vitamin D which are added nutrients to the plant-based milks.
3. Yogurt: 1 cup of yogurt contains 320mg of calcium, also a good source of vitamin B12, potassium, phosphorous and protein.
4. Cheese: 28g of parmesan contains 330mg of calcium, other cheese with high amounts of calcium are Romano and Swiss cheese. Cheese is also a good source of vitamin A, vitamin B12 and protein.
5. Kale: One of the best plant-based sources of calcium, 1 cup of raw chopped kale contains about 100mg of calcium, also a great source of vitamin A, vitamin C and vitamin K. Kale also provides protein, fiber, iron and folate.
6. Broccoli: 1 cup contains 44mg of calcium, also a great source of vitamin C (double the amount of an orange), riboflavin, thiamin, iron, magnesium, selenium, phosphorous and fiber.
7. Watercress: 1 cup contains 41mg of calcium, it is also high in antioxidants, vitamin C, folate, protein, copper, pantothenic acid, vitamin A and potassium.
8. Bok Choy: 1 cup contains 74mg of calcium, also contains lots of vitamin A, vitamin C, fiber and antioxidants.
9. Edamame: 1 cup contains 98mg of calcium, also a great source of protein, vitamins, minerals, iron, and amino acids (for complete protein synthesis).
10. Almonds: 28g contains 75mg of calcium, also a great source of protein, fiber, healthy fat, vitamin E, manganese and magnesium.
11. Tofu: 1 cup of calcium-enriched tofu contains 400mg of calcium. Tofu has many benefits for bone health.
12. Figs: I cup contains 240mg of calcium, one fig 13mg. Figs are full of antioxidants, fiber, potassium and vitamin K.
13. Sardine: 106g contains 320mg of calcium, also a great source of omega 3’s, vitamin B12, and vitamin D.
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. High Quality Calcium Supplements
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).
Train Well, Eat Well, Feel Strong!