Should lactose-intolerant individuals turn to calcium supplements?
Siddhartha Jana
Lactose intolerance can lead to inadequate calcium intake, increasing the risk of calcium deficiency and its effects on bone health and overall well-being.
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Calcium is essential not just for strong bones and teeth, but also for muscle contractions, nerve signaling, blood clotting, and hormone release.
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Calcium deficiency in lactose-intolerant individuals may result in symptoms like muscle cramps, fatigue, and brittle nails or hair, which are easy to overlook.
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Calcium supplements can be beneficial for those unable to meet their calcium needs through non-dairy sources, helping to prevent deficiency-related complications.
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Excessive calcium intake from supplements can cause adverse effects, such as constipation, kidney stones, and reduced absorption of other essential minerals like iron and zinc.
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The choice between calcium carbonate and calcium citrate supplements depends on individual factors; calcium citrate is generally better absorbed, especially in those with reduced stomach acid.
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The recommended daily calcium intake varies by age and gender, typically ranging from 1000-1200 mg per day, but personalized recommendations should be followed.
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While supplements can help, they should not replace a balanced diet rich in non-dairy calcium sources like leafy greens, fortified plant-based milk, tofu, almonds, and canned fish with bones.
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