Category: General

Calcium is a mineral that is necessary for building bones and keeping them healthy, enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth. Our body cannot produce its own calcium .Moreover we lose calcium through our skin, sweat, nails, hair, urine and faeces. That’s why it’s important to get enough calcium from the food we eat. When we don’t get enough calcium our body needs, it is taken from our bones. This imbalance causes weaker and fragile bones.

Daily requirement of calcium

1. Teenage children-1300mg/day

2.Men and women aged 20-50years -1000mg/d

3.Women aged upto 50years -1000mg/d

4. Age 51-70yrs-1200mg/d

Dairy products, such as milk, yogurt, and cheese are high in calcium. But to meet our daily requirements we need supplements. Calcium supplements are available without a prescription in a wide range of preparations (including chewable tablets, gummy preparations, powders and liquid) and in varying amounts and sizes. The best supplement is the one that meets your needs for tolerability, convenience, cost, and availability.

There are two main types of calcium supplements:

1 . Calcium carbonate : Requires stomach acid to be absorbed properly. Best taken with meals.

2.Calcium citrate : This can be absorbed well with or without food, making it ideal for people with lower stomach acid, especially older adults.

Your body can only absorb about 500–600 mg of calcium at a time. If your daily requirement is higher, it should be split into two or more doses throughout the day. For example, if you take 1,000 mg daily, take 500 mg with breakfast and another 500 mg with dinner. This ensures the body has the opportunity to absorb it effectively without waste.

If you take supplements with morning coffee or tea, that may reduce calcium absorption. Caffeine and tannins—found in coffee and tea—interfere with how calcium is processed in the body.

To maximize absorption :

1. Avoid taking calcium within 1 to 2 hours of drinking caffeinated beverages.

2.Use water or non-caffeinated juice to swallow your supplement.

3.Avoid taking calcium at the same time as iron supplements, which compete for absorption.

These small adjustments in routine can significantly improve your supplement’s effectiveness.

Calcium doesn’t work alone. It needs vitamin D to be absorbed into the bloodstream effectively. Without enough vitamin D, your body will struggle to use the calcium you consume, no matter the dosage.

You can get vitamin D from:

1.Sunlight exposure

2.Fatty fish, egg yolks, and fortified dairy

3.Supplements (often combined with calcium)

Most adults need 600 to 800 IU of vitamin D daily. If your calcium supplement does not include vitamin D, consider whether you’re getting enough from your diet and lifestyle. This synergy between calcium and vitamin D is non-negotiable for healthy bones and teeth. Hence take Calcium supplements as advised by the doctor at the appropriate time and dosage.

Dr. Deepa G, MHSc (Diab), Dip (Diab)

Current guidelines generally advise a daily intake of 1,200 mg of calcium following menopause; however, supplementation is recommended only when dietary sources are insufficient.

• Routine supplementation is not necessary for all postmenopausal women. Individuals who consume adequate amounts of dairy products, leafy greens, or fortified foods may not require additional supplements.

• Evidence supporting supplements for fracture prevention is limited; obtaining calcium through dietary sources is preferable whenever possible.

• Supplements may be appropriate for individuals with low dietary intake or diagnosed osteoporosis. Consultation with a healthcare provider is advised prior to initiation, as excessive doses may be hazardous.

• It is important to combine calcium with vitamin D to optimise absorption and support bone health.

Summary : Prioritize calcium-rich foods; consider calcium supplementation only if advised by your healthcare provider or if dietary intake is inadequate.

Dr. Tittu Oommen, MD, DM

The best type of calcium supplement depends on your individual needs.

Here’s a brief description of the main types:

1. Calcium Citrate

o Best for : People with low stomach acid, older adults, or those taking acid-reducing medications.

o Advantage : Easily absorbed with or without food.

o Disadvantage : Usually more expensive; lower calcium content per pill.

2. Calcium Carbonate

o Best for : Those with normal digestion.

o Advantage : Affordable, high calcium content per pill.

o Disadvantage : Requires stomach acid to absorb—should be taken with food; may cause gas or constipation.

3. Calcium Lactate/Calcium Gluconate

o Best for : Less common, used in certain medical settings.

o Advantage : Gentle on the stomach.

o Disadvantage : Lower calcium content, may require more pills.

Tip : Always check for vitamin D in the supplement, as it helps your body absorb calcium more efficiently.

Mrs. Anila Nisha, D Pharm

Calcium is an essential mineral for our body. While most of the calcium (99%) is stored in the bones and teeth, only about 1% is found in the blood. A blood calcium test shows how much calcium is in your blood, but it doesn’t always reflect your overall calcium status or bone health.

🔹 High blood calcium usually means too much parathyroid hormone, vitamin D, or related substances, which draw calcium from your bones or increase absorption from your diet.

🔹 Low blood calcium may indicate a deficiency of parathyroid hormone or vitamin D, or that their effects on bones and the digestive system are not working properly.

🔹 Normal blood calcium simply means your body is keeping a balance between calcium coming into your blood (from bones and foods) and being removed by the kidneys.

How to know if you have enough calcium?

1. Make sure your diet contains enough calcium – a dietician can help you with this.

2. A 24-hour urine calcium test – low levels often mean you are not getting enough calcium.

3. Check your bone and kidney health.

4. Keep your Vitamin D levels adequate.

5. Ensure good kidney function and normal phosphorus levels.

Simply checking blood calcium isn’t enough to fully assess calcium status.

If you suspect a calcium deficiency, it’s best to consult an endocrinologist.

Mrs. Manju M.J, Msc

Calcium is an essential element that plays an important role in skeletal mineralization. It is essential for several physiological processes including muscle contractions, nerve functioning, blood clotting and release of some hormones. Bones are the main storage site of calcium in the body.

Our body cannot make calcium. The body only gets the calcium it needs through the food you eat, or from supplements. If you do not get enough calcium in your diet, or if your body does not absorb enough calcium, your bones can get weak or will not grow properly. Bones are constantly being remodelled with old bone being resorbed and new bone being formed. Bone density refers to how much calcium and other minerals are present in a section of your bone. Bone density is highest between ages 25 and 35. It goes down as you get older. This can result in brittle, fragile bones that can break easily, even without a fall or other injury, which is termed as osteoporosis.

Post-menopausal ladies and those on immunosuppressant drugs are prone to osteoporosis.

The digestive system normally absorbs only 15% to 20% of the calcium taken in your diet. Vitamin D is the hormone that helps the gut absorb more calcium. Many older adults have low calcium intake in the diet (mainly in milk, cheese, and yogurt) . Vitamin D levels may also be low which can make gut calcium absorption low. Because of this, as you age, your body still needs calcium to keep your bones dense and strong. Recommendation is to take 1,200 milligrams of calcium and 800 to 1,000 international units of vitamin D a day.

Follow a diet that provides the proper amount of calcium, vitamin D, and protein. These nutrients will not completely stop bone loss, but they will help ensure that your body has the materials it needs to build bones. Remaining fit and active can also protect bones and keep them stronger. Avoiding smoking also protects bones and keeps them stronger.

Dr. Deepa G, MHSc (Diab), Dip (Diab)

Calcium is one of the most important minerals for growing children. It plays a crucial role in building strong bones and teeth, supporting muscle function, and helping the heart and nerves work properly.

Recommended Calcium Intake for children : –
As per Indian Guidelines (ICMR):
Age Group Daily Calcium Needed
1–3 years 500 mg
4–6 years 550 mg
7–9 years 650 mg
10–12 years 850 mg
13–17 years 1000 mg

To help children meet their daily calcium requirements, it’s essential to incorporate calcium-rich foods into their regular meals. Calcium is found in many foods—both animal- and plant-based—making it easy to add to any diet, including vegetarian and vegan options.

Dairy Foods (Great sources)
Milk
Curd (yogurt)
Cheese or paneer
Buttermilk

Plant-Based & Indian Foods
Ragi (finger millet)
Amaranth leaves
Soybeans and tofu
Almonds
Sesame seeds
Dried figs

Fortified Foods
Fortified plant milk (soy, almond)
Fortified cereals and flour

Calcium is a key nutrient that supports your child’s growth and bone development. By including a variety of calcium-rich foods—like dairy products, leafy greens, nuts, and fortified items—you can easily meet their daily needs. Start early, offer balanced meals, and make healthy eating a habit. Strong bones today mean a healthier tomorrow.

Mrs. Revathy V.K, Msc

Calcium supplementation does not appear to significantly increase the risk of kidney stones in most individuals. However, those with a history of recurrent kidney stones may have an elevated risk, particularly if their stones are related to increased urinary calcium excretion.

Experts advise taking calcium supplements with meals to help bind dietary oxalate and reduce the formation of calcium oxalate stones. Limiting calcium intake to avoid kidney stones is generally not recommended, as insufficient dietary calcium can contribute to stone development and negatively impact bone health. Most adults require 1,000–1,200 mg of calcium daily, preferably from food sources. Excessive intake of supplemental calcium may raise the risk of stones, so it is advised to only take supplements as recommended by a healthcare provider.

In summary, calcium plays a key role in bone health. While supplements typically do not increase kidney stone risk for most people, individuals with a history of kidney stones may face higher risks. Those with concerns about kidney stones or calcium supplementation should consult a doctor or dietitian.

Dr. Tittu Oommen, MD, DM

This is a very controversial question. Like many things in medicine, there is no right or wrong answer for this question.

Some studies have shown that in women after menopause, there is an increased risk of heart disease when calcium over 1000 mg is used. This risk was not seen when calcium was consumed with Vitamin D, or when calcium was from dietary sources. Many women in the postmenopausal period have other risk factors too, which can make them prone to heart disease. However, there is scientific information to show that calcium intake will reduce the risk of heart disease, too.

Post menopausal women are prone to fractures, and calcium is a part of all bone protective therapies ( along with bisphosphonates, teriparatide and denosumab). Fractures, especially those of the hip, can lead to mortality exceeding 30 %.

So, what can you do:
1. Discuss if you need a calcium supplement for bone protection

2. Try to get calcium from natural sources

3. Use calcium and Vitamin D

4. Discuss with your doctor whether the treatment with calcium supplements will provide you with an overall benefit

Dr. Mathew John MD, DM

Pregnancy and breastfeeding are times when the requirement for calcium is at its maximum. These calcium requirements are met from the diet consumed by the mother. If there is inadequate consumption of calcium, the baby is deprived of calcium and calcium is extracted from the maternal bones. This leads to a temporary bone loss in the mother.
It is recommended that the pregnant lady start taking calcium tablets at 14 weeks of pregnancy and continue taking them for at least 6 months after delivery, or longer if breastfeeding continues. The mother should consume at least 1000 mg of calcium and 1000—2000 units of Vitamin D daily. These should be continued until the mother continues breastfeeding. This calcium can come from good dietary sources or a tablet.
Since many of the mothers that we see have inadequate calcium intake, we recommend they continue to take at least one tablet of calcium (500 mg) daily.

Dr. Mathew John, MD, DM

Laser hair removal is a procedure to remove unwanted hair from your body. Laser hair removal uses a concentrated beam of light (laser). During laser hair removal, heat produced from the laser is absorbed by the pigment in the hair. This damages the hair follicles that produce hairs thereby delaying future hair growth. It’s non-invasive, which means it doesn’t require any cuts in your skin.

Laser hair removal is usually safe and effective for most people. Only an experienced specialist should perform the procedure. There can be mild reactions after laser treatment, such as skin irritation, darkening, or lightening of the affected skin. These changes are usually temporary.

A single session usually doesn’t result in permanent hair removal. Multiple laser hair removal treatments are typically needed. Some hair will grow back, but it’s generally lighter and thinner than before. The results of laser hair removal last longer than shaving, waxing, tweezing or plucking.

Laser hair removal has not been studied adequately in pregnancy. So, it is preferable to avoid it in pregnancy. Although most specialists prefer to use lasers only after the age of 16-18 years, laser hair removal is safe for children. Still, any unwanted hair growth in children should be investigated thoroughly by an endocrinologist before going for a laser.

Dr. Tittu Oommen MD, DM