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Calcium is crucial for blood circulation, muscle movement, hormone release, and neural communication. It also contributes to tooth and bone health.
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The body doesn't produce calcium, so it must be obtained from the diet. Good sources include dairy products, dark green vegetables, white beans, sardines, and fortified foods.
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Calcium may alleviate symptoms of premenstrual syndrome (PMS), and it's particularly important for women's bone health, with recommended daily amounts varying by age and life stage.
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Adults should aim for 1,000 mg of calcium daily, 1,200 mg for women over 50, during pregnancy, and while breastfeeding.
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Inadequate calcium intake can lead to osteoporosis in adults and hinder proper growth and development in children.
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Calcium supplements (carbonate or citrate) can help meet daily requirements, especially for those with dietary restrictions. However, consult a doctor to avoid side effects like constipation and nutrient interference.
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