Beirut Residents: Are You Getting Too Much Calcium?

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You’ve probably heard you need more calcium to have strong bones and a healthy body. However, are you aware of the risks of taking too much calcium? You can overdose on this mineral, and there are side effects.

Here at Healthy Lifestyle, we recommend Beirut residents follow a strength training program and a supportive diet of calcium rich foods as the best solution for a strong and fit body.


Your body needs calcium, but it’s important to take the right amount of this important mineral:


1. Daily Calcium Requirements.

In order to understand why too much calcium is dangerous, be aware of how much calcium you need to take every day. The recommendations vary based on your age, gender, and health history:

In general, children need 1,000 to 1,300 mg a day. Adults need 1,000 mg a day. However, women over the age of 70 need 1,200 mg a day.


2. Constipation.

One of the most common side effects of taking too much calcium is constipation.

This usually occurs if you take too many supplements that have high levels of calcium. It’s rare for you to get constipation from calcium in foods, but it can happen if you overeat.


3. Kidney Stones.

You can have a higher risk of kidney stones from taking too much calcium.

Several studies have found that those who take excessive amounts of mineral supplements are more likely to have kidney stones.


4. Other Health Issues.

By overdosing on calcium, you may notice several health issues at the same time. Some of the most common issues are nausea, weakness and the loss of appetite. You may also experience excessive thirst. You may have vomiting and feel unwell for a long period.

  1. High levels of calcium can affect iron absorption in your body. This is particularly concerning for premenopausal women.
  2. It’s also possible to have a more serious reaction from overdosing on calcium that includes an irregular heartbeat. You may also have mental confusion and high blood pressure. One of the biggest risks is a coma.


How To Prevent Issues.

Most experts share that prevention is easier than solving the issues that arise from taking too much calcium.

  1. Be careful with the supplements you take and how many vitamins you take at the same time. If you combine multiple pills and minerals, then you can easily overdose on calcium.
  2. It’s important to discuss your calcium levels with a doctor. They can recommend diet changes and supplements that are safe.


Focus On Food Instead Of Pills.

It may be tempting to reach for a bottle of calcium supplements instead of working on your diet. However, you’re putting yourself at risk and may not be helping your body.

  1. Nutritionists recommend that you focus on the food you eat instead of trying to supplement with pills. Calcium is readily available in multiple foods.
  2. You can find it in dairy products, but there are other options if you’re lactose intolerant or vegan.
  3. Calcium is in kale and broccoli. Many dark leafy vegetables have high levels of this mineral.
  4. It’s also in salmon and sardines.
  5. You can get more calcium by eating fortified foods such as cereals, breakfast bars, granola, and others.
  6. Many nuts also have this mineral.


Calcium is considered an essential mineral and has multiple health benefits.

Although your body requires it, it’s important to ensure you’re not taking too much. In most cases, you’ll get better results by eating calcium-rich foods instead of taking supplements, but discuss your particular needs with your doctor or a qualified nutritionist.

If you’d like a recommendation to a great nutritionist, just give us a call at 76.150081 or click here to contact us via email.


Combine Strength Training with a Healthy Diet.

The science tells us that the best solution is always a combination of resistance (strength) training and a healthy, whole food diet. That’s the best way for Beirut residents to keep your bones strong and avoid calcium deficiency.


Want to Start Your Own Fitness Journey with Us?

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Click here to request your Free Consultation.


Together for a Healthy Lifestyle,
Coach Fares.

Author: Fares

Fares Saad is the Chief Fitness Officer of Healthy Lifestyle in Antelias. Fares is a certified personal trainer who holds multiple specialty certifications including Sports Medicine Specialist, Technical Aspect of Weight Training, Lifestyle Fitness Coaching and Certified Sports Nutritionist.
Recognized for his expertise, dedication and ethics as well as for his personal charisma, Fares continues to positively change lives with his specialized understanding of fitness and nutrition and how they apply to overall health and well-being.

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