You may need more calcium if you exercise.

[timewerx]

Muscles use calcium during exercise or any physical exertion and more if you're into physical fitness.

Muscles require and consume calcium for proper functioning. If you're low on calcium, the muscles can source calcium from your bones and weaken your bones. If you're quite physically active, you may need more calcium and vitamin D from diet or supplements (better with diet if possible) and exposure to sunlight (vitamin D).

This isn't an excuse not to cut back on exercise! If you're low on physical activity, your bones won't be able to absorb calcium as well from diet and supplements. Vitamin D isn't the only thing helping the bones absorb calcium but also exercise (strength/resistance workouts in particular like lifting weights, calisthenics, etc) If you're taking calcium supplements and not exercising, you may end up with more calcium in the blood and it can contribute to hardening of blood vessels and lead to cardiovascular disease and with lack of exercise, things can get even worse.

I did not post any links so you do your own research!

 

[Grafted In]

Nutrition is SO complex. As a vegetarian, I'm urged to eat more whole grains to achieve a proper level of Iron.
Yet whole grains partially block absorption of iron.
Go figure.
Anemia sneaked up on me over a period of many years. When I had my heart checked out, my doctor was certain that I had massive arterial blockage. More test were given, only to confirm the original diagnosis.
No blockage at all, to speak of.
A simple blood test would have revealed that my hemoglobin was down to just slightly above 7.
For a man it should have been in the neighborhood of 16 or so.
I wasn't getting the iron I needed, although I ate eggs and cheese is one of my favorite foods.
But even there, things get confusing. Cheese also partially blocks absorption of iron.
Again. Go figure.
I think, at least in the case of whole grains, the benefit is that most whole grain foods are fortified with iron.

 

[timewerx]

Nutrition is SO complex. As a vegetarian, I'm urged to eat more whole grains to achieve a proper level of Iron.
Yet whole grains partially block absorption of iron.
Go figure.
Anemia sneaked up on me over a period of many years. When I had my heart checked out, my doctor was certain that I had massive arterial blockage. More test were given, only to confirm the original diagnosis.
No blockage at all, to speak of.
A simple blood test would have revealed that my hemoglobin was down to just slightly above 7.
For a man it should have been in the neighborhood of 16 or so.
I wasn't getting the iron I needed, although I ate eggs and cheese is one of my favorite foods.
But even there, things get confusing. Cheese also partially blocks absorption of iron.
Again. Go figure.
I think, at least in the case of whole grains, the benefit is that most whole grain foods are fortified with iron.

I've only recently added cheese to my meals just this year. Fortunately, I did not notice any difference to perceived level of exertion during exercise if it's partially blocking absorption of iron.

 

[FireDragon76]

Calcium and magnesium are lost through sweating, but at a rate that's about twenty times lower than sodium. It's generally not a problem unless at person has marginal levels of calcium or magnesium already.

 

[timewerx]

Calcium and magnesium are lost through sweating, but at a rate that's about twenty times lower than sodium. It's generally not a problem unless at person has marginal levels of calcium or magnesium already.

I never take supplements but this year, I have significantly more calcium in my diet from sardines and cheese.

I think it made a large difference. I had "shin splints" from running last year. But this year, I'm enduring even bigger impacts with jumps in figure skating but no longer experiencing shin splints. It signifies an improvement in my bone's strength.

 

[trophy33]

Well, you need basically more of everything, if you exercise or work heavily, are in stress etc.

 

[trophy33]

Nutrition is SO complex. As a vegetarian, I'm urged to eat more whole grains to achieve a proper level of Iron.
Yet whole grains partially block absorption of iron.
Go figure.
Anemia sneaked up on me over a period of many years. When I had my heart checked out, my doctor was certain that I had massive arterial blockage. More test were given, only to confirm the original diagnosis.
No blockage at all, to speak of.
A simple blood test would have revealed that my hemoglobin was down to just slightly above 7.
For a man it should have been in the neighborhood of 16 or so.
I wasn't getting the iron I needed, although I ate eggs and cheese is one of my favorite foods.
But even there, things get confusing. Cheese also partially blocks absorption of iron.
Again. Go figure.
I think, at least in the case of whole grains, the benefit is that most whole grain foods are fortified with iron.

We need heme iron - its mostly in red meat, but also a bit less in poultry and some seafood.

Nutrition is complex only if you exclude the most important groups of food from your diet. I can imagine that feeding a lion a diet without meat would really be complex, to keep him healthy.

 

[timewerx]

Well, you need basically more of everything, if you exercise or work heavily, are in stress etc.

It was weird. Nobody told me I probably needed more calcium but I started developing shin splints from running. Insufficient calcium in my diet did not cross my mind at the time. I simply thought I started running too hard and too soon.

Then I started going through different meals and sardines end up being my favorite. After a while, I experimented adding cheese to all my meals to improve taste and eventually, cheese became a mainstay of all my meals. I've been on sardines / tuna and cheese as part my meals months before I found out about the calcium and exercise. I'm already having milk shake on my meals before and kept having it. So now, I have quite a bit of dairy in my meals for calcium and then with sardines and tuna.

I'm now, able to do even higher impact exercise than running with figure skating without any more problems. In fact, figure skating is one of the highest impact sports and my shin splints have healed through the training.

 

[trophy33]

It was weird. Nobody told me I probably needed more calcium but I started developing shin splints from running. Insufficient calcium in my diet did not cross my mind at the time. I simply thought I started running too hard and too soon.

Then I started going through different meals and sardines end up being my favorite. After a while, I experimented adding cheese to all my meals to improve taste and eventually, cheese became a mainstay of all my meals. I've been on sardines / tuna and cheese as part my meals months before I found out about the calcium and exercise. I'm already having milk shake on my meals before and kept having it. So now, I have quite a bit of dairy in my meals for calcium and then with sardines and tuna.

I'm now, able to do even higher impact exercise than running with figure skating without any more problems. In fact, figure skating is one of the highest impact sports and my shin splints have healed through the training.

What kind of cheese? Different kinds of cheese have different amount of calcium.

 

[timewerx]

What kind of cheese? Different kinds of cheese have different amount of calcium.

The cheese product has 150 mg of calcium per 30g serving. I get the cheapest one from the shelf. It's mainly for improving the taste of my meals.

The full fat milk I'm taking is 264 mg per 33g of the milk powder. Sardines at 238 mg per 85g serving and white bread at 260 mg per 100g serving.

The only low calcium parts of my meal are from rice and corn.