calcium citrate supplement

1. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU ?FLAT EXTRA 5% OFF ON PREPAID ORDERS. CODE: SUPERWOMAN 8 TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH JULY 5, 2023 Share Calcium is a necessary mineral that is important for many body processes, such as blood clotting, muscle contraction, bone health, and nerve transmission. A balanced diet is essential for maintaining optimal calcium levels. FOOD SOURCES OF HER FULL CALCIUM  Dairy Products: Milk, cheese, and yoghurt are all good sources of calcium in dairy products. Leafy green veggies: Kale, broccoli, collard greens, and spinach are examples of vegetables that are high in calcium. But bear in mind that because these sources contain https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 1/22

2. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU oxalates, which can prevent calcium absorption, the bioavailability of calcium from them might be decreased. Plant-based milk that has been fortified with calcium includes soy milk, almond milk, and oat milk among many others. Check the label carefully to see the amount of calcium provided. Fish with edible bones: Sardines and salmon canned with their soft, edible bones are good sources of calcium. Tofu: Some varieties of tofu, particularly those produced with calcium sulphate, can be a respectable source of calcium. The label's calcium content should be checked. Legumes: Some legumes, such as chickpeas and lentils, have a moderate calcium content. Nuts and seeds: Although in smaller amounts compared to other sources, almonds, sesame seeds, and chia seeds all contain calcium. CALCIUM DEFICIENCY IN WOMEN  Hypocalcemia, another name for calcium deficiency, is when the body doesn't have enough calcium. The signs and symptoms for calcium shortage are as follows: SYMPTOMS OF CALCIUM IN WOMEN Bone fragility or weakness (osteoporosis) Dental decay Spasms and cramps in the muscles Tingling or numbness in the face, feet, or fingers Weakness and fatigue Lack of appetite Abnormal heartbeat Mood swings and depression PREVENTION Eat foods high in calcium, such as dairy goods, leafy green vegetables, fortified plant- based milk, fish with edible bones, tofu, legumes, nuts, and seeds. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 2/22

3. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Consider calcium supplements: If you have trouble getting all the calcium you need from food alone, talk to a doctor to see if you should take supplements. Make sure you're getting enough vitamin D because it helps the body absorb calcium. Vitamin D can be obtained from sunlight, fortified foods, and supplements. Maintain a balanced diet that includes additional necessary minerals including magnesium, vitamin K, and phosphorus, which assist the metabolism of calcium. Limiting the following can help calcium absorption: Limit your intake of sodium, alcohol, and caffeine because they can all affect how well your body absorbs calcium. Regular exercise should include weight-bearing activities like resistance training or walking since they promote calcium absorption and bone health. WHAT IS CALCIUM CITRATE MALATE (CCM) A calcium supplement called calcium citrate malate (CCM) mixes calcium with citric and malic acids. Due to its high bioavailability and simplicity of absorption, it is a kind of calcium that is frequently used in dietary supplements and meals that have been fortified. In relation to calcium citrate malate, keep in mind the following: When compared to other calcium supplements, calcium citrate malate has exceptional bioavailability, which indicates that a greater percentage of the calcium consumed may be absorbed by the body. Even when you are completely empty, it is exceptionally effectively absorbed. Calcium content: 20% or more of the elemental calcium in CCM is normal. This implies that you would receive about 200 mg of elemental calcium for every 1,000 mg of CCM. Bone health: Calcium is a mineral that is necessary for the upkeep of healthy bones and teeth. For people of all ages, getting enough calcium is essential to maintain bone density and stave off diseases like osteoporosis. Additional advantages: Calcium is essential for healthy neuron function, blood clotting, muscle contraction, and a regular heartbeat. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 3/22

4. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU When taken in accordance with suggested dosages, calcium citrate malate is usually regarded as safe for the majority of people. However, consuming too much calcium can have negative effects like constipation, bloating, and abdominal pain. It is always advisable to adhere to the dosing instructions. Dietary sources: The main way to get calcium citrate malate is as a dietary supplement. However, there are other food sources where you can receive calcium, including dairy products (milk, cheese, yogurt), leafy green vegetables (broccoli, kale, spinach), fortified plant-based milk substitutes, and calcium-enriched meals. MAGNESIUM Magnesium is a necessary mineral that has a variety of vital functions in the body. The following are some essential functions: Magnesium metabolism: Magnesium is essential for regulating calcium levels in the body. It aids in the conversion of vitamin D into its active form, which aids in calcium absorption in the intestines. Magnesium and calcium work synergistically to support healthy bone growth and maintenance. It aids in the conversion of vitamin D into its active form, which is required for calcium utilisation in bone growth. Magnesium is required for normal muscle and nerve function since it is involved in muscular contraction and relaxation. It also aids in nerve transmission and the regulation of electrical impulses. Blood pressure control. Magnesium aids in the maintenance of a regular heartbeat by promoting appropriate cardiac muscle activity and the conduction of electrical signals. Magnesium participates in energy metabolism, contributing in the generation and use of adenosine triphosphate (ATP), the body's basic energy molecule. FOOD SOURCES Green leafy: Magnesium is abundant in leafy green foods such as spinach, kale, Swiss chard and collard greens. Nuts and seeds: Magnesium is abundant in nuts and seeds such as almonds, cashews, pumpkin seeds, and sunflower seeds. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 4/22

5. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Whole grains: Magnesium is found in whole grains such as whole wheat, brown rice, quinoa, oats, and bran cereals. Legumes: Magnesium is found in legumes such as black beans, kidney beans, chickpeas, and lentils. Fish: Some fish, such as salmon and mackerel are high in magnesium. Avocado: This fruit not only contains healthful fats but also magnesium. Dark chocolate: A pleasant source of magnesium is high-quality dark chocolate with a high cocoa content. DEFICIENCY Magnesium deficiency, commonly known as hypomagnesemia, can cause a variety of symptoms and health complications. Here are some common magnesium shortage symptoms: SYMPTOMS: Magnesium insufficiency symptoms include: Magnesium shortage can cause recurrent cramping and spasms because it plays a function in muscular relaxation. Fatigue and weakness: Low magnesium levels can contribute to fatigue and weakness. Magnesium insufficiency may produce palpitations or abnormal heart beats since it is vital in keeping a regular heartbeat. Numbness and tingling: Some people who are deficient in magnesium may have numbness, tingling, or strange sensations in their extremities. Mood swings, impatience, and increased stress can all be caused by magnesium insufficiency because magnesium is involved in neurotransmitter activity. PREVENTION: Magnesium deficiency prevention: Consume magnesium-rich foods: Include magnesium-rich foods such leafy green vegetables, nuts and seeds, whole grains, legumes, and seafood in your diet. Including a variety of these foods in your diet can help you get enough magnesium. Be careful of food processing: Food processing and refining might reduce magnesium levels. When possible, choose entire, unprocessed meals. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 5/22

6. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Limit your intake of alcohol and caffeine: Excessive alcohol and caffeine consumption might increase magnesium excretion, so limit your intake. Consider supplementation if necessary: Magnesium supplements can be utilised when food intake is insufficient or specific health conditions necessitate it. However, before beginning any supplements, contact a healthcare expert to identify the right dosage and handle any potential drug interactions. Manage underlying health issues: Some medical problems, such as gastrointestinal issues or kidney illness, can either prevent or increase magnesium absorption. It is critical to handle these situations properly in order to avoid magnesium shortage. ZINC Zinc is an essential mineral that serves a variety of functions in the human body. It participates in a wide range of biological activities, including growth and development, immunological function, protein synthesis, wound healing, and DNA synthesis. Zinc also helps with regular sensory functions like taste and smell. In terms of its interaction with calcium, both minerals are essential for overall health. Calcium is best known for its role in the production and maintenance of strong bones and teeth, whereas zinc contributes to bone structural integrity and bone formation. Zinc also aids calcium absorption and utilisation. FOOD SOURCES Zinc can be found in a wide range of plant and animal diets. Here are some common zinc- containing foods: Meat and poultry: Zinc is abundant in red meat and poultry (including chicken and turkey). Shellfish: Certain varieties of shellfish are high in zinc. Oysters, crab, lobster, and prawns are other examples. Oysters, in particular, have high zinc contents when compared to other diets. Legumes: Zinc is abundant in legumes such as chickpeas, lentils, kidney beans, and black beans. Vegetarians and vegans will benefit the most from these plant-based protein sources. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 6/22

7. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Nuts and seeds: Zinc is found in a variety of nuts and seeds, with pumpkin seeds (commonly known as pepitas) being one of the greatest sources. Cashews, almonds, and sesame seeds are also zinc-rich nuts and seeds. Whole grains: Zinc is found in whole grains such as wheat, rice, quinoa, and oats. However, the presence of phytates in whole grains may hinder zinc absorption, so it's critical to supplement your diet with zinc-rich foods. Dairy Products: Zinc is found in dairy products such as milk, cheese, and yoghurt. Greek yoghurt is an especially good source. Eggs: Eggs, particularly the yolk, are a good source of zinc. The whole egg contains a variety of minerals, including zinc. DEFICIENCY: Zinc deficiency occurs when there is insufficient zinc intake or absorption, or when zinc excretion from the body is elevated. Zinc is essential for several physiological functions, such as immunological function, growth and development, wound healing, and DNA synthesis. When the body lacks zinc, it can cause a variety of symptoms and health issues. Here are some of the most prevalent signs of zinc deficiency: SYMPTOMS: Impaired immune function: Zinc is required for the immune system to operate properly. Zinc deficiency can result in a decreased immune response, leaving people more prone to infections, colds and flu, and delayed wound healing. Zinc deficiency: Zinc is essential for growth and development, especially during childhood and adolescence. In children, zinc deficiency can cause stunted growth, delayed sexual maturation, and impaired cognitive development. Skin and hair problems: Zinc deficiency can cause dermatitis, dry and rough skin, and poor wound healing. It may also cause hair loss or thinning. Loss of appetite and weight loss: Zinc deficiency is usually accompanied with a decreased sense of taste and smell, which can lead to weight loss. Changes in cognition and behaviour: Zinc is involved in brain function and cognitive functions. Severe zinc deficiency can result in cognitive impairment, memory issues, https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 7/22

8. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU difficulties concentrating, and mood disturbances. Zinc is required for reproductive health and normal sexual development, as well as for delayed sexual development. Zinc deficiency can result in delayed sexual maturity, fertility issues, and reduced reproductive function. PREVENTION: Zinc insufficiency is prevented and treated by providing adequate zinc intake through dietary sources or supplementation. Here are some preventative measures: Eat a varied diet that includes zinc-rich foods such as meat, fish, legumes, nuts, seeds, whole grains, and dairy products. Consider zinc supplementation: If your dietary consumption is insufficient or you have a medical condition that prevents zinc absorption, your doctor may recommend zinc supplements. Optimise absorption: Combining zinc-rich plant foods with vitamin C sources can improve zinc absorption. Phytates, which can limit zinc absorption, should be avoided in excess by soaking, fermenting, or boiling meals high in phytates. Seek medical help: If you suspect zinc deficiency or are suffering symptoms, see a doctor for a full diagnosis and, if necessary, supplementing advice. COPPER Copper is a trace mineral that plays several critical roles in the body. Copper and calcium do not have any activities or interactions in common. Calcium is an essential mineral that is required for bone health, muscular function, nerve transmission, and blood coagulation. While copper is not directly involved in calcium metabolism, it indirectly helps to bone health by promoting collagen production, which serves as a scaffold for bone development. COPPER'S FUNCTIONS Copper is a cofactor for several enzymes that are involved in critical physiological processes such as energy production, iron metabolism, connective tissue creation, and neurotransmitter synthesis. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 8/22

9. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Copper is required for the manufacture and maintenance of collagen, a protein that gives bones, cartilage, tendons, and blood vessels structure and strength. Iron metabolism: Copper aids in iron absorption and transport. It aids in the conversion of iron into a useful form for red blood cell formation and the inclusion of iron into haemoglobin. Copper is involved in the creation of antioxidant enzymes such as superoxide dismutase, which aids in the protection of cells from oxidative damage produced by free radicals. FOOD SOURCES: Organ meats: Liver is an excellent source of copper. Other organ meats with high copper content include kidneys and heart. Shellfish: Copper is abundant in oysters and other shellfish such as crab and lobster. Nuts and seeds: Copper is found in a variety of nuts and seeds, including cashews, almonds, sesame seeds, and sunflower seeds. Whole grains: Copper is found in whole grains such as wheat, barley, and oats. However, when compared to other dietary sources, the copper level may be lower. Legumes: Copper levels in legumes such as lentils, chickpeas, and soybeans are moderate. Dark chocolate: Copper can be found in cocoa powder and dark chocolate. For best copper concentration, choose dark chocolate with a high cocoa %. DEFICIENCY Copper shortage occurs when there is insufficient copper intake or absorption, or when the body excretes too much copper. Copper is an essential trace mineral, and a lack of it can cause a variety of symptoms and health problems. Here are some of the most prevalent signs of copper deficiency: Anaemia: Copper is needed for iron absorption and utilisation in the body. Copper deficiency can cause "hypochromic microcytic anaemia," which is characterised by low red blood cell counts and haemoglobin concentration. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 9/22

10. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Copper is required for the formation of collagen and elastin, two proteins that provide structure and strength to bones, cartilage, tendons, and blood vessels. Copper deficiency can cause bone abnormalities such as osteoporosis or osteopenia, and weak or brittle connective tissues. Neurological symptoms: Copper is involved in the nervous system's function. Copper deficiency can cause neurological symptoms such as neurological dysfunction, neuropathy (nerve damage), numbness or tingling in the extremities, and coordination and balance problems. Impaired immune function: Copper is required for the immune system to operate properly. Copper deficiency can decrease the immune system, increasing susceptibility to infections and slowing wound healing. Copper deficiency can cause pale complexion, hair discolouration, or premature greying of the hair. PREVENTION Copper-rich foods to include in your diet include organ meats (liver, kidneys), shellfish (oysters, crab), nuts and seeds (cashews, almonds, sesame seeds), legumes, and dark chocolate. Other mineral intake should be balanced: Some minerals, such as zinc and iron, might interfere with copper absorption. To ensure adequate copper utilisation, it is critical to maintain a balanced intake of these minerals. Avoid taking too much zinc: Too much zinc might interfere with copper absorption and lead to copper insufficiency. If you take zinc supplements, be sure you stay within the suggested dosage. Be wary of excessive supplement use: Unless specifically advised by a healthcare professional, it is generally preferable to receive nutrients through a varied and balanced diet rather than entirely from supplements. Medical supervision: If you suspect copper deficiency or are suffering symptoms, get medical consultation for a proper diagnosis and, if necessary, supplementing recommendations. Copper supplementation should only be done under the supervision of a doctor. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 10/22

11. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU BORON Boron is a trace mineral that plays numerous roles in the body. While it does not have a direct relationship with calcium, it does have certain interactions and possible benefits in calcium metabolism. BORON'S FUNCTIONS: Boron is thought to help preserve bone health by aiding in the metabolism of calcium, magnesium, and vitamin D. It may aid in bone density and strength. Boron may help control calcium metabolism by regulating calcium absorption, utilisation, and retention in the body. It is hypothesised to play a role in converting vitamin D to its active form, which improves calcium absorption. Boron has been proposed to play a function in hormonal control, particularly in regard to sex hormones such as oestrogen and testosterone. It may aid in the maintenance of good hormone balance. FOOD SOURCES: Boron Can Be Found in a Variety of Foods: Boron can be found in variable amounts in a variety of foods, although the content can be modified by factors such as soil conditions and farming practises. Boron can be found in the following foods: Fruits: Certain fruits, such as apples, pears, peaches, grapes, raisins, and prunes, are known to be relatively high in boron. Green leafy vegetables: Broccoli, kale, spinach, carrots, onions, and legumes like lentils and soybeans are examples of foods that have modest quantities of boron. Nuts and Seeds: Almonds, peanuts, walnuts, and sunflower seeds are examples of nuts and seeds. Whole grains: Whole grains, including brown rice, quinoa, oats, and wheat, contain varying amounts of boron. DEFICIENCY https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 11/22

12. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Boron deficiency is uncommon in humans, and the particular symptoms and health consequences of boron deficiency are unknown. However, some research suggests that boron has a role in a variety of physiological functions, so a significant deficit could have serious consequences. SYMPTOMS: Boron is thought to contribute to bone health, and a lack could potentially damage bone density and strength. Boron is known to be important in hormone regulation, specifically in the regulation of oestrogen and testosterone. A deficit may have an effect on hormone balance, but more research is needed. PREVENTION: Optimal dietary intake: Eating a diversified diet rich in fruits, vegetables, nuts, seeds, and whole grains can help ensure optimal boron consumption. While particular boron dietary recommendations have not been defined, a broad and nutrient-rich diet is generally advised for overall health. Boron supplements are available, however they are not usually suggested for general usage unless directed otherwise by a healthcare expert. Before contemplating boron supplements, contact a healthcare provider or qualified nutritionist. Maintaining a balanced diet that includes other key minerals such as calcium, magnesium, and vitamin D is critical for general bone health and metabolism. Boron's possible influence on calcium metabolism shows that intake of calcium, along with other essential nutrients, is crucial. VITAMIN K Vitamin K is a fat-soluble vitamin that helps with blood clotting and bone health. It is available in two forms: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Phylloquinone (Vitamin K1): Blood clotting: Vitamin K1 is important in the process of blood clotting. It is required for the production of many clotting factors in the liver. These clotting factors are involved in the coagulation cascade, which aids in the control of bleeding and the healing of wounds. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 12/22

13. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Liver health: Vitamin K1 is essential for maintaining liver health and optimal liver function. It promotes the production of enzymes involved in a variety of liver activities, including substance metabolism and detoxification. Antioxidant activity: Vitamin K1 has antioxidant qualities, which means it helps protect cells from free radical and oxidative stress damage. Antioxidants can lower the risk of chronic diseases and improve general health. Menaquinone (Vitamin K2): Calcium Metabolism: Vitamin K2 plays an important function in calcium metabolism and bone health. It activates proteins involved in calcium utilisation and transport in the body, such as osteocalcin and matrix Gla protein (MGP). Vitamin K2 helps bind calcium to the bone matrix by activating osteocalcin, which contributes to bone mineralization and strength. It also activates MGP, which aids in the prevention of calcium deposits in artery walls and promotes cardiovascular health. Dental health: The role of vitamin K2 in calcium utilisation extends to dental health. It promotes tooth mineralization and prevents dental issues by ensuring appropriate calcium deposition in teeth. Potential role in cancer prevention: Some research suggests that vitamin K2 may protect against certain types of cancer, particularly prostate cancer. FOOD SOURCES: Vitamin K food sources include: Dark leafy vegetables, such as kale, spinach, Swiss chard, collard greens and broccoli, are high in vitamin K1. They contain a significant amount of this vitamin. Cruciferous veggies: Cruciferous vegetables, such as Brussels sprouts, cabbage, cauliflower, and bok choy, contain vitamin K1. Oils: Some oils, particularly soybean and canola oil, contain vitamin K1.. Some animal-based foods, such as liver, egg yolks, and butter, contain trace levels of vitamin K2. DEFICIENCY https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 13/22

14. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Vitamin K insufficiency is uncommon, occurring largely in those with illnesses that limit fat absorption, long-term antibiotic usage, or certain liver disorders. Vitamin K insufficiency symptoms may include: Excessive bruising or bleeding: A lack of vitamin K can affect blood coagulation, resulting in greater bruising or prolonged bleeding from minor cuts or bruises. Bleeding gums or nosebleeds: Low vitamin K levels can cause bleeding gums while brushing or flossing, as well as frequent nosebleeds. PREVENTION: A well-balanced diet that contains vitamin K-rich foods can help prevent vitamin K insufficiency. A variety of leafy greens, cruciferous vegetables, and the other sources described above can help ensure an appropriate consumption. Newborns are at risk of vitamin K deficiency: because their gut microbes are not fully established. As a result, neonates are commonly given vitamin K injections early after birth to prevent bleeding issues. Medical supervision is recommended if you have certain health issues, take medications that may interfere with vitamin K absorption, or have concerns about your vitamin K status. VITAMIN C Vitamin C, commonly known as ascorbic acid, is a water-soluble vitamin that serves a variety of functions in the body. While vitamin C does not interact directly with calcium, it can aid in calcium absorption and utilisation in the body. Vitamin C promotes collagen synthesis, which is a necessary component of bones and teeth. Adequate vitamin C levels are required to preserve the structure and strength of bones and teeth, where calcium plays an important role. Furthermore, the antioxidant capabilities of vitamin C contribute to bone health by lowering oxidative stress, which can have a negative impact on bone density and integrity. Immune function: Vitamin C helps the immune system by increasing the synthesis of white blood cells and their ability to combat infections. It also helps natural killer cells operate, which are involved in pathogen defence. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 14/22

15. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Iron absorption: Vitamin C improves non-heme iron absorption, which is found in plant-based meals. It aids in the conversion of iron from its less absorbable form to a more easily absorbed one, hence boosting iron intake in the body. FOOD SOURCES: Citrus fruits: Citrus fruits such as oranges, lemons, grapefruits, and others are high in vitamin C. Berries: Berries such as strawberries, blueberries, raspberries, and others are high in vitamin C. Kiwi fruit: Kiwi fruit is high in vitamin C. Papaya: Papaya is a tropical fruit that contains a lot of vitamin C. Bell peppers: Red, green, and yellow bell peppers are rich in vitamin C. Green leafy: Spinach, kale, and other leafy greens contain vitamin C, albeit their levels may be lower than in citrus fruits. DEFICIENCY: Vitamin C deficiency, often known as scurvy, is a rare ailment in developed countries, although it can occur in those who do not get enough vitamin C. The following are the symptoms: SYMPTOMS Fatigue and weakness: A lack of vitamin C can cause general fatigue and weakness. Individuals suffering with scurvy may have joint pain, muscular aches, and general discomfort. Gum difficulties: Gum problems are a common symptom of scurvy. Swollen, bleeding gums, loose teeth, and sluggish wound healing in the mouth are examples of this. Changes in skin: Scurvy can create dry, rough, and scaly skin. Small red or purple spots on the skin may appear in certain people. PREVENTION: https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 15/22

16. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Adequate dietary intake: The best strategy to avoid vitamin C insufficiency is to consume foods high in vitamin C. Citrus fruits (oranges, lemons, and grapefruits), strawberries, kiwi fruit, papaya, bell peppers, and leafy greens should all be included in your diet. These foods contain a lot of vitamin C. Storage and cooking methods: Proper storage and cooking techniques can help to reduce vitamin C loss. Because vitamin C is heat sensitive and can be lost during cooking, choosing shorter cooking durations and less water exposure can help keep more of the vitamin. Considerations for calcium absorption: While vitamin C is not directly involved in calcium absorption, adequate vitamin C levels improve calcium utilisation and bone health indirectly. Preventing vitamin C deficiency benefits overall health, including the body's capacity to absorb and use calcium appropriately. VITAMIN B12 Vitamin B12, also known as cobalamin, is an important component that is required for many body activities. It is required for red blood cell creation, DNA synthesis, neurological function, and the maintenance of a healthy brain system. Furthermore, vitamin B12 acts in tandem with calcium to promote bone health. Vitamin B12 indirectly influences calcium absorption and utilisation in the body. Here's how it's done: Calcium Absorption: Vitamin B12 promotes calcium absorption by promoting the formation of intrinsic factor. Intrinsic factor is a protein generated in the stomach that aids in the absorption of vitamin B12. This, in turn, enhances calcium absorption indirectly. FOOD SOURCES: Meat: Beef, lamb, hog, and poultry (including chicken and turkey) are high in vitamin B12. Fish & Seafood: Vitamin B12 is abundant in salmon, trout, tuna, and shellfish (such as clams, mussels, and oysters). https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 16/22

17. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Dairy Products: Vitamin B12 can be found in milk, cheese, yoghurt, and other dairy products. For healthier options, choose low-fat or no-fat varieties. Eggs: Both the yolk and the egg white contain vitamin B12, although the yolk contains a higher concentration. Plant-based foods fortified with vitamin B12 include morning cereals, plant-based milk replacements (soy, almond, etc.), and nutritional yeast. Details can be found on the product labels. DEFICIENCY: When the body does not get enough vitamin B12 to meet its demands, it suffers from vitamin B12 deficiency. This can occur owing to a variety of circumstances, including insufficient dietary intake, decreased absorption, or certain medical disorders. Here are the symptom for vitamin B12 deficiency SYMPTOMS Weakness and fatigue Breathing difficulty Feeling dizzy or lightheaded Hand and foot numbness or tingling Oral ulcers or a smooth tongue Mood swings, such as despair or irritation Problems with memory and concentration Digestive problems, such as diarrhoea or constipation Inadequate balance and coordination PREVENTION: A well-balanced diet that contains vitamin B12-rich foods is essential. Include animal- based foods in your diet, such as meat, fish, poultry, eggs, and dairy products. Consider fortified plant-based meals or supplements if you eat a vegan or vegetarian diet. Supplements: If you're having trouble fulfilling your vitamin B12 needs through diet alone, consider taking a vitamin B12 supplement. This is especially crucial for people who strictly follow a vegan or vegetarian diet. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 17/22

18. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Fortified Foods: Look for vitamin B12-fortified morning cereals, plant-based milk alternatives, and nutritional yeast. These can be useful for people who do not consume animal products. Regular Check-ups: If you have a condition that may impair vitamin B12 absorption, such as pernicious anaemia, Crohn's disease, or celiac disease, it's critical to see your doctor on a regular basis. They can monitor your vitamin B12 levels and, if necessary, offer suitable actions. Injections or Nasal Sprays: Your healthcare professional may consider injections or nasal sprays to administer vitamin B12 directly into your bloodstream in severe cases of vitamin B12 insufficiency where absorption is hindered. Avoid excessive alcohol consumption since it can interfere with vitamin B12 absorption. Quitting smoking is also beneficial because smoking has been related to reduce vitamin B12 levels. MANGANESE Manganese is an essential mineral that serves numerous functions in the body. It is required for the normal operation of many enzymes and is involved in a variety of biochemical reactions. MANGANESE FUNCTIONS Manganese is involved in the creation and activation of enzymes required for the construction of healthy bones. It promotes the creation of collagen, a protein that gives bones structure and strength. Manganese acts as a cofactor for the enzyme superoxide dismutase (SOD), which aids in the protection of cells from free radical damage. Manganese contributes to general cell health and decreases oxidative stress by neutralising these damaging chemicals. Manganese is involved in the metabolism of carbohydrates, amino acids, and cholesterol. It aids in the conversion of these nutrients into useful types of energy for the body. FOOD SOURCES: https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 18/22

19. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Manganese Food Sources: Manganese can be found in a range of plant and animal-based diets. Manganese is found in a variety of foods, including: Nuts and seeds: Almonds, walnuts, pecans, and pumpkin seeds are all high in manganese. Whole grains: Manganese is found in whole grains such as whole wheat, oats, brown rice, and quinoa. Legumes: Manganese is found in legumes such as beans, lentils, chickpeas, and soybeans. Green leafy vegetables: Manganese is found in leafy green vegetables such as spinach, kale and Swiss chard. Tea: Certain forms of tea, such as black tea and green tea, can help you get enough manganese. DEFICIENCY: Manganese insufficiency is uncommon in healthy people because the body only requires trace amounts of this element. Certain causes, however, can contribute to manganese insufficiency. The following are the symptoms and preventative actions for manganese deficiency: SYMPTOMS: Manganese deficiency can damage bone health and cause skeletal anomalies such as developmental difficulties in children or bone demineralization in adults. Impaired Growth and Development: Low manganese levels during rapid growth phases, such as childhood and adolescence, have the potential to impair growth and development. Fertility issues and reproductive abnormalities may be exacerbated by manganese insufficiency. Changes in Carbohydrate and Lipid Metabolism: Manganese affects carbohydrate and lipid metabolism. Deficiency might result in impaired glucose tolerance as well as lipid problems. PREVENTION: https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 19/22

20. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Consuming a diversified and balanced diet rich in manganese-rich foods can help prevent deficiency. Manganese-rich foods include nuts, seeds, whole grains, legumes, leafy green vegetables, and some fruits such as pineapple. Supplements may be advised in circumstances where food intake is insufficient or individuals have special disorders that may impede manganese absorption. However, before beginning any supplements, it is critical to contact a healthcare practitioner. Consider the Underlying diseases: Certain medical diseases, such as malabsorption disorders or liver illness, can have an impact on manganese absorption. If you have these conditions, talk with your healthcare practitioner to successfully manage them. Excessive Manganese Intake: While manganese shortage is uncommon, excessive manganese intake can be harmful. Avoid taking excessive quantities of manganese through supplements or occupational exposure. VITAMIN D Vitamin D is a fat-soluble vitamin that plays an important role in overall health. It is unique among vitamins in that it may be synthesised by the body by sunshine exposure. Here is some vital vitamin D information: FUNCTIONS: Calcium Absorption: Vitamin D enhances calcium absorption from the intestines, which is necessary for the creation and maintenance of healthy bones and teeth. Vitamin D aids in the regulation of calcium and phosphorus levels in the body, enabling correct bone mineralization and preventing disorders such as rickets in children and osteomalacia in adults. Immune System Support: Vitamin D aids in immune function and may lessen the incidence of some infections. Cell development and Differentiation: Vitamin D regulates cell development and differentiation, which is essential for maintaining healthy tissues and organs. Mood Regulation: Adequate vitamin D levels have been linked to better mood and may help prevent illnesses such as seasonal affective disorder (SAD). https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 20/22

21. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Vitamin D2 (ergocalciferol) and D3 (cholecalciferol) are two forms of vitamin D that differ slightly in their origins, conversion, and availability. Here's a overview of vitamin D2 and D3: Ergocalciferol, or vitamin D2, Sources: The majority of vitamin D2 comes from plant sources. Plants produce it when exposed to ultraviolet (UV) radiation. Mushrooms (exposed to UV light), fortified plant-based milk alternatives, and fortified cereals are all good sources of vitamin D2. When vitamin D2 is eaten or absorbed by the body, it is converted in the liver to 25- hydroxyvitamin D2 (calcidiol) and then further converted in the kidneys to its active form, 1,25- dihydroxyvitamin D2 (calcitriol). Cholecalciferol (Vitamin D3): Sources: Vitamin D3 is the type of vitamin D that the skin produces when exposed to UVB rays from sunlight. It can also be found naturally in several animal-based foods. Fatty fish (such as salmon, mackerel, and sardines), cod liver oil, egg yolks, and fortified dairy products are all high in vitamin D3. Conversion: When vitamin D3 is synthesised in the skin or eaten, it is converted in the liver and kidneys into its active form, calcitriol. Function: Vitamin D3 performs the same activities as vitamin D2 in terms of calcium absorption, bone health, immunological function, and cell growth. When compared to vitamin D2, vitamin D3 is thought to be more effective at raising and maintaining appropriate vitamin D levels in the body. VEGAN VITAMIN D3 generated from lichen performs and benefits in the same way that animal vitamin D3 does. Here's a summary of vitamin D3's functions, as well as several plant- based dietary sources that can help boost vitamin D levels in a vegan diet: Vegab vitamin D3 Functions: Calcium Absorption: Vitamin D3 promotes calcium absorption from the intestines, assisting in the creation and maintenance of healthy bones and teeth. Vitamin D3 aids in the regulation of calcium and phosphorus levels in the body, which is necessary for correct bone mineralization and the prevention of disorders such as osteoporosis and osteomalacia. https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 21/22

22. 1/16/24, 6:02 PM TOP KEY NUTRINETS FOR WOMEN'S BONE HEALTH – THINK YOU Immune System Support: Vitamin D3 aids in immune function, assisting in the maintenance of a healthy immunological response and perhaps lowering the risk of infection. VITAMIN D3 FOOD SOURCES FROM PLANTS: Vegan Vitamin D3 Supplements Derived from Lichen: Lichen-derived vitamin D3 supplements are an effective plant-based source of vitamin D3. These vitamins are specifically designed for people who live a vegan or vegetarian lifestyle. WRITTEN BY THINYOU LAB Back to blog Quick links Privacy Policy Refund Policy Terms of Service Shipping Policy Cancellation Policy Disclaimer © 2024, THINK YOUPowered by Shopify https://thinkyou.co.in/blogs/healthy-facts/her-full-calcium-womens-daily-calcium-need 22/22