Including calcium in your diet is a great way to support the health of your bones and teeth, but what impact do calcium supplements have on your dental health? Can taking extra calcium for your teeth make your teeth stronger and help prevent cavities?
Calcium is an important mineral for overall health and wellness, aiding in the regulations of your overall health while helping to keep your bones, teeth, and jaw strong. Calcium deficiency can be the root cause for a host of issues including irregular heartbeat, nerve and muscle problems, hormonal imbalance, and difficulty absorbing vitamin B12. Calcium deficiency can also be seen in your teeth, leading to weak roots, brittle teeth, tooth decay, and irritated gums.
You can include calcium in your diet through the food and drinks you consume daily, but you may not be getting enough calcium from your diet alone. How much calcium do you need to be healthy? Follow these guidelines for calcium intake:
Women 19-50 Years – 1000mg per day
Women 51+ – 1300mg per day
Men 19-70 Years – 1000mg per day
Men 71+ – 1300mg per day
1-3 years – 500mg per day
4-8 Years – 700mg per day
9-11 Years – 1000mg per day
12-18 Years – 1300mg per day
Calcium by itself is only partially effective because it is not always easily absorbed. Your body can’t use the calcium it can’t absorb, so no matter how much calcium you take, it won’t help you and will be excreted as waste. Supplementing vitamin D3 and K2 can help you absorb and process the calcium to maximum benefit.
The combination of Vitamin D3 and Vitamin K2 can boost the absorption and distribution of calcium. While Vitamin D3 helps you to absorb calcium, Vitamin K2 helps your body to distribute the mineral where it needs to go. K2 also stimulates osteocalcin, proteins that are necessary for a dentin matrix that promotes growth and repair. It is recommended that you take at least 90 mcg daily.
Vitamin D3 is not really a vitamin but actually a hormone that supports the body’s organs and tissues. This fat-soluble hormone is necessary to help you absorb calcium and balance the minerals in your body, processes that are vital in the formation and repair of bones and teeth. Vitamin D3 can also help your teeth maintain their structure for the length of your life. The general recommended allowance for Vitamin D3 is 1000 IU daily.
Your body needs magnesium to help aid in the structural development of teeth and to successfully absorb calcium. An abundance of calcium and Vitamin D can cause the body’s magnesium levels to drop, and many people don’t have enough magnesium in their body, making it necessary to supplement your diet with the mineral. Be sure to take up to 400 mg of magnesium daily.
There is no shortcut to a healthy mouth – regular brushing and flossing and routine dental checkups are the most effective way to keep your teeth healthy – but there is evidence that supplemental vitamins and minerals can complement your regular dental health practices and help you to keep your teeth throughout your life. Start by keeping a food diary to track how much calcium and other nutrients you get from your diet, and then discuss with your dentist or nutritionist where you may need to improve your intake with supplements.