By Andrew Aloia BBC Sport Last updated on 11 October 2021 11 October 2021 . From the section Football Watson was a trailblazer who helped transform how football was played There are two murals of black footballers facing one another across an alleyway in Glasgow. One helped shape football as we know it, the other is Pele. Andrew Watson captained Scotland to a 6-1 win over England on his debut in 1881. He was a pioneer, the world's first black international, but for more than a century the significance of his achievements went unrecognised. Research conducted over the past three decades has left us with some biographical details: a man descended of slaves and of those who enslaved them, born in Guyana, raised to become an English gentleman and famed as one of Scottish football's first icons. And yet today, 100 years on from his death aged 64, Watson remains something of an enigma, the picture built around him a fractured one. His grainy, faded, sepia image evokes many differen...
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Surprising Side Effects of Taking Calcium Supplements After 50
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What you can expect to experience if you're one of the many over-50 crowd who is taking a calcium supplement.
If you have joined the 50+ club, you may have started noticing some changes in your body. From feeling a bit more tired to literally noticing your body shrinking, there are some natural progressions that can happen as we get older.
Because of this, older folks may have to pivot their diet and supplement plans to meet their changing needs. One perfect example is how calcium needs change as our bodies become more mature.
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For women, calcium requirements increase from 1,000 milligrams (mg) per day to 1,200 mg per day once they reach 51 years old. And for men, their needs increase to 1,200 mg per day once they reach the age of 71.
When people are coming up short on their calcium intake, supplementing this mineral is oftentimes a viable plan B.
If you are over the age of 50 and you are one of the many people who are taking calcium supplements, here are some side effects you may experience. And for more on how to stay healthy as you age, don't miss the Surprising Effects of Taking Vitamin D Supplements After 50.
1
You may not absorb all of the calcium that you take in.
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If you are taking large doses of calcium at one time, you may not be absorbing all of it.
For optimal absorption, the dose of calcium should not exceed 500 mg per dose, as the body doesn't absorb more than this amount of calcium very efficiently at a time.
If more than 500 mg/day of supplementation is needed, the dose should be divided.
Calcium can inhibit your body's ability to absorb iron when both minerals are taken at the same time. If you are taking supplemental iron, be sure not to take this supplement with a calcium supplement. Your best bet is to take them at different times of the day.
3
You may have stronger bones.
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As we age, our risk of osteoporosis increases. In fact, once many of us reach the age of 30, we start slowly losing bone mass, making it more likely for us to suffer from weak bones.
Calcium is stored in our bones and helps them stay strong. If you are not taking in enough calcium, you can have weaker bones.
But know that the connection between calcium supplements and bone health in older adults isn't black and white, as results from a different study published in the Journal of the American Medical Association suggests that older adults who take calcium supplements may not have as much bone protection from this mineral supplementation as we once believed.
4
You may experience constipation.
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Certain calcium supplements can lead you to feel some unsavory GI side effects—specifically constipation. Especially if you are taking calcium in the carbonate form, having bathroom troubles may be in the cards.
Chronic constipation can already be a concern for older adults, so compounding this natural challenge with binding supplements can cause even more issues.
Leaning on calcium citrate may be a better choice if constipation has struck.
While eating a diet rich in calcium appears to be protective against heart attack, taking calcium supplements is actually linked to an increase of the risk, according to a 10-year study published in the Journal of the American Heart Association.
If you are already at risk of having a heart attack, you should talk to your health care provider before you start loading your body up with calcium supplements.
By Andrew Aloia BBC Sport Last updated on 11 October 2021 11 October 2021 . From the section Football Watson was a trailblazer who helped transform how football was played There are two murals of black footballers facing one another across an alleyway in Glasgow. One helped shape football as we know it, the other is Pele. Andrew Watson captained Scotland to a 6-1 win over England on his debut in 1881. He was a pioneer, the world's first black international, but for more than a century the significance of his achievements went unrecognised. Research conducted over the past three decades has left us with some biographical details: a man descended of slaves and of those who enslaved them, born in Guyana, raised to become an English gentleman and famed as one of Scottish football's first icons. And yet today, 100 years on from his death aged 64, Watson remains something of an enigma, the picture built around him a fractured one. His grainy, faded, sepia image evokes many differen...
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