All living things, including humans, require the vitamin calcium. The body has the most of this mineral, which is essential for strong bones.
Humans require calcium to develop and maintain healthy bones, and bones and teeth contain 99%Trusted Source of the body's calcium. In order to keep the brain and other sections of the body communicating properly, it is also essential. It affects the way that muscles move and how well the heart works.
Many foods naturally contain calcium, and certain food products also have it added by food makers. There are other supplements available.
People require vitamin D in addition to calcium, as this vitamin aids in calcium absorption. Fish oil, dairy products with added vitamin D, and sun exposure are sources of vitamin D.
Why does the body require calcium? What foods are high in calcium? What happens if the body doesn't have enough calcium? What are the benefits and drawbacks of calcium supplements? All of these topics are covered in this article.
why calcium is essential
The body uses calcium for a variety of functions. They consist of the following:
Bone condition
The human body has 99% of its calcium in the bones and teeth. The growth, development, and preservation of bone all depend on calcium.
Calcium helps young children's bones form as they grow. Calcium keeps the bones healthy and slows down bone density loss, which is a normal component of aging, even after a person stops growing.
Women who have previously gone through menopause are more likely to lose bone density than men or younger persons. They are more likely to develop osteoporosis, thus a doctor might advise calcium supplements for them.
Discover more about osteoporosis here.
muscle tightening
Calcium aids in controlling muscular contraction. The human body produces calcium when a neuron stimulates a muscle. The calcium facilitates the task of muscle contraction by the proteins.
The muscle will relax once the body removes the calcium from it.
circulatory system
A crucial component of blood coagulation is calcium. Clotting involves a number of phases and is a complicated operation. These include calcium and a variety of other substances.
The heart muscle's ability to contract is one of the functions of calcium in muscles. The smooth muscle that encircles blood vessels is relaxed by calcium. Numerous research have suggested a potential association between high calcium intake and decreased blood pressure.
Additionally crucial for bone health, vitamin D aids with calcium absorption. Learn more about vitamin D and its importance.
other parts
Many enzymes require calcium as a co-factor. Some important enzymes cannot function well without calcium.
Additionally, studies have shown that getting adequate calcium can lead to:
a decreased risk of high blood pressure-related problems during pregnancy
lowered blood pressure in adolescents
lower blood pressure in individuals whose pregnant mothers got enough calcium
better cholesterol numbers
a decreased chance of colorectal adenomas, a form of benign tumor
Learn more about the consequences of low calcium levels here
foods high in calcium
Calcium can be found in a variety of foods and beverages.
These are reliable sources:
dependable source
Green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale yogurt milk fortified dairy substitutes, such as soy milk sardines and salmon cheese tofu
numerous breakfast cereals with added nutrients
enhanced fruit juices
legumes and grains, including chia, sesame, and almond seeds.
corn tortillas and cornmeal
Calcium is included in some dark green vegetables, including spinach. But they also have a lot of oxalic acid in them. Studies show that oxalic acid decreases the body's capacity to absorb calcium.
For advice on how to consume enough calcium while following a plant-based diet, click here.
What amount do I require?
The Office of Dietary SupplementsTrusted Source (ODS) states that people require the following calcium intakes:
0 to 6 months: 200 milligrams (mg)
260 mg for 7 to 12 months
Ages 1-3: 700 mg
4 to 8 years: 1 mg
ages 9 to 18: 1,300 mg
19 to 50 years: 1 mg
1,000 mg for men and 1,200 mg for women aged 51 to 70.
Over 71 years old: 1,200 mg
Women who are pregnant or nursing need 1,000–1,300 mg, depending on their age.
A doctor might advise consuming more calcium for those who:
having begun menopause, stopped menstruation as a result of anorexia nervosa or strenuous exercise, have lactose intolerance or a cow's milk allergy
adopt a vegan lifestyle
Low calcium levels
Low calcium levels, commonly referred to as hypocalcemia, may be caused by the following medical problems or lifestyle choices:
the eating disorders bulimia, anorexia, and a few more.
exposure to mercury
consuming too much magnesium
the continuous usage of laxatives
prolonged use of certain medications, such as corticosteroids or chemotherapy
Chelation therapy is used for exposure to metals.
absence of the hormone parathyroid
People who consume large amounts of sodium or protein may excrete calcium.
some cancers
excessive levels of coffee, soda, or alcohol consumption
Several disorders, including Crohn's disease, inflammatory bowel disease, celiac disease, and a few other digestive diseases
some surgical procedures, such as stomach removal
renal failure
vitamin D deficiency, phosphate deficiency, and pancreatitis
Calcium is excreted by the body via perspiration, urine, and feces. Foods and activities that promote these processes may lower the body's calcium levels.
supplements with calcium
For patients with a calcium deficit, a doctor may suggest calcium supplements.
Calcium supplement users ought to
Initially, ask their doctor if they require supplements.
observe the recommended dosage and consume the supplement with food for optimal absorption and to reduce any potential side effects.
take the supplements intermittently, typically twice or three times each day.
Approximately 43% of American adults, including 70% of older women, take calcium supplements, according to the ODS. The average daily calcium intake can be increased by taking supplements by roughly 300 mg.
Vitamin D is also present in many calcium supplements. Vitamin D promotes the body's production of proteins and aids calcium absorption. Magnesium is a mineral that helps build strong bones and is sometimes found in calcium supplements.
Supplement types
Different kinds of supplements exist. The finest option may be suggested by a doctor. This will depend on the person's needs, preferences, and any medical conditions or drugs they may be taking.
While calcium in its elemental form is a pure mineral, calcium also appears naturally as various compounds.
Different ratios of calcium compounds and elemental calcium may be present in supplements. For instance:
Calcium carbonate: This mineral's elemental calcium content is 40%. This kind is frequently accessible, reasonably priced, and practical. It should be taken with food as stomach acid aids in absorption.
Calcium lactate: This has 13% calcium atoms in it.
Calcium gluconate: This substance has 9% calcium elements.
Calcium citrate: This has 21% calcium atoms in it. It can be consumed either with or without meals. People with inflammatory bowel illness, achlorhydria, and some absorption abnormalities can benefit from it.
Supplemental risks
According to research, there is conflicting information regarding the advantages and disadvantages of supplement use.
most specialists
Even though it is occasionally impossible to receive enough nutrients this way, Trusted Source believe that it is preferable to obtain them from natural food sources.
However, other research have found that taking extra calcium may be harmful.
negative effects
When taking calcium supplements, some people have gastrointestinal symptoms like gas, bloating, or a combination of all three.
Typically, calcium citrate has fewer and milder adverse effects than calcium carbonate. To lessen the likelihood or severity of the adverse effects, take the supplements with food or space them out throughout the day.
Complications
Very high calcium levels can result in:
kidney issues
soft tissue and blood vessel calcification
kidney stones diarrhea
Separately take calcium supplements and some antibiotics.
When taking calcium channel blockers, a popular class of blood pressure-lowering drug, you should avoid consuming supplements.
Takeaway
For the development and maintenance of strong bones and teeth, calcium is crucial. It may play a variety of roles, including controlling blood pressure.
It is recommended to get enough calcium through food sources such tofu, green leafy vegetables, and dairy products. However, a physician might advise supplements for some patients.
Experts don't advise calcium supplements for everyone due to individual variances in requirements. Anyone thinking about taking supplements should consult their doctor for advice.
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