Calcium

What is Calcium?

Calcium is an essential mineral that plays a vital role in our overall health. It is the most abundant mineral in the body, with about 99% of it stored in our bones and teeth. The remaining 1% is found in our blood and plays a critical role in various bodily functions.

Calcium is not only important for the development and maintenance of strong bones and teeth, but it also plays a crucial role in muscle function, nerve transmission, hormone secretion, and blood clotting. Additionally, calcium is necessary for normal heartbeat regulation and helps to maintain optimal blood pressure. It even contributes to the function of enzymes and ensures the proper communication between cells.

The best sources of calcium are dairy products, such as milk, yogurt, and cheese. However, it is worth noting that calcium can also be found in non-dairy sources such as fortified plant-based milk alternatives, tofu, leafy green vegetables (kale, broccoli, and bok choy), almonds, sesame seeds, and canned fish with soft, edible bones like salmon and sardines. It’s important to note that some foods, especially those high in oxalates and phytates like spinach and whole grains, may contain calcium but can also hinder its absorption.

Thus, it is advisable to combine these calcium-rich foods with sources of vitamin D and reduce the consumption of calcium inhibitors like caffeine and excess sodium, which can hinder calcium absorption.

What are the benefits of Calcium?

Calcium is an essential mineral that plays a crucial role in optimizing our overall health and well-being. It is not only important for strong and healthy bones, but it also has a wide range of benefits for our overall health.

Strong and Healthy Bones

One of the most well-known benefits of calcium is its role in promoting strong and healthy bones. Calcium is a key component of our bones and teeth, providing them with the strength and structure necessary to support our bodies. Consuming an adequate amount of calcium is essential throughout our lives, but it becomes even more crucial as we age. Adequate calcium intake can help prevent osteoporosis, a condition characterized by weak and brittle bones.

According to the National Osteoporosis Foundation, getting enough calcium in our diet can help reduce the risk of osteoporosis, fractures and maintain bone density. They recommend a daily intake of 1,000 milligrams (mg) for adults up to the age of 50 and 1,200 mg for adults over 50 years old.

Prevention of Hypertension

Did you know that calcium can also help lower blood pressure and prevent hypertension? High blood pressure is a common health condition that can increase the risk of heart disease and stroke. Several studies have shown that a higher intake of calcium is associated with lower blood pressure levels. Calcium acts as a vasodilator, promoting the relaxation of blood vessels, which helps reduce blood pressure. In addition, calcium is also involved in the regulation of hormones that control blood pressure.

Promotes Weight Loss

If you are aiming to achieve weight loss goals, calcium can be a beneficial ally. Several studies have shown that calcium can increase fat metabolism and may help with weight management. It is believed that calcium binds to fat in the gastrointestinal tract, preventing its absorption by the body. This can lead to a reduction in fat accumulation and may contribute to weight loss.

A study published in the British Journal of Nutrition found that individuals with the highest calcium intake had the lowest body weight, body mass index (BMI), and waist circumference. So, incorporating calcium-rich foods into your diet may be a good strategy for those looking to shed some pounds.

Prevention of PMS Symptoms

Ladies, here’s some good news for you! Calcium has been found to help alleviate the symptoms of premenstrual syndrome (PMS). Many women experience mood swings, bloating, and irritability in the days leading up to their menstrual period. However, studies have indicated that increasing calcium intake can relieve these symptoms.

A review of several studies by the Cochrane Library found that calcium supplementation significantly reduced symptoms of PMS, including mood swings, anxiety, and bloating. The researchers concluded that increasing calcium intake could be a useful strategy in managing PMS symptoms.

Other Potential Benefits

Besides these well-known benefits, calcium also has other potential health benefits that are still being explored. Some studies suggest that calcium may play a role in reducing the risk of colorectal cancer, protecting against kidney stones, and promoting a healthy pregnancy. However, more research is needed to fully understand these potential benefits.

What are the Side-effects of Calcium?

It is crucial to understand the potential side effects of calcium, as excessive intake can have adverse effects on our health. While calcium is an essential mineral for maintaining strong bones and teeth, it is essential to achieve a balance in our consumption. Here are some common side effects that can occur if we exceed the recommended daily intake of calcium:

1. Digestive Issues:

Consuming too much calcium can lead to digestive problems, such as gas, constipation, and bloating. These side effects typically occur when we rely solely on calcium supplements rather than obtaining our calcium from food sources. To prevent these issues, it is essential to consume a well-balanced diet that includes calcium-rich foods alongside supplements, if necessary.

2. Kidney Stones Formation:

Excessive calcium intake can increase the risk of kidney stone formation. When calcium levels are too high in the urine, it can combine with other substances to form stones. It is crucial to maintain a healthy fluid intake and consume calcium within the recommended range to minimize this risk. Additionally, it is important to associate calcium consumption with adequate Vitamin D levels and a balanced diet to promote optimal calcium absorption.

3. Interference with Medications:

Calcium supplements may interfere with certain medications. For instance, calcium can reduce the absorption of certain antibiotics, such as tetracycline and fluoroquinolones. It is crucial to inform your healthcare provider and pharmacist about any calcium supplements you are taking to prevent potential drug interactions.

4. Cardiovascular Risks:

There is some evidence suggesting that excessive calcium supplementation may increase the risk of cardiovascular events, such as heart attacks. These risks appear to be more significant among people who already have cardiovascular disease. However, the link between calcium supplements and cardiovascular risks is still being studied, and more research is needed to better understand the relationship.

5. Mineral Imbalances:

Consuming excessive amounts of calcium can disrupt the balance of other essential minerals in our bodies, such as Magnesium, zinc, and iron. This imbalance can interfere with the absorption and utilization of these minerals, leading to potential deficiencies. It is vital to obtain calcium from a variety of food sources and maintain a balanced diet to minimize the risk of mineral imbalances.

What are the various types of Calcium?

Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth, proper muscle function, nerve signaling, and blood clotting. While calcium is commonly associated with dairy products, there are a variety of other food sources and calcium supplements available. Let’s explore some of the different types of calcium and their characteristics:

1. Calcium Carbonate:

Calcium carbonate is one of the most commonly used forms of calcium in supplements. It is derived from calcium-rich rock sources such as limestone or marble. This type of calcium is easily absorbed by the body and often recommended for individuals with low stomach acid levels. Calcium carbonate supplements are readily available and typically taken with meals for better absorption.

2. Calcium Citrate:

Calcium citrate is another popular form of calcium supplement. It is derived from calcium carbonate and citric acid, making it easier to absorb for individuals with digestive issues or those who take medications that affect stomach acid secretion. Calcium citrate can be taken at any time, with or without food, as it does not require stomach acid for absorption.

3. Calcium Gluconate:

Calcium gluconate is a type of calcium supplement often used in medical settings to address acute calcium deficiencies. It is commonly administered through intravenous injections. Calcium gluconate contains a lower concentration of elemental calcium compared to other forms, making it less commonly used for daily supplementation.

4. Calcium Lactate:

Calcium lactate is derived from lactic acid, usually obtained from fermented dairy products. This type of calcium supplement is rapidly absorbed by the body. It is an effective choice for individuals with low stomach acid levels or those who experience digestive discomfort with other calcium sources. Calcium lactate is typically taken with meals for optimal absorption.

5. Coral Calcium:

Coral calcium is sourced from fossilized coral reefs and contains calcium carbonate along with trace elements and minerals. Proponents claim that coral calcium may provide additional health benefits due to the presence of these trace elements. However, scientific evidence supporting these claims is limited. It’s important to note that environmental concerns exist regarding the harvesting of coral reefs, making sustainable sourcing a crucial consideration.

6. Plant-Based Calcium:

For individuals following a vegetarian or vegan diet, plant-based sources of calcium should be considered. Excellent plant-based sources of calcium include leafy green vegetables like kale, spinach, and broccoli, as well as legumes, nuts, and seeds. These sources not only provide calcium but also offer additional nutrients and health benefits. While plant-based calcium is generally well-absorbed, it is important to consume a variety of these foods to ensure adequate intake of this vital mineral.

7. Fortified Calcium Foods:

Many food products are fortified with calcium to provide an additional dietary source. Common examples include fortified plant-based milk alternatives (such as almond, soy, or oat milk) and orange juice with added calcium. These fortified sources can be an excellent option for individuals who have dietary restrictions or lactose intolerance and struggle to meet their calcium needs from other sources.

How does Calcium work?

Calcium is a mineral that plays a crucial role in various physiological processes. Its primary function is to help build and maintain strong bones and teeth, but it is also involved in other important functions such as nerve transmission, muscle contraction, blood clotting, and enzyme activation.

When we consume foods that contain calcium or take calcium supplements, it enters our bloodstream and is then distributed to different parts of the body. Around 99% of the calcium in our body is stored in bones and teeth, while the remaining 1% circulates in the blood.

Calcium levels in the blood are tightly regulated to ensure its availability for vital functions. If the blood calcium levels drop, a hormone called parathyroid hormone (PTH) is released, stimulating the release of calcium from the bones into the bloodstream. On the other hand, if blood calcium levels are too high, the hormone calcitonin is released, which promotes calcium storage in bones and reduces calcium absorption from the intestines.

Calcium absorption primarily takes place in the small intestine, where it is transported into the bloodstream. However, the process of absorption is not as straightforward as consuming calcium-rich foods and immediately reaping the benefits. Factors such as vitamin D, stomach acid levels, and the presence of other nutrients can influence calcium absorption.

Vitamin D plays a crucial role in calcium absorption, as it helps to regulate the levels of calcium and phosphorus in the blood. It promotes calcium absorption from the intestines and enhances its utilization by the body. Without sufficient vitamin D levels, calcium absorption can be significantly impaired, even if an individual has an adequate calcium intake.

In addition, stomach acid levels also play a role in the absorption of calcium. Adequate stomach acid is required for calcium to be released from food and available for absorption. If there are issues with stomach acid production, such as in individuals with certain gastrointestinal conditions, calcium absorption may be compromised.

Lastly, the presence of other nutrients, such as magnesium and Vitamin k, can also impact calcium absorption. Both magnesium and vitamin K work synergistically with calcium to support bone health and play a role in calcium metabolism. Ensuring a well-balanced diet that includes these nutrients can help optimize calcium absorption and utilization.

Recommended dosage of Calcium

As a dietitian, I’m here to guide you on the recommended dosage of calcium based on different factors such as age, gender, needs, and health goals.

Calcium for Adults

For adults aged 19-50 years, the recommended daily intake of calcium is around 1000 milligrams (mg). This is applicable for both men and women who are not pregnant or lactating. It’s important to note that this recommendation may vary for individuals with specific medical conditions or those who are on certain medications. Therefore, it’s always best to consult with a healthcare professional or a registered dietitian for personalized advice.

Calcium for Adolescents

During adolescence, between the ages of 9 and 18, the recommended daily intake of calcium increases to 1300 mg. This is due to the rapid growth and development that occurs during this stage of life. Adolescents, especially girls, have increased calcium needs to support the growth of their bones and teeth.

Calcium for Pregnant and Lactating Women

Pregnant and lactating women require higher amounts of calcium to support both their own needs and the needs of their growing baby. During pregnancy, the recommended daily intake of calcium is 1000 mg for women aged 19-50, regardless of whether they’re pregnant or not. For lactating women, the recommendation increases to 1300 mg per day. It’s crucial for pregnant and lactating women to ensure they meet these requirements to support optimal bone health for themselves and their child.

Calcium for Older Adults

As we age, our bodies tend to absorb less calcium from the foods we consume. To counteract this, individuals aged 51 and older require higher amounts of calcium. The recommended daily intake for this age group is 1200 mg. Adequate calcium intake in older adults can help prevent osteoporosis, a condition characterized by weakening of the bones.

Calcium and Health Goals

In addition to age, gender, and life stage, individual health goals can also influence calcium requirements. For example, individuals who are at higher risk of osteoporosis, such as menopausal women or individuals with a family history of the condition, may benefit from higher calcium intakes. However, it’s important to remember that calcium is just one piece of the puzzle when it comes to bone health, and overall nutrition and lifestyle factors should also be considered.

Sources of Calcium

Now that you know the recommended dosage of calcium, it’s important to know where to find it. Good sources of calcium include dairy products, such as milk, yogurt, and cheese, as well as fortified plant-based alternatives like soy milk and tofu. Other sources include leafy green vegetables, almonds, sesame seeds, and certain fish like sardines or salmon.

Natural and Food Sources of Calcium

While many people turn to supplements, it’s important to remember that calcium can also be obtained through a variety of natural food sources.

Dairy products are perhaps the most well-known sources of calcium. Milk, cheese, and yogurt are all excellent sources of this mineral. For individuals who are lactose intolerant or follow a plant-based diet, there are still plenty of alternative options available.

Leafy green vegetables are an excellent choice for obtaining calcium. Foods like kale, spinach, and collards are not only rich in calcium, but they also provide other important vitamins and minerals. Additionally, cruciferous vegetables like broccoli and Brussels sprouts are great sources of calcium.

Soy products, such as tofu and tempeh, are also rich in calcium and serve as excellent alternatives for individuals who do not consume dairy. Other non-dairy sources of calcium include nuts and seeds, particularly almonds and sesame seeds.

Understanding your calcium needs is important to ensure that you are meeting your recommended daily intake. For adults aged 19-50, the recommended daily intake is 1000 milligrams per day. However, the needs vary based on age, gender, and specific health goals.

For adolescents aged 9-18 years, the recommended daily intake is slightly higher at 1300 milligrams per day as they are still in their peak bone development phase.

For women aged 51 and older, and men aged 71 and older, the recommended daily intake increases to 1200 milligrams per day.

It’s important to note that too much calcium can also have negative health effects, so it’s best to aim for the recommended daily intake without exceeding it. Your healthcare provider or a registered dietitian can help you determine the appropriate amount based on your specific needs.

In addition to considering your calcium intake, it’s also important to focus on overall bone health. Adequate vitamin D intake, regular weight-bearing exercise, and avoiding excessive alcohol and caffeine consumption are all important factors in maintaining strong bones.

Frequently Asked Question on Calcium

Q: What is calcium and why is it important?

A: Calcium is a mineral that is essential for maintaining strong bones and teeth. It is also important for proper muscle function, nerve function, and blood clotting. Calcium plays a crucial role in preventing osteoporosis, a condition characterized by weak and brittle bones. It is important to consume enough calcium throughout your life to support your overall health and prevent the risk of fractures.

Q: How much calcium do I need each day?

A: The recommended daily amount of calcium varies depending on age and gender. For most adults, including men and women up to the age of 50, the recommended daily intake is 1000 milligrams (mg) of calcium per day. However, women over the age of 50 and men over the age of 70 require 1200 mg of calcium daily. It is important to note that these recommendations might be different for individuals with specific health conditions, so it’s always best to check with a healthcare professional.

Q: Can I get enough calcium from my diet alone?

A: It is possible to meet your calcium needs through a well-balanced diet that includes calcium-rich foods. Excellent dietary sources of calcium include milk and dairy products such as yogurt and cheese, as well as leafy green vegetables like broccoli and kale. Additionally, fortified foods and beverages like orange juice, soy milk, and cereals can be good sources of calcium. However, some individuals, such as those with lactose intolerance or those following a vegan diet, may find it challenging to obtain enough calcium solely from food sources. In such cases, a calcium supplement may be recommended, but it’s important to consult with a healthcare professional or registered dietitian before starting any supplements.

Q: Can I take too much calcium?

A: Yes, it is possible to consume excessive amounts of calcium. While calcium is important for your health, excessive intake can lead to certain health problems. Consuming more than the recommended daily allowance may increase the risk of kidney stones, constipation, and interfere with the absorption of other essential minerals like iron and zinc. It’s always important to follow the recommended guidelines and avoid excessive calcium supplementation without professional guidance.

Q: Are calcium supplements necessary for everyone?

A: Calcium supplements are not necessary for everyone. As mentioned earlier, it is possible to meet your calcium needs through a well-balanced diet. However, specific populations may benefit from calcium supplementation, especially those who cannot consume enough calcium through dietary sources. For example, individuals with osteoporosis, lactose intolerance, or certain medical conditions that affect calcium absorption may require calcium supplements. It is essential to talk to a healthcare professional, such as a registered dietitian or doctor, who can assess your individual needs and provide guidance on whether calcium supplementation is necessary for you.

Q: Can I take calcium supplements with other medications?

A: It is important to be cautious when combining calcium supplements with certain medications. Calcium can interfere with the absorption of certain medications, such as antibiotics (e.g., tetracycline) and thyroid medications. It is recommended to take calcium supplements and medications at different times, preferably several hours apart. Additionally, calcium supplements should be taken with food to enhance absorption and reduce the risk of gastrointestinal side effects. If you have any concerns about the interaction between calcium supplements and your medications, consult with a healthcare professional or pharmacist.

Q: Can I improve my calcium absorption by taking vitamin D?

A: Yes, vitamin D plays a crucial role in calcium absorption. Without sufficient vitamin D, your body may struggle to absorb and utilize calcium properly. Vitamin D can be obtained through sunlight exposure, certain foods like fatty fish, egg yolks, and fortified foods like milk, as well as through supplements. It is important to maintain adequate levels of vitamin D to optimize calcium absorption. However, excessively high levels of vitamin D can be harmful, so it’s best to consult with a healthcare professional to determine the appropriate dosage of vitamin D supplementation for you.

Q: Can I meet my calcium needs if I am lactose intolerant or following a vegan diet?

A: Yes, it is possible to meet your calcium needs even if you are lactose intolerant or following a vegan diet. There are several non-dairy sources of calcium that you can incorporate into your diet. Some examples include fortified plant-based milk alternatives like soy milk, almond milk, and rice milk, as well as fortified tofu, tempeh, and certain breakfast cereals. Additionally, you can focus on consuming calcium-rich vegetables such as broccoli, kale, bok choy, and collard greens. It’s important to pay attention to your dietary choices and, if needed, consult with a registered dietitian who can help you create a personalized meal plan to ensure you meet your calcium needs.

Q: Can I increase my calcium intake through supplements alone?

A: While calcium supplements can be beneficial for individuals who struggle to meet their calcium needs through diet alone, it’s generally advised to focus on obtaining calcium from a variety of food sources. Whole foods provide many additional nutrients that work synergistically with calcium to support optimal health. Therefore, it is best to prioritize a well-balanced diet that includes calcium-rich foods and use supplements as a supplement, rather than a replacement for a nutrient-rich diet. If you are considering calcium supplementation, it’s always a good idea to consult with a healthcare professional or registered dietitian to determine the appropriate dosage and duration of supplementation for your unique needs.

Scott Gooding

B.Sc, Holistic Nutrition Coach

Nutritionist

Scott is the Founder of The Good Farm Shop, Holistic Nutrition Coach, Sports Nutritionist, Exercise Specialist and author of 9 Health Books. He has done his Bachelor's in Exercise Physiology from De Montfort University.