Calcium is an important nutrient we need.
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| Why do we need calcium? Image designed by NazihPharmacy |
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Calcium is the most important mineral in the body, needed by all living organisms, including humans.
Humans need calcium to build and maintain strong bones, as 99% of the calcium(1) in the body is found in the bones and teeth.
This page discusses why the body needs calcium, what foods are rich in calcium, and the effect of deficiency on the body.
what is calcium?
The main macrominerals — those required in amounts of 100 milligrams or more daily — are: calcium, phosphorus (phosphate), magnesium, sulfur, sodium, chloride, and potassium.
The average adult's weight consists of about 2% calcium.
Most of this is found in the skeleton and teeth, and the rest is stored in tissues or blood. Calcium is essential for healthy teeth and bones.
Calcium is also essential for maintaining healthy communication between the brain and other parts of the body. It plays a role in:
- Muscle movement
- Cardiovascular function
- Bones, teeth health
- Functioning of nerves
Besides calcium, people also need vitamin D, as this vitamin helps the body absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and exposure to sunlight.
Dietary sources of calcium include dairy products, green leafy vegetables, nuts, seeds, and calcium-fortified products, such as some types of plant milks (for example, soy milk and rice milk) and breakfast cereals.
Calcium is found naturally in many foods, and food manufacturers add it to some products. Calcium supplements are also available.
People at different stages of life need different amounts of calcium.
Calcium – Young children, teenagers, and women over 50 ( postmenopause ) have higher requirements than those of average age.
Why do we need calcium?
Calcium plays important roles in the body. They include the following:
Bone health
Since about 99% of the calcium in the human body is found in the bones and teeth, calcium is necessary for vital processes such as:
- Building bones
- Bone growth
- Maintenance Tooth growth
- Prevent loss of bone density
Especially for growing children as calcium contributes to the growth of their bones.
After a person stops growing, calcium continues to help preserve bones and slow the loss of bone density, which is a normal part of the aging process.
Females who have gone through menopause can lose bone density at a higher rate than males or younger men.
They are more susceptible to osteoporosis, and the doctor may recommend taking calcium supplements.
Muscle contraction
Calcium participates in the process of contraction and relaxation of muscles in the body by:
- When a nerve stimulates a muscle, the body releases calcium
- Calcium helps proteins in muscles perform contraction
- When the body pumps calcium out of the muscles, the muscles will relax
Muscles cannot contract and relax without the presence of calcium.
Cardiovascular system
Calcium is an important nutrient for blood clotting. The coagulation process is complex and has several steps.
These include a range of chemicals, including calcium. The role of calcium in the heart and blood vessels, includes(2) the following:
- Maintaining the functioning of the heart muscle
- It is involved in the blood clotting process
- Low blood pressure
- Calcium relaxes the smooth muscles surrounding blood vessels
Various studies have indicated a possible link between high calcium consumption and lower blood pressure.
In addition to consuming sufficient amounts of vitamin D, it is also necessary for bone health, and helps the body absorb calcium.
Other roles
Calcium is a cofactor for many enzymes. Without calcium, some key enzymes cannot work efficiently.
Studies have also shown that adequate calcium intake can lead to:
- Low blood pressure in young people
- Reduced risk of developing conditions involving high blood pressure during pregnancy
- Low blood pressure in those whose mothers consumed enough calcium during pregnancy
- Reduced risk of developing colorectal tumors, which are a type of non-cancerous tumor
Calcium is essential for the body. We may find it in every vital process. Without calcium, it cannot function efficiently.
Calcium-rich foods
Calcium can be obtained from a range of foods and drinks.
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| Vegetables and fruits are rich in calcium. Image designed by NazihPharmacy |
Here are some good sources(3):
- Yogurt
- Soy milk and rice milk as fortified alternatives
- Cheese
- Tofu
- Sardines and salmon
- Green leafy vegetables, such as broccoli, kale, and arugula
- Fortified breakfast cereals such as oatmeal
- Nuts and seeds, especially almonds, sesame, and chia
- Fortified fruit juices such as bleuberries
- Cornmeal and cornflakes
- Legumes and grains such as beans
Some dark green vegetables, such as spinach, contain calcium.
However, they also contain high levels of oxalic acid. According to studies, oxalic acid reduces the body's ability to absorb calcium.
Intake from calcium sources
The amount of calcium is determined in mg in sources, including:
- one cup of milk, 200 grams of yogurt, or 200 ml of calcium-fortified soy milk provides about 300 mg of calcium
- Calcium-fortified milk provides greater amounts of calcium in a smaller amount of milk – ranging from 280mg to 400mg per 200ml of milk
- One cup of cooked spinach contains 100 mg, although only 5% of it can be absorbed
- One cup of cooked broccoli contains about 45 mg of calcium, but absorption from broccoli is much higher than from spinach at about 50-60%
- One cup, or 260 grams, of tofu contains about 832 mg of calcium
- One cup of tempeh contains about 868 grams of calcium
- 250 ml of calcium-fortified soy milk provides about 300 mg of calcium
- Half a cup of canned salmon contains 402 mg of calcium
- Fifteen almonds or nuts contain about 40 mg of calcium
- One cup of calcium-fortified breakfast cereal (40 g) contains up to 200 mg of calcium
- Half a cup of calcium-fortified orange juice (100 ml) contains up to 80 mg of calcium
- Two slices of bread (30 g) provide 200 mg of calcium
Plant-based milks (oat, almond, rice, etc.) may or may not be fortified with calcium, so it's important to check the label of these products if you intend to use them in place of regular dairy milk to boost your calcium.
How much calcium do I need throughout life?
People need the following amounts of calcium depending on age.
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| Calcium intake varies depending on age. Image designed by NazihPharmacy |
According to the Office of Dietary Supplements (ODS(4)):
- 0-6 months: 200 mg
- 7-12 months: 260 mg
- 1-3 years: 700 mg
- 4-8 years: 1000 mg
- 9-18 years: 1300 mg
- 19-50 years: 1000 mg
- 51-70 years: 1000 mg for males and 1200 mg for females
- 71 years and older: 1200 mg
Pregnant and breastfeeding women need 1000-1300 mg depending on the age of the fetus and infant.
Your health care provider may recommend supplemental calcium for people who:
- Follow a vegetarian diet
- Menopause has begun
- Stopping menstruation due to anorexia nervosa or excessive exercise
- You suffer from lactose intolerance or cow's milk allergy
Following a specific diet will keep you away from decreases and increases in the level of calcium in the blood.
Calcium intake is determined by age and health condition determined by the doctor.
People with special calcium needs
It is especially important that people from certain groups meet their calcium needs, and the reasons for the need.
These groups include:
- Babies: It is estimated that formula-fed babies need more calcium than breastfed babies, because the calcium in formula may not be absorbed as efficiently as that in breast milk
- Young children: Skeletal tissue is constantly growing, so young children need large amounts of calcium
- Pre-adolescents and teens: Puberty triggers a growth spurt, which in turn leads to increased calcium requirements. These groups need more calcium to build peak bone mass. If the skeleton is strengthened with enough calcium during these years, diseases such as osteoporosis in later years are thought to be less likely
- Adults and seniors: As we age, the skeleton loses calcium. Women lose more calcium from their bones during the 5 to 10 years around menopause. However, both men and women lose bone mass as they age and need to make sure they get enough calcium in their diet to offset these losses
While a calcium-rich diet cannot reverse age-related bone loss, it can slow the process.
The need for calcium may vary by race, with Caucasian (white) people having larger frame sizes and generally eating greater amounts of animal foods, caffeine, and salt than non-Caucasian people.
It is thought they may need more calcium as a result.
Hypocalcemia
Calcium deficiency is considered a medical condition that requires treatment.
Certain conditions or lifestyle habits may cause low calcium levels, also known as hypocalcemia(5), including:
- Exposure to mercury
- Excessive consumption of magnesium Chelation therapy used for metal exposure
- Bulimia, anorexia, and some eating disorders
- Long-term use of laxatives
- Thyroid hormone deficiency
- Prolonged use of certain medications, such as chemotherapy or corticosteroids
- People who eat too much protein or sodium may excrete calcium
- Consuming large amounts of caffeine, soda, or alcohol
- Celiac disease, inflammatory bowel disease, Crohn's disease, and some other digestive diseases
- Kidney failure
- Vitamin D deficiency
- Some surgeries, such as removing the stomach
- Pancreatitis and diabetes
- Phosphate deficiency
The body gets rid of some calcium in sweat, urine, and feces.
Foods and activities that encourage these functions may reduce calcium levels in the body, so some cases require lifestyle changes.
Calcium supplements
It is best to get calcium from foods (which also provide other nutrients) rather than from calcium supplements.
But if you have trouble eating enough calcium-rich foods, you may want to consider taking calcium supplements, especially if you're at risk for osteoporosis.
People who use calcium supplements must follow some instructions, including:
Follow the dosage recommended by your doctor.
- First check whether they need nutritional supplements
- Take supplements with food for best absorption and to minimize potential harmful effects
- Take nutritional supplements at intervals during the day
About 43% of all adults(6) in the United States take calcium supplements, including 70% of older females.
Taking supplements can increase your daily calcium intake by about 300 mg of calcium per day on average.
Ingredients that help absorb calcium in the supplements:
- Vitamin D helps create proteins in the body and helps the body absorb calcium
- Magnesium also plays a role in strengthening bones
Types of Supplements
There are several different types of supplements. Your doctor can recommend the best option.
This will depend on the individual's needs, any medical condition they have, and whether they are taking any other medications.
Dietary supplements may contain different proportions of calcium compounds and elemental calcium. For example:
- Calcium lactate: contains 13% of elemental calcium
- Calcium gluconate: contains 9% of elemental calcium
- Calcium carbonate: contains 40% of elemental calcium. This type is commonly available, relatively cheap and convenient. A person must take it with food, because stomach acid helps the body absorb it
- Calcium citrate: contains 21% of calcium Anyone can take it with or without food
If you take calcium supplements, make sure you don't take more than the amount recommended on the bottle.
Eating too much calcium may cause digestive disorders such as bloating and constipation, and in rare cases, other complications such as kidney stones.
Complications of supplements
Most experts agree(7) that it is best to get nutrients from natural food sources, although sometimes it is not possible to get enough that way.
Research has found conflicting evidence regarding the benefits and drawbacks of using supplements.
Some studies have indicated that calcium supplements can lead to side effects and complications.
Side effects
The use of calcium supplements has led to some side effects in people, including:
- Some people suffer from some digestive system symptoms, such as bloating, constipation, gas, or a combination of these three symptoms
- The use of calcium citrate resulted in fewer side effects compared to calcium carbonate
Taking nutritional supplements with food, or spreading them out throughout the day, may help reduce the incidence or severity of side effects.
Complications
Increased levels of calcium in the blood for a long time can lead to:
- Calcification of soft tissues and blood vessels
- Poor renal filtration
- Formation of kidney stones
- Constipation, gas, and bloating in the abdomen
High calcium levels from taking too many supplements may cause these severe side effects and complications, but they are more likely the result of cancer and thyroid problems, according to ODS.
Possible complications
Taking calcium supplements may raise concerns about some potential complications and also increases the risk(8) of:
- Decrease in iron absorption
- High risk of heart attack(9)
- kidney stones
However, more recent studies have suggested that these concerns may be unfounded.
Calcium may interact with some medications. Experts offer the following recommendations for people taking other medications:
- Avoid using supplements while taking calcium channel blockers to lower blood pressure
- Take calcium supplements separately from certain antibiotics
Although high levels of calcium intake through supplements may be concerning, calcium supplements at levels of 500 to 600 mg/day are considered safe and effective for reducing the risk of fractures in people who do not get enough calcium from their diet.
If you have any concerns about calcium supplements, talk to your doctor or other registered healthcare professional.
The effect of lifestyle on calcium levels
Lifestyle can affect calcium levels in the blood and bone strength.
Some factors that can reduce calcium in your bones and lower your bone density (weakening your bones) include:
- More than 4 drinks a day of caffeinated beverages such as coffee, cola, and energy drinks (and to a lesser extent, tea)
- Excessive alcohol consumption
- Excessive smoking
- Eating large amounts of salt increases the amount of calcium excreted in the urine
- Body weight is too low for health reasons, Or trying to lose weight in the wrong way
- Eating very high amounts of fiber (more than 50 grams per day from wheat bran)
- Do not eat fresh vegetables and fruits that contain calcium
- Low levels of physical activity such as walking or running
- Low levels of vitamin D due to poor nutrition and lack of exposure to sunlight
- Reduced intake of anti-inflammatory foods that may reduce calcium absorption, and foods rich in Omega-3, which have many benefits, including reducing the risk of calcium deficiency
Making some changes in daily lifestyle may help avoid calcium deficiency in the blood and live without nutritional supplements.
Summary
Calcium is essential for healthy teeth and bones, and it is also important for the health and functioning of nerves and muscle tissue.
Good sources of calcium include dairy products such as milk, yogurt, and yogurt, calcium-fortified foods (such as rice and almond milk), and to a lesser extent, some green leafy vegetables, fresh fruits, nuts, and seeds.
If you don't have enough calcium in your diet, you may be at increased risk of osteoporosis.
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