Calcium
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Calcium

Introduction

Calcium is a vital mineral essential for various physiological functions in the human body. It plays a central role in building and maintaining strong bones and teeth, making up a significant portion of their structure.

Beyond skeletal health, calcium is crucial for proper muscle function, nerve transmission, blood clotting, and maintaining a steady heartbeat. While the body can store calcium in bones, a continuous dietary intake is necessary to replenish its levels and prevent deficiencies. Found in foods like dairy products, leafy greens, and fortified alternatives, calcium is a cornerstone of a healthy diet.

  • In the body, calcium is the most common mineral. Human growth and maintenance depend on strong bones, and the body gets its calcium from bones and teeth, which are 99% trustworthy.
  • Maintaining proper communication between the brain and other bodily components is also essential. It has an impact on cardiovascular and muscular action.
  • Many foods naturally contain calcium, and some food producers also add it to their goods. You can also get supplements.
  • Vitamin D is also necessary since it aids in the body’s absorption of calcium. Fish oil, fortified dairy products, and sunshine exposure are the sources of vitamin D.
  • This page examines why the body needs calcium, what foods are high in it, and what occurs if the body doesn’t get enough of it.

Why Calcium is necessary?

In the body, calcium has a variety of functions. Among them are the following:

  • Bone health
  • Muscle contraction
  • Cardiovascular system
  • Blood clotting
  • Nerve function
  • Teeth and gum health
  • Reduced cancer risk

Bone health: Calcium is essential for the formation, growth, and maintenance of bone.

Calcium aids in the formation of children’s bones throughout growth. After a person’s growth finishes, calcium keeps the bones healthy and slows down the aging process’s natural loss of bone density.

Women who have previously gone through menopause may lose bone density more quickly than men or younger individuals. Given their increased risk of osteoporosis, a physician could advise taking calcium supplements.

Muscle contraction: Calcium aids in controlling how muscles contract. When a neuron stimulates a muscle, the body releases calcium. Calcium facilitates muscular contraction by assisting the proteins in the muscle.

The muscle will relax after the calcium is pumped out of it.

Cardiovascular system: Calcium is essential for blood coagulation. There are several phases in the intricate clotting process. Among the many substances involved in this is calcium.

Maintaining the activity of the heart muscle is one of calcium’s functions in muscles. Blood vessel-encircling smooth muscle relaxes when calcium is present. Numerous studies have suggested that a high calcium intake may be associated with lowered blood pressure.

Vitamin D aids in the body’s absorption of calcium and is also necessary for healthy bones. Learn more about vitamin D’s importance.

Blood clotting: The ability of your blood to clot, or adhere to one another, is necessary to prevent excessive bleeding when you are hurt. Activating platelets that form clots to control bleeding after a cut or scrape is made easier by calcium.

Nerve function: Calcium ensures that messages may travel throughout your body from your nerves. Neurotransmitters are the tiny messengers that keep your neurons communicating with each other, and it is in charge of causing their release.

Teeth and gum health: For your pearly whites to grow and remain healthy, they require calcium. Calcium supplements helped lower the incidence of tooth loss in those over 65, according to one research. Tooth decay and gum disease can also result from a calcium deficiency.

Reduced cancer risk: Although the specific mechanism is yet unknown, studies suggest that eating adequate calcium may help prevent colorectal cancer. Additionally, it could be linked to a decreased chance of developing other malignancies.

However, do not use calcium supplements in the hopes of lowering your chance of developing cancer. According to the National Cancer Institute, there is little proof that supplements truly accomplish this, therefore eating foods high in calcium is still the best option.

What Is Your Required Calcium Amount?

Calcium Requirement by Age:

AGE MALEFEMALE
1-3 years700 mg700 mg
4-8 years1,000 mg1,000 mg
9-13 years1,300 mg1,300 mg
14-18 years1,300 mg1,300 mg
19-50 years1,000 mg1,000 mg
51-70 years1,000 mg1,200 mg
71+ years1,200 mg1,200 mg

Foods That Are Rich In Calcium

There are several foods and beverages that people may consume to get calcium. These are reliable sources:

  • dairy alternatives such as yogurt and soy milk, fortified milk, and green leafy vegetables including broccoli, kale, watercress, turnip leaves, sardines, salmon cheese tofu
  • breakfast cereals with added nutrients
  • fruit juices that have been enhanced
  • grains, legumes, and nuts, particularly almonds, sesame, and chia
  • Both corn tortillas and cornmeal
  • Spinach is one of the dark green vegetables that contain calcium. They do, however, also have a lot of oxalic acid. Oxalic acid has been shown to decrease the body’s capacity to absorb calcium.

What Happens When You Have A Calcium Deficiency?

The following conditions or lifestyle decisions can result in hypocalcemia or low calcium levels:

  • Exposure to mercury
  • excessive magnesium intake
  • long-term laxative usage
  • Continuous use of some medications, such as corticosteroids or chemotherapy
  • Chelation treatment for exposure to metals
  • absence of parathyroid hormone
  • Those who consume large amounts of salt or protein may expel calcium.
  • Certain cancers
  • excessive intake of soda, alcohol, or caffeine
  • Coeliac disease, Crohn’s disease, inflammatory bowel disease, and a few other digestive disorders are such ailments.
  • some medical operations, such as stomach removal
  • Renal failure.
  • Deficiency in vitamin D and pancreatitis
  • phosphate insufficiency
  • Calcium is eliminated from the body through perspiration, urine, and feces. Calcium levels may be lowered by foods and activities that promote these processes.

Calcium Supplements

Your doctor could advise taking a supplement if your diet isn’t providing you with enough calcium.

Two primary types of calcium supplements are available:

Caltrate 600, Os-Cal 500, Viactiv Calcium Chews, and store-brand items are among the items that include calcium carbonate.

Calcium citrate: included in supplements like Citracal.

Over-the-counter antacids like Tums and Rolaids also frequently include calcium carbonate.

To maximize calcium absorption, take no more than 500 mg at a time. You can take one 500 mg supplement in the morning and one at night. Taking a supplement that also contains vitamin D will improve the way your body absorbs calcium.

When taking your supplement, stay away from the following foods as they may affect how well calcium is absorbed:

  • Caffeinated soda and coffee
  • Salty foods

Side Effects of Calcium Supplement

Prior to using calcium supplements, you should be informed of the following negative consequences of a high calcium intake:

  • Constipation
  • Gas or bloating
  • Risk of kidney stones

Complications

Excessive calcium intake can result in:

  • kidney problems
  • calcification of soft tissues and blood vessels
  • kidney stones
  • constipation

The ODS says these serious adverse effects are more likely to be caused by thyroid issues and cancer than by excessive calcium levels from taking too many supplements.

Summary

Calcium is necessary for the development and upkeep of strong bones and teeth. Among other things, it could aid in blood pressure management. For optimal calcium intake, food sources such as dairy products, green leafy vegetables, and tofu are recommended. For others, though, a doctor could suggest supplements.

Because everyone has different needs, specialists do not advise everyone to use calcium supplements. If you’re thinking about using supplements, you should see your doctor.

FAQ’s

What does calcium do in the body?

Calcium is necessary for your body to create and preserve healthy bones. Calcium is also necessary for healthy heart, muscle, and nerve function. In addition to supporting bone health, some research indicates that calcium and vitamin D may also help prevent diabetes, high blood pressure, and cancer.

Which food is highest in calcium?

calcium-rich foods, including milk, cheese, and other dairy items.
Green leafy vegetables, including okra and curly kale, but not spinach (while spinach has a lot of calcium, the body can’t process it completely).
Soy beverages with calcium added.
bread as well as anything prepared with enriched flour.

What are the properties of calcium?

Metallic silvery-white in color.
Phase: solid.
Hardness: The metal is somewhat pliable.
Cubic is the crystalline structure.
The ability to shatter into very thin sheets is known as ductility.
The capacity to be molded or bent is known as malleability.
The melting point is 842 degrees Celsius.
148.4 degrees Celsius is the boiling point.

What are the two types of calcium?

Calcium carbonate and calcium citrate are the two types of calcium that are most frequently seen in supplements. The solubility rate of calcium carbonate is reduced in individuals with low stomach acid, which may decrease the absorption of calcium from calcium carbonate supplements unless they are taken with food.

What signs of an adult calcium insufficiency are present?

Hypocalcemia can cause severe symptoms including memory loss or disorientation.
muscular contractions.
Hands, feet, and face tingling and feeling numb.
downturn.
delusions.
cramping in the muscles.
fragile, weak nails.
The bones are easily broken.

References:

  • Morales-Brown, P. (2023, June 27). Benefits and sources of calcium. https://www.medicalnewstoday.com/articles/248958#supplementation
  • Clinic, C. (2024, December 18). Calcium: How Much You Need and Why. Cleveland Clinic. https://health.clevelandclinic.org/calcium
  • Watson, S. (2024, August 21). Calcium: What You Should Know. WebMD. https://www.webmd.com/vitamins-and-supplements/calcium

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