Calcium | Absolutely everything You Need to Know
Calcium is a mineral that is essential for human health. It is the most abundant mineral in the body and has many important functions. It is necessary for strong bones and teeth, and it also plays a role in muscle contraction, nerve signaling, and blood clotting. In addition to these vital functions, It is thought to help protect against some chronic diseases such as cancer and hypertension.
Despite its importance, many people are not getting enough Calcium in their diets. Deficiencies can lead to health problems such as osteoporosis, rickets, and tooth decay. The good news is that it’s easy to get enough calcium by eating a balanced diet that includes Calcium-rich foods like Calcium-fortified foods and Calcium supplements.
What is Calcium?
Calcium is the most abundant mineral in our bodies, and it’s found throughout many foods. It also serves as an ingredient for medicines such as antacids or toothpaste. But what else can you do with this nutrient? It allows muscle contractions to be efficient while keeping tissues strong enough so they don’t break under pressure.
Without these properties, there would likely be some serious damage by now since humans regularly experience bruises from brushing teeth too hard (or not hard enough). The small ionized pool within blood vessels helps control vessel contraction & dilatation.
Foods with Calcium
Milk, yogurt, and cheese are all rich in calcium. It is often added to some foods, such as orange juice. Calcium-fortified tofu and soy beverages are good choices for vegans who do not eat these dairy products. Also, it can be found in fortified cereals and bread.
| Source | Micrograms (mg) per 100g | |
|---|---|---|
 | Yogurt, plain | 488 mg |
 | Lambsquarters, cooked | 464 mg |
 | Almond milk | 442 mg |
 | Tofu, with calcium sulfate | 434 mg |
 | Nettles, cooked | 428 mcg |
 | Grapefruit juice, fortified Orange juice, fortified | 350 mg |
 | Sardines, canned | 325 mg |
 | Kefir | 317 mg |
 | Milk | 305 mg |
 | Soy milk | 301 mg |
 | Buttermilk | 284 mg |
| Mustard spinach, 284 mg Rice milk, 283 mg Amaranth leaves, 276 mg Collard greens, 268 mg Yogurt, Greek, plain, 261mg Spinach, 245 mg | Nopales, 244 mg Taro root, 204 mg Turnip greens, 197 mg Bok choy, 185 mg Jute, 184 mg Salmon, 181 mg | Kale, 177 mg Mustard greens, 165 mg Beet greens, 164 mg Pak choi, 158 mg Tahini 154 mg Dandelion greens, 147 mg |
Recommended dietary allowance
The recommended dietary allowance (RDA) of the National Institutes of Health for calcium is different for infants, kids, men, women, pregnant and lactation women. For infants up to 6 months old, the RDA is 200 mg/day; for kids aged 7-10 years, it’s 260 mg/day; for men and women aged 19-50 years, it’s 1,000 mg/day; pregnant women should aim for 1,300 mg/day; and lactation women need 1,300 mg/day.
Pregnancy – Lactation
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| <19 years | 1,300 mg | 3,000 mg |
| >19 years | 1,000 mg | 2,500 mg |
Infants
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 0–6 months | 200 mg | 1,000 mg |
| 7–12 months | 260 mg | 1,500 mg |
Children
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 1–3 years | 700 mg | 2,500 mg |
| 4–8 years | 1,000 mg | 2,500 mg |
Females
| Life stage group | RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 1,300 mg | 3,000 mg |
| 14–18 years | 1,300 mg | 3,000 mg |
| 19 – 50 years | 1,000 mg | 2,500 mg |
| >51 years | 1,200 mg | 2,00 mg |
Males
| Life stage group | US RDAs or AIs (mg RAE/day) | Upper limits (mg/day) |
|---|---|---|
| 9–13 years | 1,300 mg | 3,000 mg |
| 14–18 years | 1,300 mg | 3,000 mg |
| 19 – 70 years | 1,000 mg | 2,500 mg |
| >71 years | 1,200 mg | 2,000 mg |
Calcium benefits
Calcium is a mineral that’s essential for strong bones and teeth. It helps maintain low levels of high blood pressure, may reduce the risk of colon cancer, reduces PMS (Premenstrual syndrome) symptoms such as mood swings and cramps, contributes to lower risk of type 2 diabetes among women with diet-controlled gestational diabetes, and assists to osteoarthritis. It may also help reduce the risk of prostate cancer and the growth of pre-cancerous polyps in the colon. Its deficiency can lead to seizures, kidney stones, osteoporosis and increased risk for atherosclerosis (hardening of arteries).
Maintains low levels of high blood pressure
Calcium is important in maintaining low levels of high blood pressure. It helps to regulate the contraction and relaxation of muscles, including the heart muscle and send messages through the nervous system. All of these activities are important in keeping blood pressure under control.
Reduces the risk of colon cancer
Studies have shown that people who consume more calcium are less likely to develop colon cancer. It may block the formation of cancer-causing substances in the colon or reduce inflammation as well as promote the growth of healthy cells. Calcium intake from foods is more effective than calcium supplements, but dietary supplements can also help you meet your daily requirements.
Reduces PMS (Premenstrual syndrome) symptoms such as mood swings and cramps
Many women suffer from PMS symptoms such as mood swings, cramps, and bloating. Calcium can help to reduce these symptoms.
Studies have shown that it can help to reduce mood swings and cramps associated with PMS. It does this by helping to regulate the hormone levels in the body. When levels are balanced, PMS symptoms are less likely to occur.
Lower risk of type 2 diabetes among women
Another Calcium benefit is lowering the risk of type 2 diabetes among women. A study showed that women who consumed the most calcium had a lower risk of developing type 2 diabetes than those who consumed the least.
The reason why it may help to lower the risk of type 2 diabetes is that it helps to regulate blood sugar levels. When blood sugar levels are regulated, the risk of developing type 2 diabetes is lowered. It also helps to keep insulin levels in check, which is another factor that may lower the risk of type 2 diabetes.
Helps bone health against osteoarthritis and osteoporosis
Osteoarthritis is a type of arthritis that affects the joints. It is caused by the breakdown and loss of cartilage in the joints. Calcium is beneficial for osteoarthritis because it helps to keep the bones strong and healthy.
Osteoporosis is a condition that affects the bones. It occurs when the bones become thin and weak, making them more likely to break. Calcium is beneficial for osteoporosis because it helps to keep the bones strong and healthy. This is important for preventing fractures and other injuries.
Reduces the risk of prostate cancer
Calcium has other health benefits, including reducing the risk of prostate cancer. Studies have shown that men who get more calcium from their diet are less likely to develop prostate cancer. This may be because it helps block the effects of hormones that can promote tumor growth. It also seems to help protect against other types of cancer, including colorectal cancer.
So if you want to reduce your risk of prostate cancer, make sure you’re getting enough of it in your diet.
Improves teeth and gums health
Calcium helps to keep teeth strong and healthy by repairing and rebuilding the enamel on your teeth. It also helps to prevent gum disease by strengthening the gums and keeping them healthy.
Calcium deficiency
Calcium deficiency is a condition that develops when the body does not have enough calcium. Symptoms include muscle cramps, joint pain, and weakened bones. Left untreated, a calcium deficiency can lead to serious health problems such as osteoporosis and bone fractures.
There are several factors that can contribute to a calcium deficiency, including inadequate intake of calcium-rich foods, problems with absorption of dietary calcium, and excessive loss of calcium in the urine. People who are at risk for a calcium deficiency include vegans and vegetarians who do not eat dairy products, athletes who lose large amounts of sweat, and postmenopausal women who experience bone loss.
Taking Calcium supplements
Calcium is available in many foods, such as dairy products, leafy green vegetables, and fortified foods.
You may need to take calcium supplementation if you do not eat enough calcium-rich foods or if you have a medical condition that affects how your body absorbs minerals.
You should take a calcium supplement with your main meal if you are unable to meet your daily calcium needs from food alone. Calcium supplementation is available in tablet, capsule, and liquid-filled forms. Calcium citrate is preferred because it dissolves easily in water and can be taken either on its own or with meals.
Elemental calcium is a mineral found in its natural form. It exists with other compounds, but supplements may contain different proportions to what you get from food or drinking milk which both have high levels of this essential element.
- Calcium carbonate should also be taken along with meals to prevent stomach discomfort.
- Calcium citrate has a milder taste than calcium carbonate, so it may be the preferred form for older people and children.
- Calcium Gluconate is a common treatment for Hypocalcemia and can be used as both an over-the-counter supplement or prescription medication. It belongs in the class of Antidotes, Calcium Salts along with many other drugs that correct this condition.
- Calcium lactate is a less concentrated form of calcium that seems to be less bioavailable. This makes it the least practical supplemental option for oral consumption, but food manufacturers still find ways around this by using it in their production process.
- Calcium acetate is a type of medication that helps to control high phosphorus levels in people who are on dialysis. It’s part of the group known as phosphate binders, and it works by limiting how much calcium can be released from bones when there isn’t enough magnesium around for balance purposes- which means fewer free radicals formed.
From the above calcium options, carbonate and citrate are your best choice. Each has its own benefits to offer but carbonate is the cheapest one. Other supplement options include gluconate or lactate forms as well. Each supplement can contain different amounts of calcium compounds.
Risks from Excessive Calcium and Side effects
There are risks associated with too much calcium. These include calcification of soft tissues, kidney stones, and constipation. Calcium can also interact with other minerals in the body, such as magnesium and zinc, to create an adverse effect.
Calcium excess combined with a low vitamin D level can cause hyperparathyroidism, which causes the body to remove calcium from bones. Calcium intake should be monitored and supplements that contain calcium should be taken after meals or otherwise properly absorbed.
Interactions with medication
Calcium can interact with a number of medications. It can bind to certain medications in the gut, preventing them from being absorbed. This can lead to reduced effectiveness of the medication. It can also interact with medications used to treat high blood pressure(calcium channel blockers) and can make these medications less effective, and in some cases, it can increase the risk of side effects.
Please find below a list of medication that interacts with calcium:
- Elvitegravir (Vitekta)
- Ceftriaxone (Rocephin)
- Dolutegravir (Tivicay)
- Levothyroxine (Synthroid)
- Bisphosphonates
- Sotalol (Betapace)
- Antibiotics (Tetracycline)
- Calcipotriene (Dovonex)
- Verapamil (Calan)
- Antibiotics (Quinolone)
- Raltegravir (Isentress)
- Digoxin (Lanoxin)
- Diltiazem (Cardizem)
- Lithium
- Aluminum
If you’re using any of the above drugs together with calcium, talk to your doctor and double-check the labeling for mentioned unwanted effects.
Final Thoughts
Calcium is an important mineral that our body needs for many different reasons. It helps keep our bones and teeth strong, it plays a role in nerve signaling and muscle contraction, and it also helps regulate blood pressure. While most people get enough calcium from their diet, some people may be deficient in this nutrient.
Some good dietary sources include dairy products, leafy green vegetables, nuts, and seeds. Calcium supplements are also available if needed. Overall, getting enough calcium is important for keeping our bones healthy and preventing diseases like osteoporosis later in life.
FAQs
By NutriWins team
