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.

(mg) per
yogurtYogurt, plain488 mg
LambsquartersLambsquarters, cooked464 mg
Almond milkAlmond milk442 mg
TofuTofu, with calcium sulfate434 mg
NettlesNettles, cooked428 mcg
orangeGrapefruit juice, fortified
Orange juice, fortified
350 mg
SardinesSardines, canned325 mg
KefirKefir317 mg
Whey proteinMilk305 mg
soy milkSoy milk301 mg
ButtermilkButtermilk284 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

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.


Life stage groupRDAs or AIs (mg RAE/day)Upper limits (mg/day)
<19 years1,300 mg3,000 mg
>19 years1,000 mg2,500 mg


Life stage groupRDAs or AIs (mg RAE/day)Upper limits (mg/day)
0–6 months200 mg1,000 mg
7–12 months260 mg1,500 mg


Life stage groupRDAs or AIs (mg RAE/day)Upper limits (mg/day)
1–3 years700 mg2,500 mg
4–8 years1,000 mg2,500 mg


Life stage groupRDAs or AIs (mg RAE/day)Upper limits (mg/day)
9–13 years1,300 mg3,000 mg
14–18 years1,300 mg3,000 mg
19 – 50 years1,000 mg2,500 mg
>51 years1,200 mg2,00 mg


Life stage groupUS RDAs or AIs (mg RAE/day)Upper limits (mg/day)
9–13 years1,300 mg3,000 mg
14–18 years1,300 mg3,000 mg
19 – 70 years1,000 mg2,500 mg
>71 years1,200 mg2,000 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.


Calcium plays a role in many vital processes, including bone and teeth formation, nerve function, and muscle contraction. It also helps regulate blood pressure and blood sugar levels.

It can help prevent osteoporosis, a condition that causes bones to become weak and brittle. It can also lower the risk of heart disease and stroke by helping to regulate blood pressure and cholesterol levels. Calcium may also help protect against certain types of cancer, such as ovarian cancer.

In addition to these health benefits, calcium is also essential for healthy teeth and bones. It helps bones grow strong and prevents them from becoming brittle and strengthens teeth, which can help prevent dental problems like tooth decay (cavities) and gum disease (gingivitis).

Breastfed infants are often given small amounts of vitamin D that aids to absorb calcium better.

Symptoms of lack of calcium can include muscle spasms and cramps, poor dental health, brittle nails, mood swings, and PMS. In extreme cases, lack of calcium can lead to seizures, coma, and even death. It’s important to get enough calcium in your diet each day to keep these symptoms at bay. Calcium is found in many foods such as dairy products, leafy green vegetables, beans, and fortified foods like cereal and orange juice.

Anemia, fatigue and other symptoms of vitamin deficiency may be early warning signs of a vitamin K deficiency. Also, if you have been bleeding a lot from just a little cut and you can’t stop coughing up blood, are some of the symptoms of low vitamin K, including shortness of breath, abdominal pain, coughing up blood, or vomit that looks like coffee grounds.

If you or someone you know is experiencing these symptoms it’s important to see a doctor as soon as possible for diagnosis and treatment options. It’s crucial not to leave this situation unattended.

When it comes to calcium, there are a lot of different options. Calcium carbonate is one of the most popular forms of calcium, and it can be found in a lot of different foods. Dairy products are a great source of calcium, but if you’re looking for a vegan or lactose-free option, there are plenty of other foods that contain high levels of calcium. Some great choices include dark leafy greens, nuts, and seeds.

The recommended daily intake of calcium is 1000-1200 milligrams per day. Calcium is important for maintaining strong bones and preventing osteoporosis. Calcium is also necessary for blood clotting, nerve signaling, and muscle contraction. You can meet your calcium needs by eating foods high in calcium, such as dairy products, leafy greens, and fortified foods.

1. Calcium helps build strong teeth.

Calcium is essential in building and maintaining your teeth. Calcium also helps protect teeth from decay.

2. Calcium is necessary for nerve function and muscle contraction.

It helps to regulate the transport of ions across the cell membrane. This is necessary for nerve impulse conduction and muscle contraction. Calcium also plays a role in cell signaling, and it is important for the proper functioning of enzymes.

3. Calcium is also important for keeping our bones healthy and strong.

It helps to prevent osteoporosis, a condition that leads to brittle and weak bones. Calcium is essential for pregnant women and young children, as it helps with the development of the baby’s bones.

4. Calcium can help regulate blood pressure.

It is important for maintaining blood pressure as well as overall health. Its deficiency has been linked to high blood pressure in some studies. Low calcium levels can cause the body to release renin, a hormone that increases blood pressure. Increasing calcium intake may help to regulate blood pressure and keep it within a healthy range.

5. Calcium may reduce the risk of colon cancer.

The link between calcium and colon cancer prevention is not yet fully understood, but there are several possible ways that calcium could help. First, calcium may help to keep the cells in the colon healthy. Second, it may reduce inflammation in the colon, which can lead to cancer. Third, it may help to bind toxins and carcinogens in the intestine, preventing them from being absorbed into the body. Finally, calcium may also promote regular bowel movements, which can reduce the risk of cancer formation and inflammatory bowel disease.

While Calcium is best known for its role in regulating cell turnover and giving you plumper skin, this mineral also helps improve the skin’s barrier function. Dry or fragile types of human keratinocytes benefit most from calcium-rich products because they help protect against invading pathogens while locking moisture into place with each application!

There is no evidence that taking calcium every day is harmful. In fact, there are many benefits to taking calcium every day. It is essential for strong bones and teeth. It also helps with nerve function, muscle contraction, and blood clotting.

It is found in a variety of foods, including dairy products, leafy green vegetables, and salmon. It is also available in dietary supplements. Calcium supplements are recommended if you are not getting enough calcium in your diet, or if there are other reasons to avoid or limit dairy products.

Some of the best sources of calcium include dairy products like milk, cheese, and yogurt, as well as certain leafy green vegetables like kale and broccoli. Calcium is also found in some fortified foods like cereal and orange juice.

Yes, eggs are a good source of calcium. They contain about 85 mg of calcium per egg, which is about 10% of the recommended daily intake.

Bananas do not contain a lot of calcium, however they do have some. Bananas are high in dietary potassium, as well as vitamins C and B6. They also include smaller amounts of other minerals, including Calcium.

Some fruits that are rich in calcium include apricots, kiwi, oranges, grapefruits, berries, strawberries, blackberries, pineapples and papaya.

There is no definitive answer to this question, as the amount of calcium that is too much depends on the individual. However, it is generally recommended that adults consume no more than 2,500 mg of calcium per day. Exceeding this amount can lead to health complications such as kidney stones and calcification of the arteries.

Yes, you can take calcium and vitamin D. They work together to help keep your bones healthy. Vitamin D helps the body absorb calcium which prevents osteoporosis and the loss of bone mass. Together they help the body maintain a healthy heart and muscles and they are necessary to help the blood clot properly, send messages through the nervous system and keep teeth strong.

Your body is an amazing machine that constantly breaks down old bone and replaces it with new. When you’re young, this process stays in balance so bones stay strong; however, at about age 30-the mass stops increasing and you need calcium for food to avoid getting it from your bones.

This information should be enough to get your attention because low levels of Calcium can lead directly to osteoporosis where fractures may occur without warning until it’s too late.

By NutriWins team

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