Calcium; Important mineral for healthy living
Why calcium?
Calcium is a mineral most often associated with healthy bones and teeth, although it also plays an important role in blood clotting, helping muscles to contract, and regulating normal heart rhythms and nerve functions.
How much do I need?
According to the Office of Dietary SupplementsTrusted Source (ODS), people need the following amounts of calcium: daily.
0–6 months: 200 milligrams (mg)
7–12 months: 260 mg
1–3 years: 700 mg
4–8 years: 1,000 mg
9–18 years: 1,300 mg
19–50 years: 1,000 mg
51–70 years: 1,000 mg for males and 1,200 mg for females
71 years and above: 1,200 mg
Pregnant and breastfeeding women require 1,000–1,300 mg depending on age.
Other sources of calcium include:
√ milk
√ cheese
√ green leafy vegetables – such as curly kale, okra.
√ soya drinks with added calcium.
√ bread and anything made with fortified flour.
√ Salmon and sardines
√ Increasing bone strength in the unborn baby. Taking calcium supplements by mouth during pregnancy increases the bone mineral density of the baby when calcium intake from the diet is low.
√ High blood pressure. Taking calcium supplement seems to reduce blood pressure by a small amount in people with or without high blood pressure.
Softening of the bones (osteomalacia). Taking calcium by mouth seems to help reverse softening of the bones.
√ A pregnancy complication marked by high blood pressure and protein in the urine (pre-eclampsia). Taking 1-2 grams of calcium by mouth daily seems to reduce the risk of pregnancy-related high blood pressure. It seems to be most helpful in those who are high risk and have low calcium levels.
√ Softening of bones in children, often due to vitamin D deficiency (rickets). Taking calcium by mouth seems to help reverse softening of the bones in children with very low calcium intake.
√ Preventing tooth loss (tooth retention). Taking calcium and vitamin D by mouth appears to help prevent tooth loss in older people.
How does calcium help?
1. Supports bone health
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Calcium intake is needed for bone development from childhood through adulthood. Intake is also necessary to maintain peak bone mass in adulthood. Without adequate calcium intake, bones become thinner, more brittle, and more prone to fractures and breaking. Weakened bones also leads to osteoporosis, which is identified as a loss of bone mass. People with osteoporosis are at risk for serious health complications due to falls. Women are more prone to osteoporosis than men, but that doesn’t mean men are in the clear. Anyone can get osteoporosis, making calcium intake essential throughout a lifetime.
2. Helps regulate muscle contractions
Calcium helps regulate muscle contractions by interacting with magnesium. When nerves are stimulated by muscles, calcium is released. Calcium binds to proteins in muscles, generating a contraction. Magnesium blocks calcium to help muscles relax. When calcium is pumped out of the muscle, the muscle relaxes. This is an important process for muscle function.
3. Helps maintain weight
Some studies show that adults and children with low calcium intake are also more likely to gain weight. Calcium does not necessarily accelerate weight loss; however, it is involved in maintaining a healthy metabolism that is needed to maintain a healthy weight.
4. Strengthens teeth
Calcium is critical for developing and maintaining healthy jawbones and your teeth. It helps hold your teeth in place and works with phosphorus in childhood to develop the strength of your teeth. Calcium is part of tooth enamel, which helps protect your teeth from bacteria and tartar that leads to cavities and diminished oral health.
5. Transports nutrients
Your blood vessels need calcium to help move blood and nutrients through blood vessels. This includes hormones and enzymes that impact nearly every function in the body.
6. Lessens PMS (Premenstrual syndrome)
There is a link between low calcium intake and increased symptoms of premenstrual syndrome. Calcium may help reduce common signs of PMS, including discomfort, fatigue, fluctuating mood, bloating, and food cravings. A healthy diet rich in calcium will contribute to minimizing these uncomfortable PMS symptoms that get in the way of daily life.
7. Supports heart health
Most people don’t think of calcium as playing a role in heart health, but calcium is required by the heart. It is involved in the process that helps contract and pump blood throughout your body. Sufficient amounts of calcium assist cardiac muscles with contraction and relaxation. Calcium also helps maintain pressure levels in arteries and plays a role in maintaining a healthy blood pressure.
8. Balances pH levels (potential hydrogen)
Calcium helps maintain the proper acid and alkaline balance in your body, helping to neutralize acidic compounds. If you consume foods such as cured meats, sugary drinks, sweet treats, and a lot of processed food, your body is consuming acidic foods. Acidity hinders proper nutrient absorption and decreases your health. Remaining acidic increases health risks in the long run, so it is important to support an alkaline environment in your body.
9. Wards off kidney stones
It was previously believed that calcium caused kidney stones. Modern-day research has revealed that dietary calcium is needed to help reduce the risk of kidney stones, and that other factors are more probable to their cause, such as dehydration and high oxalate consumption.
10. Reduces indigestion
Calcium carbonate is used as a dietary supplement, but it is also used in antacids. These antacids help relieve occasional heartburn, a sour stomach, and acid indigestion.
Calcium deficiency
The following conditions or lifestyle habits may result in low calcium levels, also known as hypocalcemia:
√ bulimia, anorexia, and some other eating disorders.
√ mercury exposure
√ long-term use of laxatives
√ prolonged use of some medicines, such as chemotherapy or corticosteroids
√ chelation therapy used for metal exposure
√ lack of parathyroid hormone
√ people who eat a lot of protein or sodium may excrete calcium.
√ some cancers
√ high consumption of caffeine, soda, or alcohol
√ some conditions, such as celiac disease, inflammatory bowel disease, Crohn’s disease, and some other digestive diseases
√ kidney failure
√ pancreatitis
√ vitamin D deficiency
√ phosphate deficiency
The body eliminates some calcium in sweat, urine, and feces. Foods and activities that encourage these functions may reduce the levels of calcium in the body.
Severe symptoms of hypocalcemia (low calcium) include:
√ confusion or memory loss.
√ muscle spasms.
√ numbness and tingling in the hands, feet, and face.
√ depression.
√ hallucinations.
√ muscle cramps.
√ weak and brittle nails.
√ easy fracturing of the bones.
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