Importance of Calcium: All You Need to Know

Importance of Calcium: All living things, including people, require calcium as a vitamin. Dairy products, green leafy vegetables, nuts, seeds, and fortified goods are dietary sources of calcium.

This article examines the reasons behind the body’s requirement for calcium, foods high in the mineral, the consequences of insufficient calcium, and the benefits and drawbacks of supplementation.

Why Do We Need Calcium?

Calcium plays various roles in the body. These include the following:

Bone Health

The bones and teeth contain about 99 percent of the calcium in the human body. Bone growth, development, and maintenance all depend on calcium.

Children’s bones form with the help of calcium as they grow. Calcium keeps the bones healthy and slows down the normal aging process of bone density loss once a person finishes growing.

Compared to men or younger people, women who have previously gone through menopause may lose bone density more quickly. Because of their increased risk of osteoporosis, a doctor can advise taking calcium supplements.

Muscle Contraction

Muscle contraction is regulated in part by calcium. The body releases calcium when a muscle is stimulated by a nerve. Calcium facilitates the contraction process of the muscle’s proteins. The muscle will relax once the body has pumped the calcium out of it.

Cardiovascular System

Blood coagulation is significantly influenced by calcium. Clotting is a complicated technique that involves several processes. Calcium is one of the substances involved in this. One aspect of calcium’s activity in muscles is preserving the heart muscle’s action.

The smooth muscle around blood arteries relaxes when calcium is present. Numerous research have suggested a potential connection between reduced blood pressure and increasing calcium intake. In addition to being necessary for healthy bones, vitamin D aids in the body’s absorption of calcium. Learn more about the importance of vitamin D.

Other Roles

Still on Importance of Calcium, a co-factor for many enzymes is calcium. Certain important enzymes cannot function well without calcium. Additionally, research indicates that getting adequate calcium can lead to:

• A decreased chance of high blood pressure-related disorders during pregnancy
• Reduced blood pressure in adolescents
• Those whose mothers had adequate calcium throughout pregnancy had lower blood pressure.
• Higher Cholesterol Readings
• Reduced likelihood of colorectal adenomas, a non-cancerous tumor

Calcium-Rich Foods

Individuals can obtain calcium from a range of foods and drinks. The following are fine sources:

• Yogurt
• Milk.
• Dairy substitutes with added nutrients, such as soy milk
• Salmon with Sardines
• Cheese
• Tofu
• Green Leafy Vegetables: Kale, Watercress, Broccoli, and Turnip Leaves
• Numerous Breakfast Cereals with Fortification
• Fruit juices that have been fortified
• Nuts and seeds, particularly sesame, chia, and almonds
• Grains and Legumes
• Corn tortillas and cornmeal

Calcium can be found in some dark green vegetables, such as spinach. But they also have a lot of oxalic acid in them. Studies have shown that oxalic acid decreases the body’s capacity to absorb calcium.

How Much Calcium Do I Need?

According to the Office of Dietary Supplements (ODS), people need the following doses of calcium:

• 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

Depending on age, women who are pregnant or nursing need 1,000–1,300 mg. A physician might suggest more calcium for those who:

• Menopause has begun.
• Stop menstruation because of excessive exercise or anorexia nervosa
• possess a cow’s milk allergy or lactose intolerance
• Adhere to a vegan diet.

Calcium Deficiency

Expanding further on Importance of Calcium, the following conditions or lifestyle habits might result in low calcium levels, also known as hypocalcemia:

• Some eating disorders include anorexia, bulimia, and others.
• Exposure to mercury
• Consuming too much magnesium
• Long-term laxative use
• Extended usage of certain medications, such as corticosteroids or chemotherapy
• Chelation treatment for exposure to metals
• Absence of parathyroid hormone
• Calcium may be excreted by those who consume large amounts of protein or sodium.
• A few types of cancer
• Excessive use of alcohol, soda, or caffeine
• Certain ailments, including Crohn’s disease, inflammatory bowel disease, celiac disease, and other digestive disorders
• A few surgical techniques, such as stomach removal
• Failure of the kidneys
• Pancreatitis
• Lack of vitamin D
• Phosphate shortage

The body eradicates some calcium in sweat, urine, and feces. Foods and activities that encourage these functions may reduce the levels of calcium in the body.

Calcium Supplements

For those with a calcium deficit, a doctor could suggest calcium supplements. Individuals that take calcium supplements ought to:

• Consult their physician first to see if they require supplements.
• Observe the dosage that the physician prescribes.
• Consume the supplement with food to maximize absorption and reduce any side effects.
• Take the pills sometimes, ideally two or three times day.

About 43% of American adults, including 70% of older women, take calcium supplements, according to the ODS. On average, taking supplements can raise daily calcium consumption by roughly 300 mg.

Vitamin D is also present in many calcium supplements. Vitamin D aids in calcium absorption and promotes the body’s production of proteins.

Types of supplement

Different kinds of supplements exist. The greatest choice can be suggested by a physician. The needs and preferences of the person, any underlying medical issues, and whether or not they are on any drugs will all play a role in this.

The amounts of calcium compounds and elemental calcium in supplements can vary. For instance:

• Forty percent of calcium carbonate is elemental calcium. This kind is widely accessible, reasonably priced, and practical. Because stomach acid aids in the body’s absorption, it is best to take it with meals.
• 13% of calcium lactate is elemental calcium.
• Nine percent of calcium gluconate is elemental calcium.
• 21% of calcium citrate is elemental calcium. It can be consumed with or without meals. People with achlorhydria, inflammatory bowel illness, and certain absorption abnormalities can benefit from it.

Risks of Supplements

Furthermore, on the Importance of Calcium, the advantages and disadvantages of supplement consumption have been the subject of conflicting research.

Although it is sometimes impossible to receive enough nutrients this way, the majority of specialists concur that it is preferable to get them from natural food sources. However, some research has indicated that taking supplements of calcium supplements may be dangerous.

Side Effects

When taking calcium supplements, some people have gastrointestinal side effects, including gas, bloating, constipation, or a mix of the three.

Compared to calcium carbonate, calcium citrate often has fewer and milder adverse effects. The incidence or severity of the adverse effects may be lessened by taking the supplements with food or distributing their consumption throughout the day.

Complications

• Extremely elevated calcium levels can cause:
• Kidney issues
• Blood vascular and soft tissue calcification
• Kidney stones
• Constipation

Despite the fact that excessive supplementation may result in elevated calcium levels ese severe side effects, they are more likely the result of cancer and thyroid problems, according to the ODS.

Possible Complications

According to earlier research, using calcium supplements may make the risk higher of:

• Kidney stones
• A decrease in the absorption of iron
• An increased chance of having a heart attack

Recent research, however, indicates that these worries might not be justified. Certain medications may interact with calcium. Experts advise doing the following:

• Take calcium supplements and some antibiotics separately.
• Steer clear of supplements when taking calcium channel blockers, a common blood pressure-lowering drug.

Takeaway

Lastly on the Importance of Calcium, building and keeping strong bones and teeth requires calcium. It may also aid in blood pressure management, among other functions.

The best way to get enough calcium is from food, like dairy products, tofu, and green leafy vegetables. But for other folks, a doctor might suggest supplements.

Experts advise against calcium supplementation for everyone due to individual variances in needs. Anybody who is thinking about using supplements should consult their doctor.