From a young age we hear how important the contribution of calcium is to the creation and maintenance of a healthy skeleton (and not only that).
Calcium is a metal, and indeed the most abundant metal in your body.
It is necessary for life but the human body does not have the ability to produce it on its own.
So precisely because our bodies do not produce it naturally, we must consume calcium through food or supplements calcium. Like vitamin D, calcium is essential for building bones and keeping them strong.
Speaking of vitamin D, calcium and vitamin D go hand in hand. More specifically, vitamin D helps the absorption of calcium from the digestive tract as well as its proper deposition in the bones.
But beyond bone health, calcium performs many vital roles. It also acts as a coenzyme for many metabolic processes and is often most closely associated with the skeletal system.
Why do you need calcium?
Calcium is vital for the development and maintenance of bone structure and function. However, you also need calcium for other very important roles such as cardiovascular, muscle, and neuronal function.
From the moment we are born, we get calcium from dietary sources, with 99% of it stored in our bones. Our bones, in turn, act as a reservoir of calcium, which is released whenever there is a relative need.
In addition to the fact that various organs need calcium to function properly, some studies show that calcium – along with vitamin D – may have benefits beyond bone health (e.g. preventing cancer, diabetes, and high blood pressure).
How much calcium do you need for good health?
Men and women are aged 19-50 should aim for 1,000 mg of calcium per day, while those over 51 should get at least 1,200 mg of calcium. The recommended upper limit of calcium is 2,500 mg per day for adults aged 19-50. Most calcium supplements contain at least 1,000 mg of calcium.
Dangers of too much calcium
While calcium is essential for strengthening bones and supporting muscle function, excess calcium comes with consequences such as kidney stones, kidney failure, heart function problems, and cognitive problems.
What if you don’t get enough calcium?
On the other hand, what if we don’t get enough calcium? If your body doesn’t get enough calcium (and vitamin D) to support important skeletal and muscle functions, it starts pulling calcium from the bones, which causes bone loss. Bone loss makes the inside of your bones weak and porous, increasing your risk for osteoporosis.
Osteopenia and hypocalcemia are other common side effects of low calcium. Since bone density reaches its peak levels at the age of 35, it is imperative that you have adequate calcium stores by then.
Signs of calcium deficiency
Interestingly, calcium deficiency at an early stage may not cause symptoms. However, symptoms will develop as the condition progresses. Calcium deficiency disorders (osteoporosis, osteopenia, and hypocalcemia) can occur in many forms. For example, memory loss, muscle spasms, tingling in hands and feet, hallucinations, weak and brittle nails, easy breaking of bones, and many more.
How do you know if you have a calcium deficiency?
If you think you may be deficient in calcium – or want to be screened – a simple biochemical test can give you the answer. If your calcium levels are low, you can increase your calcium stores either through diet or by taking a supplement recommended by your doctor.
9 foods high in calcium
Calcium is found naturally in many ingredients, including seeds, dark leafy vegetables, dairy, and seafood. Some good examples of rich sources of calcium are the following:
Greens: One serving contains 360 mg of calcium
Cabbage: One serving of fresh (or frozen) kale has 180 mg of calcium
Soy: One cup of soybeans contains 175 mg of calcium
Figs: Two figs, dried, contain 65 mg of calcium
Sardines (canned with bones): one serving contains about 325 mg of calcium
Ricotta (part-skim): Of all the cheeses, ricotta takes the lead, with a serving of ricotta containing 335 mg of calcium
Strained yogurt: A serving of plain yogurt contains 310 mg of calcium
Poppy seeds: One tablespoon (9 grams) of poppy seeds contains 126 mg of calcium
White beans: One cup of white beans contains about 180 mg of calcium
Besides calcium, what else is important?
Along with calcium intake, it is equally important to emphasize Vitamin D3 (the active form of vitamin D), which promotes the absorption of calcium and its proper deposition in the bones. The best source of vitamin D remains the sun, however, amounts are also found in foods such as dairy products, eggs, liver, and cod liver oil.
But apart from vitamin D3, vitamin K2 also plays an important role in the absorption of calcium from the bones. Vitamin K2 can only be found in animal foods (such as meat, liver, and cheese) and in some fermentation products.
