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Calcium Benefits: What Does Calcium Do For The Body?
Calcium is an invaluable mineral that contributes to our overall health and well-being, making it absolutely essential for us. It helps our bones and teeth stay strong while aiding in muscle contraction, nerve conduction, blood clotting, and heart rhythm regulation. What does calcium do for the body? This article will explore why your body needs calcium, what foods are rich in this vital nutrient, the consequences of not consuming enough, and the advantages and disadvantages associated with taking supplements.
Why we need calcium
Calcium plays various roles in the body. These include the following:
Bone health
Almost all of the calcium inside our bodies, 99%, is found in bones and teeth. Without calcium, we can’t develop strong bones and maintain our health over time. This essential mineral is paramount if we take care of ourselves properly!
As kids age, calcium aids in the construction of their bones. When a person is done growing older, calcium helps sustain and slow down bone mass loss due to natural aging.
Calcium is a powerful ally in the fight against osteoporosis as it builds new bone cells, reducing your risk of fractures. By ensuring that you obtain adequate calcium in your diet, you can have strong bones and teeth well into old age!
Women who have gone through menopause are at greater risk of developing osteoporosis than their male counterparts and younger people. Their bones may also be more vulnerable to rapid loss of density, for which a doctor may recommend calcium supplementation as part of an overall strategy for maintaining healthy bone structure.
Muscle contraction
Calcium helps regulate muscle contraction. In response to a nerve stimulus, the body secretes calcium that ultimately serves as an energy source for muscle proteins while actively contracting. As the body clears calcium from muscle tissue, those muscles become relaxed.
Cardiovascular system
Calcium is a central component in the intricate process of blood clotting, with its involvement spanning a variety of steps and chemical reactions.
Not only does calcium help preserve the action of our heart muscle, but it also has a calming effect on the smooth muscle surrounding blood vessels. Multiple studies have indicated that consuming high amounts of calcium can potentially reduce one’s blood pressure. Vitamin D is also necessary for bone health and helps with calcium absorption in the body!
Digestion and weight management
Calcium also has other benefits, such as aiding digestion and helping reduce high cholesterol levels. It can also help with weight management since if you are not absorbing enough calcium, then your body will resort to using fat instead, leading to weight gain.
Other roles
Calcium is a co-factor for many enzymes. Without calcium, some key enzymes cannot work efficiently.
Studies have also suggested that consuming enough calcium can result in the following:
- lower risk of developing conditions involving high blood pressure during pregnancy
- lower blood pressure in young people
- lower blood pressure in those whose mothers consumed enough calcium during pregnancy
- improved cholesterol values
- lower risk of colorectal adenomas, a type of non-cancerous tumor
In addition to its many health benefits, calcium has also been linked to improved physical performance; it can increase endurance and muscle strength, making it perfect for athletes or those wanting to stay active.
How much calcium do we need?
Adults aged 19-50 need around 1000 milligrams of calcium daily—or roughly three glasses of milk or a handful of almonds—while postmenopausal women need 1200 milligrams daily. Pregnant women should aim for 1300 milligrams. Ensuring that you get enough calcium every day is essential for maintaining good health and well-being; you may have heard about taking supplements, but most people should be able to get their daily dose from food sources like dairy products, leafy greens, nuts and seeds, fish, tofu or fortified cereals.
Calcium-rich foods
People can obtain calcium from a range of foods and drinks.
The following are good sources:
- yogurt
- milk
- fortified dairy alternatives, such as soy milk
- sardines and salmon
- cheese
- tofu
- green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
- many fortified breakfasts kinds of cereal
- fortified fruit juices
- nuts and seeds, especially almonds, sesame, and chia
- legumes and grains
- cornmeal and corn tortillas
Some dark green vegetables, such as spinach, contain calcium. However, they also contain high levels of oxalic acid. According to studies, oxalic acid reduces the body’s ability to absorb calcium.
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
- overconsumption of magnesium
- 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
- some surgical procedures, including removing the stomach
- 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.
Calcium supplements
A doctor may recommend calcium supplements for people who have a calcium deficiency.
People who use calcium supplements should:
- check first with their doctor whether they need supplements
- follow the dosage the doctor recommends
- take the supplement with food for best absorption and to minimize possible adverse effects
- consume the supplements at intervals, usually two or three times a day
According to the ODS, around 43% of all adults in the United States take calcium supplements, including 70% of older females. Taking supplements can increase daily calcium intake by about 300 mg of calcium a day, on average.
Many calcium supplements also contain vitamin D. Vitamin D encourages the synthesis of proteins in the body and helps the body absorb calcium. Magnesium also plays a role in strengthening bones, and calcium supplements may also contain magnesium.
Types of supplement
When considering calcium supplements, it is essential to understand the different types of supplements available and which one would be best for you. It’s important to consult a physician who can help determine what type of supplement will provide the maximum benefit based on your individual needs, preferences, medical conditions, and any medications or treatments currently being taken.
Elemental calcium provides just the pure mineral, but most forms include other compounds that must be considered.
If you’re considering calcium supplementation, it’s important to know the different forms and proportions in which calcium may appear. For instance:
Calcium carbonate: This contains 40% elemental calcium. This type is commonly available, and it is relatively cheap and convenient. A person should take it with food for proper calcium absorption, as stomach acid helps the body absorb it.
Calcium lactate: This contains 13% elemental calcium.
Calcium gluconate: This contains 9% elemental calcium.
Calcium citrate: This contains 21% elemental calcium. Whether you eat it before or after a meal, this product is beneficial in treating inflammatory bowel disease and absorption difficulties. Furthermore, those who suffer from achlorhydria may find relief when using it as part of their routine.
How much calcium do we need?
Adults aged 19-50 need around 1000 milligrams of calcium daily—or roughly three glasses of milk or a handful of almonds—while postmenopausal women need 1200 milligrams daily. Pregnant women should aim for 1300 milligrams. Ensuring that you get enough calcium every day is essential for maintaining good health and well-being; you may have heard about taking supplements, but most people should be able to get their daily dose from food sources like dairy products, leafy greens, nuts and seeds, fish, tofu or fortified cereals.
Calcium plays a significant role in overall health, so ensure you give your body what it needs by including plenty of rich sources in your diet.
References:
https://ods.od.nih.gov/factsheets/Calcium-Consumer/
https://www.hsph.harvard.edu/nutritionsource/calcium/
https://www.medicalnewstoday.com/articles/248958
https://foodinsight.org/what-is-calcium/
https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/
