Calcium 101

Calcium is an important component of a healthy diet and a mineral necessary for life.

The National Osteoporosis Foundation says, “Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life.”

Approximately ninety-nine percent of the body’s calcium is stored in the bones and teeth. The rest of the calcium in the body has other important uses, such as some exocytosis, especially neurotransmitter release, and muscle contraction.

Long-term calcium deficiency can lead to rickets and poor blood clotting and in case of a menopausal woman, it can lead to osteoporosis, in which the bone deteriorates and there is an increased risk of fractures.

While a lifelong deficit can affect bone and tooth formation, over-retention can cause hypercalcemia (elevated levels of calcium in the blood), impaired kidney function and decreased absorption of other minerals.

High calcium intakes or high calcium absorption were previously thought to contribute to the development of kidney stones. However, a high calcium intake has been associated with a lower risk for kidney stones in more recent research.

Vitamin D is needed to absorb calcium.

Dairy products, such as milk and cheese, are a well-known source of calcium. Some individuals are allergic to dairy products and even more people, particularly those of non Indo-European descent, are lactose-intolerant, leaving them unable to consume non-fermented dairy products in quantities larger than about half a liter per serving.

Others, such as vegans, avoid dairy products for ethical and health reasons. Fortunately, many good sources of calcium exist. These include seaweeds such as kelp, wakame and hijiki; nuts and seeds (like almonds and sesame); blackstrap molasses; beans; oranges; figs; quinoa; amaranth; collard greens; okra; rutabaga; broccoli; dandelion leaves; kale; and fortified products such as orange juice and soy milk.

Research has found an association between diets high in animal protein and increased urinary calcium loss from the bones.

A diet high in fruit, vegetables and cereals was demonstrated to result in greater femoral bone mineral density in older men, in comparison to a range of other diets.

Video Guide

Diets high in candy were found to result in lower bone density in both men and women.

An overlooked source of calcium is eggshell, which can be ground into a powder and mixed into food or a glass of water. Cultivated vegetables generally have less calcium than wild plants.

Dietary calcium supplements

Calcium supplements are used to prevent and to treat calcium deficiencies.

Most experts recommend that supplements be taken with food and that no more than 600 mg should be taken at a time because the percent of calcium absorbed decreases as the amount of calcium in the supplement increases.

It is recommended to spread doses throughout the day. Recommended daily calcium intake for adults ranges from 1000 to 1500 mg. It is recommended to take supplements with food to aid in absorption.