Although calcium is often known for helping build strong bones, there is actually much more to this essential mineral.
In fact, it is considered a nutrient of public health concern. Meaning, most adults don't get enough calcium, and the health consequences of inadequate intake are no joke.
To fully understand how critical calcium is for optimal health, below we discuss its various functions in the body, the best food sources, what happens when we get too much or too little, and when supplementation may be a good option.
What is calcium?
We are facing the most abundant mineral in our bodies. It is necessary for many important functions, including the maintenance of strong bones and teeth, blood clotting, nerve signal transmission, muscle movement, and cardiovascular health.
Calcium is found naturally in everyday foods that you probably already eat (like dairy). However, adults don't seem to meet their daily calcium needs across the board.
What foods are rich in calcium?
This micronutrient is found in dairy products, dark green leafy vegetables, legumes, bony fish such as canned salmon and sardines, soy products, nuts, seeds, almond milk, and almond juice. orange juice fortified with calcium.
Some of the main food sources include:
- Yoghurt: 415 mg, 32% of the recommended daily value in 1 cup
- Mozzarella cheese: 349 mg, 27% DV in 45 grams
- Canned sardines (with bones): 325 mg, 25% DV in 60 grams
- Milk 2%: 293 mg, 23% DV in 1 cup
- Tofu fortified: 253 mg, 19% DV in 1/2 cup
- canned salmon (with spines): 181 mg, 14% DV in 90 grams
- Kale: 94 mg, 7% DV in 1 cup (cooked)
- Chia seeds: 76 mg, 6% DV in 1 tablespoon
Want to put more calcium on your plate? You can make it easy by adding chia or sesame seeds to salads, yogurt bowls, and protein shakes.
It's also a good idea to increase your intake of plant-based proteins like beans and lentils. Beans and lentils contain some calcium while being high in protein, iron, and fiber.
What benefits does it bring to health?
This micronutrient performs critical functions in the body, from supporting bone health to maintaining muscle function and much more.
Supports bones and teeth
Approximately 99 percent of the body's calcium is found in our bones and teeth.
Throughout our lives, the composition of our bones is constantly changing, with calcium being added and removed from our bones based on blood levels and the amount of the mineral we consume through our diet.
Anytime we're not getting enough in our diet, this nutrient is pulled from our bones to maintain blood homeostasis. If this continues over time, bone mineral density will decrease, increasing the risk of Osteoporosis.
To prevent bone loss, try to meet your daily needs and also optimize vitamin D levels in the body, as vitamin D promotes its absorption. Weight-bearing exercises such as resistance training are also essential for maintaining strong bones.
Helps maintain healthy blood pressure
Calcium is involved in both constriction and dilation (or relaxation) of blood vessels, making it a key factor in maintaining healthy blood pressure levels.
Some studies have also shown that higher calcium intake can improve blood pressure levels even in people who do not have hypertension.
What happens if you have a deficit?
A deficiency of calcium in the diet can increase the risk of osteoporosis, a condition in which the bones become weak and brittle and are more prone to fractures. That is why it is so important to get enough of it in the diet.
Getting adequate calcium early in life is important, as bone mineral density peaks around the age of 25 to 30 years and then decreases as we get older.
Children who do not get enough calcium in their diets are at risk of delayed growth and osteoporosis later in life.
It is also important to know that older women need more calcium than men. As women go through menopause, estrogen levels drop. Estrogen protects bones by promoting the activity of osteoblasts, or bone-building cells, which is why women need more calcium than men once they hit menopause.
People with gastrointestinal disorders such as Celiac Disease, lactose intolerance or the inflammatory bowel disease they are also at higher risk of deficit, as the conditions can cause disturbances in nutrient absorption.
What happens if you eat too much?
It is almost impossible to get too much of a nutrient from your diet alone. Instead, it's easy to get too much of a nutrient from supplementation, and more isn't always better when it comes to calcium.
Kidney stones
Although more research is needed, some studies have suggested that large doses of this mineral supplements, especially when taken without food, may increase the risk of kidney stones in susceptible people, according to a September 2014 review in Translational Andrology and Urology.
Constipation
La hypercalcemia, or high blood levels, is associated with adverse gastrointestinal symptoms, including stomach pain, nausea, vomiting, and constipation.
Calcium carbonate supplements, in particular, have been linked to an increased risk of constipation.
cardiac complications
Some studies have suggested that men who take high-dose supplements may be at increased risk of cardiac complications such as cardiovascular disease and heart attack.
Are there risks in its consumption?
Calcium supplements have been shown to interact with several common medications such as:
- Bisphosphonates
- Fluoroquinolone and tetracycline antibiotics
- levothyroxine
- Phenytoin
- disodium tiludronate
- Thiazide-type diuretics: May increase calcium absorption, which can lead to hypercalcemia or high levels in the blood.
- Corticosteroids: Long-term use can reduce levels in the body, increasing the risk of bone density loss.
What to look for in a calcium supplement?
Before starting a supplement, it's best to talk to a doctor first. Starting any dietary supplement without information about your levels is not recommended. If your doctor or registered dietitian recommends a supplement, look for one made by a brand that has been third-party tested.
The body generally absorbs about 500 milligrams or less of calcium at once, so it's best to space your intake (from whole foods or supplements) throughout the day.
El calcium carbonate and citrate are two common forms of supplements. Carbonate is cheaper and contains the most elemental calcium (40 percent), which means you'll get more per pill.
Citrate provides about 20 percent elemental calcium, so you may need to end up taking more pills to get enough. It is not uncommon for supplements to also contain vitamin D to optimize absorption.
Calcium carbonate is best taken with meals, while citrate can be taken neat or with food.