All About Calcium

19 october 2023

Would you like to know more about that one mineral that's crucial for both your bones and your energy levels? Then keep reading! In this article, you'll discover everything about calcium: from what it actually is to how to ensure you're getting enough of it.

What is Calcium?

Calcium, also known as lime, is an essential mineral naturally found in various foods. It is the most abundant mineral in the human body and plays a role in multiple processes. It is particularly known for its role in building and maintaining strong bones and teeth. But that's not all. Calcium is also involved in muscle contractions, blood clotting, and neurotransmission.

How is Calcium Absorbed?

Calcium is primarily absorbed in the small intestine. Several factors can influence absorption:

Vitamin D: Vitamin D ensures your body properly absorbs calcium and is needed to deposit calcium in bones.
Physical Activity: Sufficient exercise ensures your body absorbs calcium well.
Hormonal Balance: Changes in the hormonal balance of women during menopause negatively affect calcium absorption.
Age: Calcium absorption can decrease as you get older.

Where is Calcium Found?

Calcium is found in many different types of food:

Dairy products such as milk and cheese.
Green leafy vegetables like kale and spinach.
Nuts and seeds.
Legumes.

To meet your daily calcium needs through diet, you could drink two glasses of milk, eat a bowl of yoghurt with nuts, and add a portion of kale to your meal.

Did you know that... both vitamin D and vitamin K are important for the absorption of calcium from food? Read here how vitamin D and K work together.

What is Calcium Good For?

Calcium has several important functions in the body:

Blood Clotting: Calcium contributes to proper blood clotting.
Bone Development: Calcium is necessary for normal growth and development of bones in children.
Bone Maintenance: Calcium is good for maintaining normal bones.
Cell Division: Calcium contributes to a normal process of cell division.
Energy: Calcium activates your body's natural energy.
Mouth and Teeth: Calcium is needed for the maintenance of normal teeth.
Muscles: Calcium contributes to normal muscle function.
Digestion: Calcium supports digestion.
Nervous System: Calcium contributes to normal neurotransmission.

What is the Recommended Daily Amount of Calcium?

The recommended daily amount of calcium varies by age group:

Group	Recommended amount in milligrams per day
6-11 months	450
1-3 years	500
4-8 years	700
Males 9-17 years	1200
Males 18-24 years	1000
Males 25-96 years	950
Males 70+	1200
Females 9-17 years	1100
Females 18-24 years	1000
Females 25-50 years	950
Females 51-69 years	1100
Females 70+	1200
Pregnant women	1000
Breastfeeding women	1000

What are the Symptoms of a Calcium Deficiency?

A deficiency in calcium can lead to:

Muscle cramps
Fatigue
Brittle nails
Bone pain and increased risk of fractures
Dental problems

What are the Consequences of Too Much Calcium?

An excess of calcium can lead to kidney stones and interfere with the absorption of other minerals such as iron, magnesium, and zinc. Therefore, it is important not to exceed the accepted upper limit of 2.5 grams per day.

Can I Take Calcium Supplements During Pregnancy?

Calcium during pregnancy is important for both the mother and the child. Calcium contributes to the development of the baby's bones and supports the maintenance of strong bones in the mother. The recommended daily amount of calcium for pregnant women is 1000 milligrams. It is advisable to consult with your healthcare provider to determine if calcium supplements are necessary and in what quantities. This may vary depending on individual needs and diet.

In Conclusion

Calcium is an indispensable mineral that contributes to a wide range of bodily processes, from your bones and muscles to your energy levels. Ensure you get enough calcium through a balanced and healthy diet or, if necessary, through supplements. At Vitaminstore, you can find high-quality calcium supplements to meet your needs.

Do you have any questions after reading this article or would you like personal advice? Contact our health coaches via the online chat or visit a store near you. Our health coaches are ready to help you!