Calcium
Calcium is a nutrient that has always caught my attention. Growing up in Wisconsin, the dairy state, I saw many dairy products that advertised their high calcium content. In school, I was taught to drink my milk to grow strong bones. I also noticed that many foods were “fortified” with calcium. Why is calcium so important? Does everyone need a lot of calcium?
Before we can answer any of those questions, we need to know what calcium is. Calcium is a micronutrient. More specifically, it is a mineral. We are unable to make calcium in our bodies. Therefore, calcium must be consumed from our diet or supplementation.
Calcium is found in high quantities in dairy, canned fish, leafy greens, “fortified” foods, and lentils. Cheeses are some of the best sources of calcium because they contain small amounts of vitamin D. Vitamin D is essential for Calcium absorption. Without vitamin D, your body will absorb less than 10% of the consumed calcium. Therefore, foods containing calcium should be eaten in conjunction with foods containing vitamin D.
For individuals with a limited diet, supplementation might be necessary. It is recommended that most individuals consume about 1,000 mg of calcium per day (the amount increases slightly for aging populations). Calcium supplements come in many forms with the most popular being calcium carbonate. Calcium supplements should be taken with a meal and spread out throughout the day to maximize absorption.
Why is calcium so important?
Proper calcium balance is essential for our bones, nervous system, and heart health. Calcium provides density to our bones, regulates neural transmitters, signals the breakdown of dying nerve cells, and helps regulate elasticity in our arteries.
The level of calcium in our blood is a primary signal for a lot of secondary reactions. This means that your body decides to do things based on the amount of calcium that is freely available in your blood. If calcium in your blood is high, your body will store excess calcium in your bones. If calcium in your blood is low, your body will create a series of hormonal reactions to release calcium from the bones.
Chronic low levels of calcium can lead to osteoporosis (low bone density). Your body will constantly be pulling calcium out of your bones to maintain the calcium in your blood. Having a diet high in calcium is critical for growing children. It helps them grow healthy bones and regulate their hormonal levels.
Does everyone need a lot of calcium?
It is still common practice to recommend a minimum of 1,000mg of calcium per day, and even up to 1,200mg per day for aging populations. The logic is rather straightforward. Osteoporosis (low bone density) is a common problem in aging populations. Osteoporosis is caused by low calcium. Therefore, aging populations should consume extra calcium.
However, it is much more complicated than that. Many other factors can cause osteoporosis, including hormonal changes, low vitamin D, phosphoric acid (from soda), and malnutrition. Therefore, supplementing calcium in excess could lead to other issues.
As you age, your body will start to store calcium everywhere. Calcium can be stored in your arteries, potentially leading to a heart attack. Calcium stored in joints can lead to arthritis. Calcium can even get clogged in our renal system, leading to painful kidney stones. Improper supplementation can easily lead to excessive calcium consumption.
Therefore, you should ask your doctor before supplementing with calcium. Calcium should also be consumed from food sources as much as possible, and foods that contain calcium should be consumed along with foods that contain vitamin D. In general, avoid chronic overconsumption of calcium. If you feel that you are at risk for osteoporosis, talk with your doctor. They will likely address some of the other factors impacting osteoporosis – because increasing dietary calcium does not always increase bone calcium content and factors other than the amount of calcium consumed affects this disease.
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Südhof, T. C. (2012). Calcium Control of Neurotransmitter Release. Cold Spring Harbor Perspectives in Biology, 4(1), a011353. https://doi.org/10.1101/cshperspect.a011353
Top 15 Calcium-Rich Foods (Many Are Nondairy). (2021, November 4). Healthline. https://www.healthline.com/nutrition/15-calcium-rich-foods
What role does the skin play in proper calcium absorption from the digestive tract? | Socratic. (n.d.). Socratic.Org. Retrieved November 30, 2022, from https://socratic.org/questions/what-role-does-the-skin-play-in-proper-calcium-absorption-from-the-digestive-tra
