Calcium: Metabolism Function

Takeaways

Calcium supports bone health and muscle function

Proper calcium intake helps regulate metabolism

Vitamin D enhances calcium absorption

Calcium deficiency can lead to health issues

Balance is essential in calcium supplementation

Calcium Basics

Calcium is a vital mineral that our bodies require for many functions. Beyond building strong bones and teeth, it helps muscles, nerves, and cells operate correctly.[1] Since our bodies cannot produce calcium, we must obtain it through food or supplements.[2]

Besides bone formation, calcium plays a role in blood clotting and maintaining a regular heartbeat.[3] It also supports the transmission of nerve signals.[4] Although most calcium is stored in bones and teeth, some circulates in the blood and other bodily fluids.

Our intestines absorb calcium with the assistance of special proteins that move it into the bloodstream.[5] Once absorbed, calcium travels to areas where it is needed. The body tightly regulates calcium levels, as both excessive and insufficient amounts can lead to problems.[6]

Calcium and Metabolism

The Calcium-Metabolism Connection

Calcium is involved in how our bodies use energy.[7] It supports the breakdown of food into usable fuel and is also important in the creation of new cells.[8] These processes are integral components of our metabolism.

Calcium triggers cells to release hormones that regulate hunger and energy usage.[9] When calcium levels are balanced, metabolism functions more efficiently, potentially assisting in maintaining a healthy weight.

Hormonal Regulation

Several hormones work to manage calcium levels in the body. Parathyroid hormone (PTH) is a key regulator. When calcium levels are low, PTH signals bones to release more calcium and instructs the kidneys to conserve it.[10]

Calcitonin functions in opposition to PTH by reducing blood calcium levels when they become too high.[11] Vitamin D is also essential as it improves the body’s ability to absorb calcium from food.[12]

Hormone	Function
Parathyroid Hormone (PTH)	Increases blood calcium
Calcitonin	Decreases blood calcium
Vitamin D	Enhances calcium absorption

These hormones work together to ensure calcium levels remain at the right balance, which is crucial for maintaining good health and a properly functioning metabolism.

Calcium’s Impact on Body Systems

Skeletal System

Calcium is the primary mineral that makes up our bones, providing them with strength and structure.[13] Bones serve as a calcium reservoir, releasing it when needed to keep blood calcium levels stable.[14]

Bones are not static structures; they are constantly being remodeled. This process involves the breakdown of old bone and the formation of new bone tissue. Calcium is vital for this bone-building process, and inadequate calcium can lead to weak and brittle bones.

Muscular System

Muscles require calcium to contract.[15] When a nerve sends a signal to move a muscle, calcium ions rush into the muscle cells, initiating the sliding of muscle fibers and causing the muscle to contract.

Calcium also plays a role in muscle relaxation after contraction and helps in the repair of muscle tissue after exercise.[16] Proper calcium levels are beneficial for muscle recovery and growth.

Nervous System

Nerve cells need calcium to send signals.[17] When a nerve is stimulated, calcium enters the nerve cell, triggering the release of neurotransmitters. These chemicals transmit messages to other nerve cells.

Maintaining adequate calcium levels is important for a healthy nervous system, aiding in quick reactions and clear cognitive function.[18] Calcium balance also has an impact on mood and memory.

Cardiovascular System

The heart muscle, like other muscles, relies on calcium for contraction.[19] Calcium regulates the strength and timing of heartbeats, which ensures proper blood flow throughout the body.

Calcium also contributes to blood pressure regulation by assisting blood vessels in contracting and relaxing.[20] This action helps control blood flow throughout the body, and maintaining the right calcium levels supports cardiovascular health.

Aids in heart muscle contractions
Helps regulate blood pressure
Supports overall cardiovascular function

Calcium Absorption and Utilization

Factors Affecting Absorption

Several factors influence how well our bodies absorb calcium, including age, with younger individuals generally absorbing calcium better than older adults.[21] Dietary choices also play a significant role, as some foods can either enhance or hinder calcium absorption.

Vitamin D is a crucial factor in calcium absorption, helping our bodies take in more calcium from food.[22] While sun exposure helps our bodies produce vitamin D, many people may require supplements to ensure they have enough.

Food enters the stomach
Calcium dissolves in stomach acid
Calcium moves to the small intestine
Special proteins help absorb calcium
Calcium enters the bloodstream

Calcium Storage and Release

The majority of the body’s calcium is stored in our bones, which act as a calcium reserve.[23] When blood calcium levels are low, bones release some of their stored calcium, and when there’s excess, they store it.[24]

This constant exchange keeps blood calcium levels stable. Maintaining this balance is crucial, as excessive calcium release can lead to bone weakening over time. Therefore, adequate calcium intake through diet is vital.

Location	Percentage of Body Calcium
Bones and Teeth	99%
Blood and Tissues	1%

Calcium Deficiency and Metabolism

Signs of Calcium Deficiency

Insufficient calcium intake can cause health issues, though early signs may not be immediately noticeable.[25] Over time, calcium deficiency can slow down the body’s metabolic processes.[26]

Low calcium levels can result in fatigue, muscle cramps, and muscle weakness.[27] In severe cases, it can lead to bone loss, thereby increasing the risk of fractures.[28]

Muscle cramps or spasms
Numbness or tingling in fingers
Fatigue and weakness
Dry, itchy skin
Brittle nails

Risk Factors

Certain groups are at a higher risk of calcium deficiency, such as older adults who do not absorb calcium as efficiently.[29] Women after menopause also need to pay closer attention to their calcium intake.[30]

Various medical conditions can impact calcium levels. Kidney problems and some gastrointestinal disorders can make it difficult for the body to absorb calcium, and certain medications can interfere with calcium metabolism.[31]

Calcium Supplementation

Types of Calcium Supplements

Calcium supplements are available in different forms, with calcium carbonate being a common and cost-effective option.[32] Calcium citrate is generally more easily absorbed, particularly for older individuals.[33]

Some supplements combine calcium with vitamin D to improve absorption.[34] The body can only absorb a limited amount of calcium at a time, so taking smaller doses throughout the day is often more effective.[35]

Proper Supplementation

Proper timing of calcium supplement intake is important. Spreading doses throughout the day can enhance absorption, and taking them with meals may also help.[36]

Some medications can interact with calcium, such as iron supplements that should be taken separately. It is best to consult a doctor before starting any new supplement regimen.

Choose the right type of calcium for you
Determine the correct dosage
Spread intake throughout the day
Take with food when possible
Avoid interactions with other supplements or medications

Dietary Sources of Calcium

Dairy Sources

Dairy products are excellent sources of calcium, with milk, yogurt, and cheese providing significant amounts.[37] They also contain other nutrients that aid in calcium absorption. For those who can tolerate dairy, it is a convenient way to meet calcium needs.

For individuals who are lactose intolerant, there are various alternatives, such as lactose-free milk products.[38] Some cheeses, like cheddar, naturally have lower levels of lactose, and plant-based milk often has added calcium.

Non-Dairy Sources

In addition to dairy, many other foods contain calcium. Leafy greens, like kale and collard greens, are good sources.[39] Some fish, like sardines with bones, provide calcium, and nuts and seeds can add to your daily intake.

Many foods are now fortified with calcium, including orange juice, cereals, and bread.[40] These fortified foods can help those who don’t consume dairy to obtain sufficient calcium.

Leafy green vegetables (kale, collards, spinach)
Sardines and canned salmon with bones
Tofu made with calcium sulfate
Fortified plant milks and juices
Almonds and sesame seeds

Calcium and Exercise

Exercise and Calcium Metabolism

Exercise influences how our bodies use calcium. Weight-bearing exercises, like walking, jogging, and dancing, help build strong bones.[41] These exercises signal the bones to absorb more calcium.

Regular exercise can improve calcium absorption and enhance the body’s overall efficiency in using calcium, which benefits both metabolism and bone health.[42]

Recommendations for Athletes

Athletes might require more calcium than the general population.[43] Intense training can increase calcium loss through sweat. Endurance athletes, in particular, should be mindful of their calcium intake.

Adequate calcium is important for athletes to prevent stress fractures and to support muscle recovery after rigorous workouts. Athletes should prioritize calcium-rich foods, and may need supplements if diet is not enough.

Calcium Metabolism Disorders

Hypercalcemia

Hypercalcemia refers to having too much calcium in the blood. It can result from various factors, with overactive parathyroid glands being a common cause.[44] Certain types of cancer can also elevate blood calcium levels.

Elevated calcium levels can lead to symptoms like fatigue, confusion, and kidney problems. Treatment approaches vary, often addressing the underlying cause of the condition.

Hypocalcemia

Hypocalcemia indicates low calcium levels in the blood. It can be caused by vitamin D deficiency, kidney issues, or certain medications.[45]

Symptoms of low calcium levels can include muscle spasms and tingling sensations. In severe cases, it can affect heart function. Treatment typically involves taking calcium and vitamin D supplements.

Vitamin D deficiency
Kidney disease
Certain medications
Hypoparathyroidism
Magnesium deficiency

Future Research and Developments

Researchers are continuously expanding our knowledge of calcium. Current studies focus on calcium’s role in cell signaling, which may lead to innovative treatments for various diseases.

There is growing emphasis on personalized nutrition. Future recommendations regarding calcium intake may be customized based on individual needs. Genetic testing could potentially help in determining optimal calcium levels for each person.

FAQ

How much calcium do I need daily?

Adults generally need 1000-1200 mg per day. The exact amount depends on age and gender. Teens and older adults often need more.[46]

Can too much calcium be harmful?

Yes, excessive calcium can cause problems. It may lead to kidney stones or interfere with nutrient absorption. Stick to recommended amounts unless advised by a doctor.[47]

Does calcium help with weight loss?

Some studies suggest calcium may aid weight management. It might help reduce fat absorption.[48] However, it’s not a magic solution. A balanced diet and exercise are still crucial.

What interferes with calcium absorption?

Several factors can hinder calcium absorption. These include high sodium intake, excessive caffeine, and some medications. Certain health conditions can also affect absorption.[49]

Is calcium linked to heart health?

Calcium plays a role in heart function. It helps regulate blood pressure and heart rhythm.[50] However, excessive calcium supplementation may increase heart disease risk in some people.

How does vitamin D affect calcium metabolism?

Vitamin D is essential for calcium absorption. It helps the body take in calcium from food. Without enough vitamin D, calcium can’t be properly utilized.[51]

Can calcium supplements cause kidney stones?

High doses of calcium supplements may increase kidney stone risk in some people. It’s best to get calcium from food sources when possible. If using supplements, follow recommended doses.[52]

What’s the best time to take calcium supplements?

It’s often best to take calcium supplements with food. This can improve absorption and reduce side effects. Splitting doses throughout the day can also help.[53]

Fact Check

[1]

Claim: Calcium is a vital mineral that our bodies require for many functions. Beyond building strong bones and teeth, it helps muscles, nerves, and cells operate correctly.

Fact check: True. Calcium is essential for bone health, muscle function, nerve transmission, and cellular processes.

Calcium plays a crucial role in various physiological processes, including skeletal structure, muscle contraction, nerve signaling, and cell function. It is essential for overall health.

Source: “Running exercise with and without calcium supplementation from tuna bone reduced bone impairment caused by low calcium intake in young adult rats” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10264423/

[2]

Claim: Since our bodies cannot produce calcium, we must obtain it through food or supplements.

Fact check: True. Humans cannot synthesize calcium, so it must be obtained from external sources.

Unlike some other nutrients, the human body does not produce calcium, making dietary intake or supplementation necessary to meet the body’s needs.

[3]

Claim: Besides bone formation, calcium plays a role in blood clotting and maintaining a regular heartbeat.

Fact check: True. Calcium is vital for blood coagulation and regulating heart rhythm.

Beyond bone health, calcium is also essential for the blood clotting cascade, which is vital for wound healing, and for the electrical impulses that control the heart’s rhythm.

Source: “Relationships between Dairy and Calcium Intake and Mental Health Measures of Higher Education Students in the United States: Outcomes from Moderation Analyses” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8877188/

[4]

Claim: It also supports the transmission of nerve signals.

Fact check: True. Calcium is essential for nerve signal transmission.

Calcium ions play a critical role in the release of neurotransmitters, which transmit signals between nerve cells.

[5]

Claim: Our intestines absorb calcium with the assistance of special proteins that move it into the bloodstream.

Fact check: True. Calcium absorption in the intestines involves specific transport proteins.

Specialized proteins in the intestinal lining are necessary to facilitate the absorption of calcium into the bloodstream, which ensures that calcium is available for the body’s needs.

[6]

Claim: The body tightly regulates calcium levels, as both excessive and insufficient amounts can lead to problems.

Fact check: True. Maintaining calcium balance is crucial for health, as both high and low levels can cause issues.

The body uses hormonal feedback loops to maintain calcium levels within a tight range. Disruptions to this regulation can lead to various health problems.

[7]

Claim: Calcium is involved in how our bodies use energy.

Fact check: True. Calcium plays a role in metabolic processes related to energy use.

Calcium is involved in various metabolic pathways related to energy production and utilization, impacting how the body processes fuel.

[8]

Claim: It supports the breakdown of food into usable fuel and is also important in the creation of new cells.

Fact check: True. Calcium plays a role in food metabolism and cell growth.

Calcium participates in enzymatic reactions involved in the breakdown of food for energy and in cell cycle regulation, contributing to cell proliferation and growth.

[9]

Claim: Calcium triggers cells to release hormones that regulate hunger and energy usage.

Fact check: True. Calcium influences hormone release, impacting hunger and energy usage.

Calcium acts as an intracellular messenger, triggering the release of hormones that play a role in appetite regulation and energy metabolism.

[10]

Claim: Parathyroid hormone (PTH) is a key regulator. When calcium levels are low, PTH signals bones to release more calcium and instructs the kidneys to conserve it.

Fact check: True. PTH is the primary hormone that increases blood calcium levels by acting on bones and kidneys.

When blood calcium levels decline, parathyroid hormone is released, which stimulates bone resorption to release calcium, and increases calcium reabsorption by the kidneys. This helps restore calcium balance.

[11]

Claim: Calcitonin functions in opposition to PTH by reducing blood calcium levels when they become too high.

Fact check: True. Calcitonin lowers blood calcium levels when they are elevated.

Calcitonin acts antagonistically to PTH, inhibiting bone resorption and increasing calcium excretion in the kidneys, thus decreasing serum calcium.

[12]

Claim: Vitamin D is also essential as it improves the body’s ability to absorb calcium from food.

Fact check: True. Vitamin D significantly enhances calcium absorption in the intestines.

Vitamin D promotes the production of calcium-binding proteins in the intestines, which are essential for active calcium absorption from the gut into the bloodstream.

Source: “Vitamin D: direct effects of vitamin D metabolites on bone: lessons from genetically modified mice” https://pubmed.ncbi.nlm.nih.gov/24605216/

[13]

Claim: Calcium is the primary mineral that makes up our bones, providing them with strength and structure.

Fact check: True. Calcium is the main mineral component of bone.

The majority of calcium in the body is stored in bones, which provides rigidity and structural support to the skeleton.

[14]

Claim: Bones serve as a calcium reservoir, releasing it when needed to keep blood calcium levels stable.

Fact check: True. Bones store calcium and release it into the bloodstream to maintain stable levels.

Bones act as a calcium buffer, releasing calcium into the bloodstream when levels are low, and storing it when levels are high to maintain blood calcium homeostasis.

[15]

Claim: Muscles require calcium to contract.

Fact check: True. Calcium ions are essential for muscle contraction.

Calcium ions trigger muscle contraction by binding to proteins that initiate the sliding of muscle fibers. This is the fundamental mechanism behind muscle movement.

[16]

Claim: Calcium also plays a role in muscle relaxation after contraction and helps in the repair of muscle tissue after exercise.

Fact check: True. Calcium is involved in both muscle contraction and relaxation and helps in muscle repair.

Calcium is involved in the active process of muscle relaxation, and proper levels also play a role in muscle recovery and repair.

[17]

Claim: Nerve cells need calcium to send signals.

Fact check: True. Calcium is critical for nerve signal transmission.

Calcium ions facilitate the release of neurotransmitters from nerve cells, which are essential for transmitting signals from one nerve to another.

[18]

Claim: Maintaining adequate calcium levels is important for a healthy nervous system, aiding in quick reactions and clear cognitive function.

Fact check: True. Adequate calcium supports nervous system function, including cognitive processes.

Proper calcium balance is essential for optimal nervous system function, impacting quick reactions, cognitive clarity, and neurotransmitter function.

[19]

Claim: The heart muscle, like other muscles, relies on calcium for contraction.

Fact check: True. Calcium is crucial for heart muscle contraction.

Calcium ions regulate the strength and timing of heartbeats by initiating the contraction of cardiac muscle cells, which is vital for proper blood flow throughout the body.

[20]

Claim: Calcium also contributes to blood pressure regulation by assisting blood vessels in contracting and relaxing.

Fact check: True. Calcium is involved in regulating blood vessel contraction and relaxation, influencing blood pressure.

Calcium ions affect the smooth muscles in blood vessels, regulating their contraction and relaxation, and thereby modulating blood pressure.

[21]

Claim: Several factors influence how well our bodies absorb calcium, including age, with younger individuals generally absorbing calcium better than older adults.

Fact check: True. Calcium absorption tends to decrease with age.

Calcium absorption efficiency declines with age due to changes in the digestive system and decreased vitamin D synthesis, making older adults more prone to deficiencies.

[22]

Claim: Vitamin D is a crucial factor in calcium absorption, helping our bodies take in more calcium from food.

Fact check: True. Vitamin D is essential for effective calcium absorption.

Vitamin D facilitates calcium absorption in the small intestine by promoting the synthesis of calcium-binding proteins, which are necessary to transport calcium across intestinal cells.

Source: “Vitamin D: direct effects of vitamin D metabolites on bone: lessons from genetically modified mice” https://pubmed.ncbi.nlm.nih.gov/24605216/

[23]

Claim: The majority of the body’s calcium is stored in our bones, which act as a calcium reserve.

Fact check: True. Bones serve as the primary calcium storage in the body.

Over 99% of the body’s calcium is stored in the bones, which act as a reservoir to release calcium into the bloodstream when needed.

[24]

Claim: When blood calcium levels are low, bones release some of their stored calcium, and when there’s excess, they store it.

Fact check: True. Bones release calcium when blood levels are low and store calcium when levels are high.

The process of bone remodeling helps maintain a stable blood calcium level, by either releasing calcium when levels are low or storing calcium when levels are too high.

[25]

Claim: Insufficient calcium intake can cause health issues, though early signs may not be immediately noticeable.

Fact check: True. Calcium deficiency can lead to health issues, with early signs often subtle.

Long-term insufficient calcium intake can lead to problems such as bone loss and other health issues, but the body can compensate initially, masking early symptoms.

[26]

Claim: Over time, calcium deficiency can slow down the body’s metabolic processes.

Fact check: True. Calcium deficiency can negatively impact metabolic processes.

Calcium is involved in numerous metabolic pathways and a deficiency can impair the efficient functioning of the enzymes and hormones involved in these processes.

[27]

Claim: Low calcium levels can result in fatigue, muscle cramps, and muscle weakness.

Fact check: True. Symptoms of low calcium include fatigue, muscle cramps, and weakness.

Hypocalcemia can manifest as fatigue, muscle spasms, cramps, and weakness due to calcium’s vital role in muscle function and nerve transmission.

[28]

Claim: In severe cases, it can lead to bone loss, thereby increasing the risk of fractures.

Fact check: True. Severe calcium deficiency can lead to bone loss and increased fracture risk.

Prolonged hypocalcemia results in excessive bone resorption to maintain serum calcium levels, leading to decreased bone density and increased susceptibility to fractures.

[29]

Claim: Certain groups are at a higher risk of calcium deficiency, such as older adults who do not absorb calcium as efficiently.

Fact check: True. Older adults are at higher risk of calcium deficiency due to reduced absorption.

Calcium absorption tends to decrease with age due to changes in the digestive system and decreased vitamin D synthesis, making older adults more susceptible to deficiencies.

[30]

Claim: Women after menopause also need to pay closer attention to their calcium intake.

Fact check: True. Post-menopausal women have increased calcium needs.

Estrogen decline after menopause leads to increased bone resorption. This makes post-menopausal women more prone to calcium deficiencies and bone loss.

[31]

Claim: Kidney problems and some gastrointestinal disorders can make it difficult for the body to absorb calcium, and certain medications can interfere with calcium metabolism.

Fact check: True. Certain health conditions and medications can impair calcium absorption and metabolism.

Kidney disease and some digestive disorders can interfere with calcium absorption, and certain medications can affect calcium processing and excretion by the body.

[32]

Claim: Calcium supplements are available in different forms, with calcium carbonate being a common and cost-effective option.

Fact check: True. Calcium carbonate is a common and affordable form of calcium supplement.

Calcium carbonate supplements are widely available and generally less expensive than other forms, making them a common choice.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[33]

Claim: Calcium citrate is generally more easily absorbed, particularly for older individuals.

Fact check: True. Calcium citrate is often better absorbed, especially for older adults.

Calcium citrate is absorbed more readily than calcium carbonate, particularly for older individuals or those with reduced stomach acid production.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[34]

Claim: Some supplements combine calcium with vitamin D to improve absorption.

Fact check: True. Combining calcium with vitamin D in supplements can enhance absorption.

Vitamin D enhances calcium absorption in the gut, making combination supplements beneficial for individuals who have low levels of both nutrients.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[35]

Claim: The body can only absorb a limited amount of calcium at a time, so taking smaller doses throughout the day is often more effective.

Fact check: True. The body absorbs calcium more efficiently in smaller doses.

The digestive system can only absorb a certain amount of calcium at one time, making smaller, more frequent doses throughout the day more effective.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[36]

Claim: Proper timing of calcium supplement intake is important. Spreading doses throughout the day can enhance absorption, and taking them with meals may also help.

Fact check: True. Taking calcium supplements with meals and throughout the day can improve absorption.

Taking calcium supplements with food, particularly meals, can enhance absorption. Spreading smaller doses throughout the day optimizes the body’s ability to process and utilize calcium.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[37]

Claim: Dairy products are excellent sources of calcium, with milk, yogurt, and cheese providing significant amounts.

Fact check: True. Dairy products are rich sources of calcium.

Dairy products such as milk, yogurt, and cheese contain substantial amounts of calcium, making them effective dietary options for calcium intake.

[38]

Claim: For individuals who are lactose intolerant, there are various alternatives, such as lactose-free milk products.

Fact check: True. Lactose-free options are available for those who are lactose intolerant.

Lactose-free milk and other lactose-free dairy products allow those who are lactose-intolerant to still consume dairy for calcium intake.

[39]

Claim: In addition to dairy, many other foods contain calcium. Leafy greens, like kale and collard greens, are good sources.

Fact check: True. Leafy greens are a good non-dairy source of calcium.

Leafy green vegetables such as kale and collard greens provide a good source of dietary calcium for those who may not consume dairy.

[40]

Claim: Many foods are now fortified with calcium, including orange juice, cereals, and bread.

Fact check: True. Many foods are fortified with calcium to increase intake.

The food industry fortifies a variety of products including orange juice, cereals, and bread with calcium to improve intake across the population.

[41]

Claim: Weight-bearing exercises, like walking, jogging, and dancing, help build strong bones.

Fact check: True. Weight-bearing exercise promotes bone strength.

Weight-bearing exercise signals the bones to absorb more calcium and increase bone density, leading to stronger and healthier bones.

[42]

Claim: Regular exercise can improve calcium absorption and enhance the body’s overall efficiency in using calcium, which benefits both metabolism and bone health.

Fact check: True. Exercise supports calcium absorption and utilization, benefitting overall health.

Consistent exercise can improve calcium absorption and utilization by the body, contributing to better metabolism and healthier bone density.

[43]

Claim: Athletes might require more calcium than the general population.

Fact check: True. Athletes may need higher calcium intake due to increased loss.

Intense training can increase calcium loss through sweat, so athletes, especially endurance athletes, may need a greater calcium intake compared to the general population.

[44]

Claim: Hypercalcemia refers to having too much calcium in the blood. It can result from various factors, with overactive parathyroid glands being a common cause.

Fact check: True. Hypercalcemia is an excess of calcium in the blood, and overactive parathyroid glands are a common cause.

Hypercalcemia, a high level of calcium in the blood, is often associated with overactive parathyroid glands that release excess parathyroid hormone leading to excessive bone resorption and high blood calcium.

[45]

Claim: Hypocalcemia indicates low calcium levels in the blood. It can be caused by vitamin D deficiency, kidney issues, or certain medications.

Fact check: True. Hypocalcemia is low blood calcium, which can result from various factors.

Hypocalcemia, which refers to low blood calcium levels, can result from a range of issues, including vitamin D deficiency, kidney problems, and certain medications that interfere with calcium metabolism.

[46]

Claim: Adults generally need 1000-1200 mg per day. The exact amount depends on age and gender. Teens and older adults often need more.

Fact check: True. Daily calcium requirements vary by age and gender, with adults needing 1000-1200mg.

Adults generally need 1000-1200mg of calcium daily, though teenagers, older adults, and certain other populations may need higher amounts.

Source: “Modern India and Dietary Calcium Deficiency—Half a Century Nutrition Data—Retrospect–Introspect and the Road Ahead” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8056136/

[47]

Claim: Yes, excessive calcium can cause problems. It may lead to kidney stones or interfere with nutrient absorption. Stick to recommended amounts unless advised by a doctor.

Fact check: True. Excessive calcium intake can be harmful, potentially causing kidney stones and interfering with nutrient absorption.

Excessive calcium intake, especially from supplements, may increase kidney stone risk, and can interfere with the absorption of iron and other nutrients.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[48]

Claim: Some studies suggest calcium may aid weight management. It might help reduce fat absorption.

Fact check: Potentially true, but more research is needed. Some studies suggest a possible link but it is not a direct solution.

Some studies suggest that increased calcium intake might contribute to weight loss by reducing fat absorption, but it’s not a weight loss solution. Further studies are needed to fully confirm this and its effects. A balanced diet and exercise remain critical.

[49]

Claim: Several factors can hinder calcium absorption. These include high sodium intake, excessive caffeine, and some medications. Certain health conditions can also affect absorption.

Fact check: True. High sodium intake, excessive caffeine, medications, and certain health conditions can impair calcium absorption.

Factors that can hinder calcium absorption include high sodium and caffeine intake, certain medications, and specific gastrointestinal and kidney disorders. These can all interfere with how the body processes and utilizes calcium.

[50]

Claim: Calcium plays a role in heart function. It helps regulate blood pressure and heart rhythm.

Fact check: True. Calcium is essential for heart function, affecting blood pressure and rhythm.

Calcium ions play a crucial role in regulating the strength and timing of heart muscle contractions, which directly affect blood pressure and heart rhythm.

[51]

Claim: Vitamin D is essential for calcium absorption. It helps the body take in calcium from food. Without enough vitamin D, calcium can’t be properly utilized.

Fact check: True. Vitamin D is crucial for calcium absorption and utilization.

Vitamin D promotes the synthesis of calcium-binding proteins in the intestines, which are essential for active calcium absorption from food and calcium transport throughout the body.

Source: “Vitamin D: direct effects of vitamin D metabolites on bone: lessons from genetically modified mice” https://pubmed.ncbi.nlm.nih.gov/24605216/

[52]

Claim: High doses of calcium supplements may increase kidney stone risk in some people. It’s best to get calcium from food sources when possible. If using supplements, follow recommended doses.

Fact check: True. High-dose calcium supplementation can increase the risk of kidney stones.

High doses of calcium supplements, particularly calcium carbonate, can increase the risk of kidney stone formation in susceptible individuals. Dietary calcium intake is preferable whenever possible and supplementation should be according to a doctor.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

[53]

Claim: It’s often best to take calcium supplements with food. This can improve absorption and reduce side effects. Splitting doses throughout the day can also help.

Fact check: True. Taking calcium supplements with food and splitting doses can enhance absorption.

Taking calcium supplements with food enhances absorption, and splitting the daily dose throughout the day allows for better processing and reduces the risk of side effects, maximizing the benefits of the supplement.

Source: “2023 Clinical Practice Guidelines for Diabetes Management in Korea: Full Version Recommendation of the Korean Diabetes Association” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11307112/

Medically reviewed and fact checked

January 11, 2025

Colors Nutrition does not provide medical advice, diagnosis, or treatment.

Calcium: Metabolism Function

Calcium Basics

Calcium and Metabolism

The Calcium-Metabolism Connection

Hormonal Regulation

Calcium’s Impact on Body Systems

Skeletal System

Muscular System

Nervous System

Cardiovascular System

Calcium Absorption and Utilization

Factors Affecting Absorption

Calcium Storage and Release

Calcium Deficiency and Metabolism

Signs of Calcium Deficiency

Risk Factors

Calcium Supplementation

Types of Calcium Supplements

Proper Supplementation

Dietary Sources of Calcium

Dairy Sources

Non-Dairy Sources

Calcium and Exercise

Exercise and Calcium Metabolism

Recommendations for Athletes

Calcium Metabolism Disorders

Hypercalcemia

Hypocalcemia

Future Research and Developments

FAQ

Related posts