Takeaways
- Calcium builds and maintains strong bones and teeth
- It helps muscles contract and nerves send signals
- Calcium supports heart health and blood clotting
- Proper intake may lower risk of osteoporosis
- Vitamin D aids calcium absorption in the body
- Balanced diet and supplements can meet calcium needs
What is Calcium?
Calcium is a vital mineral for your body’s health. It’s the most abundant mineral, with most of it stored in your bones and teeth.[1] However, calcium’s role extends beyond just bone strength.
This mineral assists in blood clotting and maintains a regular heartbeat.[2] Calcium also enables muscle movement and facilitates nerve signal transmission.[3] Your body depends on calcium for various essential functions.
Your body cannot produce calcium, so it must be obtained through diet or supplements.[4] Calcium is stored in bones, and if intake is insufficient, the body will draw calcium from bones, potentially weakening them over time.[5]
Calcium in the Diet
Food Sources
Many foods naturally contain calcium. Dairy products such as milk, yogurt, and cheese are well-known sources.[6] However, calcium can also be found in various other foods.
Some good non-dairy sources of calcium are leafy green vegetables like kale and spinach, fortified plant-based milks, tofu, almonds, and canned sardines or salmon with bones.[7]
- Leafy green vegetables (spinach, kale, collard greens)
- Fish with soft bones (sardines, salmon)
- Fortified foods (orange juice, cereal, bread)
- Nuts and seeds (almonds, sesame seeds)
- Legumes (soybeans, white beans)
Dairy items tend to offer higher calcium levels per serving; however, plant sources can contribute significantly.[8] Consuming a diverse range of foods helps to ensure sufficient calcium intake.
Recommended Daily Intake
The amount of calcium needed differs based on age and sex.[9] Children and teenagers require higher amounts for bone development.[10] Older adults also need more calcium to maintain bone density.[11]
The following are general guidelines for daily calcium intake. Infants 0-6 months need 200mg, infants 7-12 months need 260mg, children 1-3 years need 700mg, children 4-8 years need 1,000mg, children 9-13 years need 1,300mg, teens 14-18 years need 1,300mg, adults 19-50 years need 1,000mg, adults 51-70 years need 1,200mg, and adults 71+ years need 1,200mg.[12]
| Age Group | Calcium Needed (mg/day) |
|---|---|
| 1-3 years | 700 |
| 4-8 years | 1000 |
| 9-18 years | 1300 |
| 19-50 years | 1000 |
| 51+ years (women) | 1200 |
| 51+ years (men) | 1000 |
| Pregnant/breastfeeding | 1000-1300 |
These figures are only general recommendations. Individual calcium requirements may vary. Consult your doctor for advice tailored to your specific needs.
Several factors influence how well your body absorbs calcium from food. Vitamin D is crucial for calcium absorption.[13] Eating calcium-rich foods along with vitamin D can enhance this process.
Certain substances can hinder calcium absorption, including foods high in oxalates (such as spinach and rhubarb) and phytates (found in beans, seeds, and nuts), as well as high amounts of sodium, caffeine, and alcohol.[14]
- Oxalates (found in spinach and rhubarb)
- Phytates (found in whole grains and beans)
- Excessive caffeine or alcohol
- High-sodium diets
Consuming calcium throughout the day in smaller amounts can increase absorption, as the body can process it more effectively this way.[15]
Calcium and Bone Health
Bone Formation and Maintenance
Calcium is essential for forming and maintaining strong bones, with about 99% of your body’s calcium located in bones and teeth.[16] Bones serve as a reservoir, storing and releasing calcium as needed.[17]
During youth, the body stores more calcium in bones than it removes, which helps to develop strong and dense bones.[18] As people age, this process slows, leading to more calcium being withdrawn than deposited.
Bone remodeling, the continuous breakdown of old bone and formation of new bone, occurs throughout life, requiring calcium.[19] Without enough calcium, bones can become weak and brittle.
Bone density peaks around age 30, after which bone mass begins to decline.[20] Sufficient calcium intake can slow this loss, helping to maintain bone strength with age.[21]
Osteoporosis Prevention
Osteoporosis is a condition characterized by weak, fragile bones, which increases fracture risk.[22] Long-term inadequate calcium intake can contribute to the development of osteoporosis.[23]
Adequate calcium throughout life, particularly in childhood and adolescence, helps to prevent osteoporosis.[24] This is the critical period for bone growth and strengthening.
It’s beneficial to improve bone health at any age. Even older adults can slow bone loss and reduce fracture risk by increasing their calcium intake.[25]
To support bone health with calcium, aim for adequate intake, include vitamin D in your diet, choose calcium-rich foods, and consider supplements when necessary.[26]
- Eat a calcium-rich diet
- Get enough vitamin D
- Exercise regularly, especially weight-bearing exercises
- Avoid smoking and excessive alcohol
- Talk to your doctor about bone density testing
Remember that calcium alone is not sufficient. Strong bones benefit from a healthy lifestyle with regular exercise, a balanced diet, and sufficient calcium intake.[27]
Calcium’s Role in Muscle Function
Calcium is essential for more than bone health. It plays a critical role in muscle function.[28] Your muscles rely on calcium every time you move.
When a muscle is signaled to move, calcium enters the muscle cells. This action triggers a series of events that cause muscle fibers to slide past one another, resulting in muscle contraction.[29]
After the muscle contraction, calcium leaves the cells, allowing the muscle to relax.[30] This process happens very quickly, enabling smooth and coordinated movements.
Insufficient calcium can prevent proper muscle contraction, potentially leading to muscle weakness, cramps, or even spasms in severe cases.[31]
Athletes and active people need to focus on calcium intake because intense exercise can increase calcium loss through sweat.[32] Replacing lost calcium is crucial for muscle function and recovery.
Calcium also contributes to muscle health through muscle metabolism and energy production, which can improve muscle endurance and overall performance.[33]
Calcium and Heart Health
The heart is a muscle that requires calcium to function properly, as it helps the heart muscle contract and relax, maintaining a consistent and strong heartbeat.[34]
Calcium helps regulate heart rhythm by controlling electrical signals. Irregular heart rhythms can develop when calcium levels are inadequate.[35]
Maintaining calcium balance is crucial for heart health because too much calcium may cause calcium buildup in arteries, potentially raising the risk of heart disease.[36]
The link between calcium intake and heart health is complex. Some studies indicate that high calcium intake from supplements might increase the risk of heart disease, while calcium from food sources appears to have no such effect.[37]
Experts generally recommend obtaining calcium from food sources for heart health. If supplements are needed, consult your doctor to determine the correct dosage that balances bone health benefits with heart health considerations.[38]
Keep in mind that heart health relies on more than just calcium, and other factors, such as a balanced diet, regular exercise, and avoiding smoking, also play critical roles.
Calcium and Nerve Signaling
Beyond bones and muscles, calcium is also vital for nerve signaling, which is essential for movement and thought.[39]
Neurons, or nerve cells, use electrical and chemical signals to communicate, and calcium is important in this process. When a neuron fires, calcium enters the cell and causes the release of neurotransmitters.[40]
Neurotransmitters carry signals between nerve cells across a synapse, and calcium helps regulate the amount of neurotransmitter released.[41]
This rapid process allows for quick reactions and coordinated movements. Calcium facilitates many actions, from catching a ball to doing math.[42]
Calcium’s role in nerve signaling affects many body functions such as memory, mood, and even sleep.[43]
- Muscle movement
- Heart rhythm
- Hormone release
- Memory and learning
Maintaining healthy calcium levels is crucial for the nervous system. Too little calcium can cause numbness and tingling, and in severe instances, seizures.[44]
However, a balanced level is important, as too much calcium can disrupt nerve function. This is why the body closely regulates blood calcium levels.[45]
Calcium Absorption and Metabolism
Vitamin D and Calcium
Vitamin D and calcium function together in the body, and you need vitamin D to absorb calcium from food.[46] Without enough vitamin D, you will not fully benefit from the calcium you consume.
Vitamin D assists calcium absorption in two key ways: it improves calcium absorption in the small intestine and it helps regulate calcium levels in the blood.[47]
- It increases calcium absorption in your intestines.
- It helps your kidneys hold onto calcium, reducing loss through urine.
Your body produces vitamin D when exposed to sunlight.[48] Dietary sources include fatty fish, egg yolks, and fortified foods like milk and cereals.[49]
- Fatty fish (salmon, tuna, mackerel)
- Egg yolks
- Fortified foods (milk, orange juice, cereal)
Many people do not receive enough vitamin D from sunlight and diet, especially those in northern regions or those who stay indoors. A vitamin D supplement may be helpful in these cases.[50]
The right amount of vitamin D helps the body use calcium efficiently for bone health and other functions.[51] If you’re concerned about your vitamin D levels, speak with your doctor who can assess them and advise on how to increase your intake if necessary.
Other Factors Affecting Calcium Absorption
Several factors impact how well the body absorbs and uses calcium. Some factors improve absorption, while others hinder it.[52]
Factors that increase calcium absorption include adequate vitamin D levels, consuming calcium with food, and dividing calcium intake throughout the day.[53]
- Vitamin D (as discussed above)
- Vitamin C
- Protein
- Lactose (for those who can digest it)
Factors that can inhibit calcium absorption include high intakes of salt, caffeine, and alcohol as well as certain medications. Some medical conditions can also interfere with the absorption process.[54]
- Phytic acid (found in whole grains and beans)
- Oxalic acid (found in spinach and rhubarb)
- Excessive sodium intake
- Caffeine
- Alcohol
Age impacts calcium absorption. The body becomes less efficient at absorbing calcium as it ages, so calcium requirements increase.[55]
Certain health conditions, like celiac disease, Crohn’s disease, and kidney disease, can affect calcium absorption.[56]
- Celiac disease
- Inflammatory bowel disease
- Kidney disease
- Certain medications
Understanding these factors helps you to make good choices regarding calcium intake. You might avoid consuming high-calcium foods with foods high in oxalic acid, or include vitamin C with calcium-rich foods.
Remember that absorption is just one factor. The body also needs to retain and use calcium effectively. A balanced diet and healthy lifestyle support overall calcium metabolism.
Calcium Deficiency
Symptoms
Insufficient calcium can result in several health problems. The symptoms of calcium deficiency, also called hypocalcemia, can be subtle at first and often develop gradually.
Early symptoms of calcium deficiency may include muscle cramps, tingling in the hands and feet, and fatigue.
- Muscle cramps or spasms
- Numbness or tingling in fingers
- Fatigue or weakness
- Poor appetite
More severe symptoms can develop as a calcium deficiency worsens such as muscle spasms, numbness, confusion, and seizures.
- Dry, rough skin
- Brittle nails
- Coarse hair
- Depression
- Memory problems
- Hallucinations
Calcium deficiency in children can lead to impaired growth and delayed tooth development. In severe cases, it can cause rickets, a condition that softens and weakens bones.
Long-term calcium deficiency affects multiple systems in the body, potentially causing osteoporosis, increasing the risk of fractures and may contribute to heart problems and high blood pressure.
If you think you might have a calcium deficiency, see your doctor. They can perform blood tests to measure calcium levels and recommend appropriate treatment.
Risk Factors
Certain groups of people are at higher risk for calcium deficiency. Being aware of these risks can help you take steps to avoid low calcium levels.
Common risk factors for calcium deficiency include inadequate calcium intake, vitamin D deficiency, older age, and a diet high in processed foods.
| Risk Factor | Potential Impact |
|---|---|
| Age | Older adults absorb less calcium |
| Gender | Women, especially after menopause, are at higher risk |
| Diet | Low calcium intake or high sodium diet |
| Medications | Some drugs interfere with calcium absorption |
| Digestive disorders | Conditions like Crohn’s disease can reduce absorption |
| Vitamin D deficiency | Reduces calcium absorption |
| Kidney problems | Can affect calcium regulation |
Certain medical conditions, including kidney disease, digestive disorders, and parathyroid disorders, can also lead to calcium deficiency.
- Hypoparathyroidism
- Pancreatitis
- Kidney failure
- Certain cancers
Some medications, such as certain diuretics, anti-seizure drugs, and corticosteroids, can affect calcium levels. If you take these medications, consult your doctor about monitoring your calcium.
Lifestyle factors also contribute, as smoking and heavy alcohol consumption can reduce calcium absorption. A sedentary lifestyle can contribute to bone loss, increasing calcium needs.
Knowing your risk factors can encourage you to take action, such as eating more calcium-rich foods or discussing supplements with your doctor.
Calcium Supplements
Types of Calcium Supplements
If you can’t get sufficient calcium from your diet, supplements can help. Several types of calcium supplements are available, each with unique characteristics.
The two most common types of calcium supplements are calcium carbonate and calcium citrate.
- Calcium carbonate
- Calcium citrate
Calcium carbonate is the least expensive option, containing the most elemental calcium, but it requires stomach acid for absorption and should be taken with food. Calcium citrate is easily absorbed, with or without food, but contains less calcium per pill and may require a higher dose.
| Type | Calcium Content | Absorption | Best Taken | Notes |
|---|---|---|---|---|
| Calcium Carbonate | 40% | With food | Any time | Most common, least expensive |
| Calcium Citrate | 21% | With or without food | Any time | Better for those with low stomach acid |
Calcium carbonate is widely available and the most economical. It provides the highest amount of elemental calcium but needs stomach acid to be absorbed, so it is best taken with food.
Calcium citrate is absorbed more easily, regardless of food intake, making it a good choice for those with low stomach acid or absorption issues. However, it contains less calcium per pill, and you may need to take more.
Other types of calcium supplements include calcium lactate, calcium gluconate, and calcium phosphate.
- Calcium gluconate
- Calcium lactate
- Calcium phosphate
These less common options are often more expensive and don’t offer significant advantages for most people.
When choosing a supplement, consider the type, how well it’s absorbed, any potential interactions with medications, and the dosage you require.
- The amount of elemental calcium
- Your dietary habits
- Any digestive issues you have
- Cost and convenience
The body can only absorb about 500 mg of calcium at a time, so if you require more than that, it is best to split your intake throughout the day.
Potential Side Effects
Calcium supplements, while beneficial, can cause some side effects, most of which are mild but some can be more serious.
Common side effects from calcium supplements can include bloating, constipation, and gas.
- Constipation
- Bloating
- Gas
These side effects are typically mild and can be managed by drinking more water and adding more fiber to your diet.
Less common but more serious side effects can include kidney stones and hypercalcemia (too much calcium in the blood).
- Kidney stones
- Calcium buildup in blood vessels
- Interactions with other medications
The chance of serious side effects increases with high doses of calcium supplements, so following the recommended dosages is critical.
Some research suggests a link between calcium supplements and heart disease risk, however, this link is debated and requires further investigation.
To minimize side effects, start with a low dose and increase gradually, take your calcium supplements with food if you are taking calcium carbonate, drink plenty of water, and consult your doctor if you have concerns.
- Start with a low dose and increase gradually
- Split doses throughout the day
- Choose a supplement that’s easily absorbed
- Take supplements with food (unless directed otherwise)
- Stay hydrated
Talk to your doctor if you experience persistent side effects, so they can help adjust your dose or suggest alternative options.
Remember that getting calcium from food is generally safer than relying on supplements. Use supplements only if you cannot meet your needs through diet.
Calcium and Other Nutrients
Calcium does not function alone in the body and interacts with other nutrients, which can affect how well the body absorbs and utilizes calcium.
Understanding these interactions can help you maximize the benefits of your calcium intake, and some key nutrients that interact with calcium include vitamin D, vitamin K, and magnesium.
- Vitamin D: Helps your body absorb calcium
- Magnesium: Works with calcium in bone formation
- Vitamin K: Helps direct calcium to your bones
- Phosphorus: Partners with calcium in bone structure
- Protein: Aids in calcium absorption
These nutrients work together to maintain bone health and other vital functions. A balanced diet generally provides these nutrients in sufficient quantities.
Some nutrients can interfere with calcium absorption if consumed in large amounts, such as iron, zinc, and phosphorus.
- Iron
- Zinc
- Magnesium
If you take supplements of these minerals, consider spacing them out from your calcium intake to help maximize absorption of both.
On the other hand, some substances can increase calcium loss from the body, such as high amounts of sodium, caffeine, and alcohol.
- Sodium: Increases calcium excretion in urine
- Caffeine: Can slightly increase calcium loss
- Alcohol: Interferes with calcium absorption and metabolism
Reducing your intake of these substances can help maintain a healthy calcium balance in your body.
A varied, balanced diet is the best way to ensure you get all the nutrients you need. If you are concerned about nutrient interactions, speak to a dietitian or your doctor. They can help you create a diet plan that meets all your needs.
Calcium Balance in the Body
The body works to maintain a balance of calcium levels in the process called calcium homeostasis, which involves several organs and hormones working together.
Three main organs are involved in calcium balance: the bones, the kidneys, and the intestines.
- Bones: Store and release calcium
- Kidneys: Filter and reabsorb calcium
- Intestines: Absorb calcium from food
When calcium levels in your blood decrease, the body responds by releasing calcium from bones and increasing absorption in the intestines. If the levels are too high, the opposite occurs as the body stores more calcium in bones and excretes more through urine.
Several hormones are vital to regulating calcium, including parathyroid hormone (PTH), calcitonin, and vitamin D.
- Parathyroid hormone (PTH): Increases blood calcium levels
- Calcitonin: Decreases blood calcium levels
- Vitamin D: Enhances calcium absorption
Parathyroid hormone (PTH) is the primary regulator of calcium levels. When blood calcium is low, PTH encourages the release of calcium from bones, improves calcium absorption in the intestines, and reduces calcium excretion by the kidneys.
- Increased calcium release from bones
- Enhanced calcium reabsorption in kidneys
- Increased vitamin D production, boosting calcium absorption
Calcitonin functions opposite of PTH. It lowers blood calcium by decreasing bone breakdown and increasing calcium excretion.
Vitamin D, although not a hormone, acts like one in calcium regulation as it promotes calcium absorption in the intestines and helps deposit calcium in bones.
This intricate system maintains stable blood calcium levels, which are vital for many body functions, including muscle contraction, nerve transmission, and blood clotting.
- Nerve signaling
- Muscle contraction
- Blood clotting
- Enzyme activity
Imbalances in this system can result in health issues. Too little calcium in the blood, known as hypocalcemia, can lead to muscle spasms and weakness. Too much calcium, or hypercalcemia, can cause kidney stones and other problems.
Many factors can influence calcium balance, including diet, age, kidney function, and levels of other hormones.
- Diet
- Age
- Hormonal changes
- Certain medications
- Medical conditions
Understanding how calcium balance works highlights the importance of consistent, adequate calcium intake. It also explains why sudden, large doses of calcium supplements can cause issues, and your body handles calcium best when it gets steady, moderate amounts.
FAQ
Please remember that the information provided is for educational purposes, and everyone’s nutritional requirements are unique. You should always consult with a healthcare provider or registered dietitian for personalized advice regarding calcium intake and supplementation.How much calcium do I need daily?
Can you take too much calcium?
What happens if you don’t get enough calcium?
Is calcium good for weight loss?
Does calcium help you sleep?
Can calcium cause kidney stones?
Is calcium good for skin?
How does calcium affect blood pressure?
Calcium makes up around 1.5-2% of the total adult body weight and 99% of it is stored in the bones and teeth.
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/
Calcium ions are vital to several steps in the blood clotting cascade and it also plays a key role in the electrical activity that regulates heart rhythm.
Source: “Blood Coagulation Activities and Influence on DNA Condition of Alginate—Calcium Composites Prepared by Freeze-Drying Technique” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11433402/
Calcium ions are required for the interaction of actin and myosin in muscle contraction and for neurotransmitter release at nerve synapses.
Source: “The RhoGAP SPV-1 regulates calcium signaling to control the contractility of the Caenorhabditis elegans spermatheca during embryo transits” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6589790/
Unlike some vitamins, the human body has no mechanisms to produce calcium. Therefore, it is an essential nutrient that must be ingested.
Source: “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters.” https://pubmed.ncbi.nlm.nih.gov/30563174/
Bones act as a calcium reservoir. When dietary intake is insufficient, calcium is released from bones via osteoclast activity in order to maintain serum levels and proper body function. Over time, this can weaken bones.
Source: “Calcium fluxes at the bone/plasma interface: acute effects of parathyroid hormone (PTH) and targeted deletion of PTH/PTH-related peptide (PTHrP) receptor in the osteocytes” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6158063/
Dairy products such as milk, yogurt, and cheese are naturally high in calcium content and are easily absorbed.
Source: “The Dairy Matrix: Its Importance, Definition, and Current Application in the Context of Nutrition and Health” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11397276/
While these foods do contain calcium, the amount that the body absorbs may be lower compared to dairy. The calcium in spinach, for example, is bound by oxalates, reducing its bioavailability.
Source: “Relative Bioavailability of Trace Minerals in Production Animal Nutrition: A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9367456/
Dairy provides more calcium per serving than most plant sources. However, a diverse diet with varied plant sources can contribute significantly to overall calcium intake.
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/
Calcium needs vary throughout the lifespan, and are particularly elevated during periods of rapid bone growth and maintenance (childhood, adolescence, old age). While sex has some effect, age is the primary factor.
Source: “Trends in Calcium Intake among the US Population: Results from the NHANES (1999–2018)” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10934785/
During growth spurts, the body needs more calcium to build bone mass, making intake in childhood and adolescence crucial.
Source: “Peak Trabecular Bone Microstructure Predicts Rate of Estrogen-Deficiency-Induced Bone Loss in Rats” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7920939/
Bone loss accelerates in older age. Higher calcium intake helps slow the process of bone resorption.
Source: “Abstracts from the 2023 Annual Meeting of the Society of General Internal Medicine” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10323075/
These are the general recommendations provided by the National Institutes of Health (NIH). Other health organizations may have slight variations, but these are commonly accepted guidelines. It is always best to consult a doctor for personalized advice.
Source: “Psychological interventions to foster resilience in healthcare students” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7388680/
Vitamin D enhances calcium absorption in the small intestine by facilitating the synthesis of calcium transport proteins.
Source: “The Role of Vitamin D and Vitamin D Binding Protein in Chronic Liver Diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9503777/
These substances can form insoluble complexes with calcium, which inhibits absorption, or can increase calcium excretion. It’s not necessary to avoid these foods completely, but excessive intake could impair calcium balance.
Source: “Factors inhibiting intestinal calcium absorption: hormones and luminal factors that prevent excessive calcium uptake” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10717634/
The intestine can absorb a limited amount of calcium at a time, typically 500mg or less. Spacing out calcium doses allows for better absorption.
Source: “Calcium Absorption from Food Products: Food Matrix Effects” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/
Approximately 99% of the body’s calcium is stored in bones and teeth, serving as a structural component of hydroxyapatite, the main mineral compound of bone.
Source: “Calcium fluxes at the bone/plasma interface: acute effects of parathyroid hormone (PTH) and targeted deletion of PTH/PTH-related peptide (PTHrP) receptor in the osteocytes” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6158063/
The skeletal system plays a key role in calcium homeostasis, acting as a readily accessible source of calcium that can be released into the bloodstream when needed.
Source: “Influence of sex on intracellular calcium homoeostasis in patients with atrial fibrillation” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8930070/
During growth and development, the process of osteoblast activity (bone formation) outweighs the activity of osteoclasts (bone resorption), leading to a net gain of bone mass and higher bone density.
Source: “Cortical bone development, maintenance and porosity: genetic alterations in humans and mice influencing chondrocytes, osteoclasts, osteoblasts and osteocytes” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11073036/
Bone is not static; it is continuously broken down and rebuilt in a process called bone remodeling. Calcium is needed for this process.
Source: “Bone remodeling: an operational process ensuring survival and bone mechanical competence” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9293977/
Peak bone mass is typically achieved by around 30 years of age, after which bone resorption gradually outweighs bone formation, leading to a decrease in bone mass with age.
Source: “Peak Trabecular Bone Microstructure Predicts Rate of Estrogen-Deficiency-Induced Bone Loss in Rats” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7920939/
While bone loss is a natural process, sufficient calcium can slow down the rate of bone resorption, helping to preserve bone mass and strength.
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/
Osteoporosis is characterized by low bone mass and structural deterioration, which makes bones more fragile and susceptible to fractures.
Source: “UK clinical guideline for the prevention and treatment of osteoporosis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8979902/
Over time, inadequate calcium can lead to lower bone density and increase the risk of osteoporosis.
Source: “UK clinical guideline for the prevention and treatment of osteoporosis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8979902/
Achieving adequate calcium intake during the formative years is crucial for building peak bone mass, which is a key factor in preventing osteoporosis.
Source: “The clinician’s guide to prevention and treatment of osteoporosis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9546973/
Although the greatest impact is made earlier in life, increasing calcium can help to slow bone loss in older adults, but the effect may be more limited.
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/
These are the core recommendations for bone health: adequate calcium, vitamin D intake and a balanced diet.
Source: “Biological basis of bone strength: anatomy, physiology and measurement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7493450/
Strong bone health requires more than just adequate calcium intake. Exercise and other dietary factors play important roles.
Source: “Bone Phenotyping Approaches in Human, Mice and Zebrafish – Expert Overview of the EU Cost Action GEMSTONE (“GEnomics of MusculoSkeletal traits TranslatiOnal NEtwork”)” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8672201/
Beyond bone health, calcium plays a vital role in muscle contraction and relaxation.
Source: “Loss of mitochondria long-chain fatty acid oxidation impairs skeletal muscle contractility by disrupting myofibril structure and calcium homeostasis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11408158/
Calcium ions entering muscle cells trigger the sliding filament mechanism, leading to muscle contraction.
Source: “An hourglass circuit motif transforms a motor program via subcellularly localized muscle calcium signaling and contraction” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8331187/
The removal of calcium from the cell allows muscle fibers to return to their relaxed state.
Source: “KBTBD13 is an actin-binding protein that modulates muscle kinetics” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994151/
Low calcium levels disrupt the normal muscle contraction-relaxation process, leading to symptoms like weakness and cramps.
Source: “Hypocalcaemia in patients with prostate cancer treated with a bisphosphonate or denosumab: prevention supports treatment completion” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6148993/
Athletes may lose more calcium via sweat, requiring higher intake to maintain optimal muscle and bone 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/
Calcium has a role in several metabolic pathways related to muscle function and energy production, though more research is still needed in the area.
Source: “Loss of mitochondria long-chain fatty acid oxidation impairs skeletal muscle contractility by disrupting myofibril structure and calcium homeostasis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11408158/
Calcium ions are needed for the coordinated contraction and relaxation of cardiac muscle tissue.
Source: “Physiology of intracellular calcium buffering” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11550887/
Calcium is key to the electrical activity that controls heart rhythm. Imbalances can manifest as arrhythmias.
Source: “JCS/JHRS 2019 guideline on non‐pharmacotherapy of cardiac arrhythmias” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8339126/
High serum calcium levels can lead to arterial calcification, which increases the risk of cardiovascular disease. However, the effects of dietary calcium vs supplements is not yet fully clear.
Source: “Cardiovascular Diseases and Risk‐Factor Burden in Urban and Rural Communities in High‐, Middle‐, and Low‐Income Regions of China: A Large Community‐Based Epidemiological Study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5523752/
Some studies have suggested an association with supplemental calcium and heart disease. Dietary calcium appears to not carry the same risk, but research is ongoing.
Source: “Abstracts from the World Congress of Cardiology/Brazilian Congress of Cardiology 2022” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10000335/
Experts generally recommend obtaining nutrients through food rather than supplements when possible. If supplements are needed, medical advice on appropriate dosage is important.
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/
Calcium ions are crucial for neurotransmitter release at nerve synapses, essential for all nervous system functions.
Source: “Physiology of intracellular calcium buffering” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11550887/
Calcium ion influx into nerve cells is essential for the fusion of synaptic vesicles and the release of neurotransmitters.
Source: “A neurotransmitter atlas of C. elegans males and hermaphrodites” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11488851/
Calcium regulates the amount of neurotransmitter released into the synapse, helping to coordinate nerve signaling.
Source: “A neurotransmitter atlas of C. elegans males and hermaphrodites” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11488851/
The rapid movement of calcium ions is central to the speed and efficiency of nerve signal transmission, impacting movement, thought and cognition.
Source: “Deciphering the Calcium Code: A Review of Calcium Activity Analysis Methods Employed to Identify Meaningful Activity in Early Neural Development” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10813340/
Calcium signaling in the nervous system affects processes essential for memory formation, mood regulation and the sleep cycle.
Source: “The Nervous System Relevance of the Calcium Sensing Receptor in Health and Disease” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680999/
Inadequate calcium can affect nerve signaling leading to numbness, tingling, and in severe deficiency seizures.
Source: “Neuropathogenesis and Neurologic Manifestations of the Coronaviruses in the Age of Coronavirus Disease 2019 A Review” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7484225/
Excessive calcium levels can disrupt the balance of nerve cell activity. This is why calcium is carefully regulated by hormones.
Source: “Calcium-sensing receptor in physiology and in calcitropic and non-calcitropic diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6535143/
Vitamin D promotes calcium absorption in the small intestine.
Source: “The Role of Vitamin D and Vitamin D Binding Protein in Chronic Liver Diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9503777/
Vitamin D promotes intestinal calcium absorption and also helps regulate renal reabsorption of calcium and bone calcium release, playing an essential role in calcium homeostasis.
Source: “The Role of Vitamin D and Vitamin D Binding Protein in Chronic Liver Diseases” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9503777/
The skin produces vitamin D when exposed to ultraviolet B (UVB) radiation.
Source: “Vitamin D status is heritable and under environment‐dependent selection in the wild” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9545857/
These foods are reliable sources of vitamin D, though the amount of vitamin D in non-fortified foods is not generally high. This is why many foods are fortified.
Source: “Analysis of Usual Consumption of Vitamin D Among Adult Individuals in Italy” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644698/
Factors such as latitude, limited sun exposure and dietary restrictions can make it difficult to get enough vitamin D. A supplement is an effective way to ensure proper levels.
Source: “Vitamin D supplementation for term breastfed infants to prevent vitamin D deficiency and improve bone health” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8812278/
By increasing the absorption of calcium from the intestine and regulating blood levels, vitamin D ensures that adequate calcium is available for bone health and other functions.
Source: “Analysis of Usual Consumption of Vitamin D Among Adult Individuals in Italy” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11644698/
Many factors such as diet, age, and health conditions affect how well the body absorbs and utilizes calcium.
Source: “Factors inhibiting intestinal calcium absorption: hormones and luminal factors that prevent excessive calcium uptake” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10717634/
Adequate vitamin D, eating calcium with food and dividing doses helps the intestine efficiently absorb calcium.
Source: “Intestinal calcium transport and its regulation in thalassemia: interaction between calcium and iron metabolism” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10717198/
These factors can decrease the absorption of calcium in the intestine or increase its loss through urine or fecal matter.
Source: “Factors inhibiting intestinal calcium absorption: hormones and luminal factors that prevent excessive calcium uptake” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10717634/
The intestine’s ability to absorb calcium decreases as people age, this is linked to a decrease in vitamin D levels and a decreased responsiveness to vitamin D. This requires a higher calcium intake to achieve sufficient absorption.
Source: “Calcium Absorption from Food Products: Food Matrix Effects” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/
Conditions that affect the small intestine can interfere with calcium absorption. Kidney disease interferes with vitamin D production and calcium homeostasis.
Source: “Factors inhibiting intestinal calcium absorption: hormones and luminal factors that prevent excessive calcium uptake” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10717634/
