Minerals
Calcium
The most abundant mineral in the body, crucial for bone health, muscle function, and cell signaling
Quick Facts
Daily Needs
1000-1200 mg for adults, with higher needs during adolescence, pregnancy, and older adulthood
Importance
Calcium is essential for building and maintaining bones and teeth, blood clotting, muscle contraction, nerve function, and cellular communication.
Key Functions
- •Bone and tooth structure and maintenance
- •Muscle contraction and relaxation
- •Nerve signal transmission
- •Blood vessel contraction and dilation
- •Blood clotting
- •Hormone secretion
- •Enzyme activation
- •Cell membrane function
Deficiency Signs
- •Increased risk of osteoporosis and fractures
- •Muscle cramps and spasms
- •Numbness and tingling in extremities
- •Abnormal heart rhythms
- •Poor tooth development in children
- •Rickets in children or osteomalacia in adults
- •Confusion or memory problems
- •Seizures in severe cases
Excess Signs
- •Constipation
- •Kidney stones
- •Calcium deposits in soft tissues
- •Impaired absorption of other minerals
- •Hypercalcemia (in severe cases)
- •Increased risk of cardiovascular problems
- •Milk-alkali syndrome (with excessive supplement use)
Best Food Sources
- •Dairy products (milk, yogurt, cheese)
- •Fortified non-dairy milks (almond, soy, oat)
- •Sardines and canned salmon (with bones)
- •Tofu (made with calcium sulfate)
- •Dark leafy greens (kale, collard greens)
- •Bok choy
- •Broccoli
- •Almonds and almond butter
- •White beans and other legumes
- •Calcium-fortified foods (orange juice, cereals)
Absorption Facts
- •Vitamin D is essential for calcium absorption
- •Absorption efficiency increases during growth and pregnancy
- •Absorption decreases with age
- •Phytates and oxalates in some foods can reduce absorption
- •Too much phosphorus (sodas, processed foods) can affect calcium balance
- •Split larger doses for better absorption
- •Body absorbs only about 30% of dietary calcium
Special Considerations
- •Calcium competes with iron, zinc, and magnesium for absorption
- •Low stomach acid can reduce calcium absorption
- •Calcium needs are higher during growth spurts, pregnancy, and lactation
- •Calcium supplements may interact with certain medications
- •Calcium carbonate requires stomach acid; calcium citrate doesn't
- •Exercise helps calcium incorporation into bones
- •High protein and sodium intake may increase calcium excretion
About Calcium
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