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Importance of calcium and its Sources


Importance of calcium and Sources

Calcium is a nutrient that all living things need, including people. It is the most bountiful mineral in the body, and it is very important for bone and teeth health.

People need calcium to build and keep up strong bones, and 99% of the body's calcium is present in the bones and teeth. It is likewise important for keeping up a solid correspondence between the cerebrum and different pieces of the body. It assumes a part in muscle development and cardiovascular function

Calcium occurs normally in numerous food sources, and food makers add it to specific items. Calcium Supplements are additionally accessible. 

Alongside calcium, individuals also need vitamin D, as this nutrient assists the body with retaining calcium. Vitamin D comes from fish oil,  dairy items, and exposure to daylight. 

 Why we need calcium?

we need calcium because of the following reasons.

 Bone Strength

Around 99% of the calcium in the human body is present in the bones and teeth. Calcium is fundamental for the growth, development, and maintenance of bone. 

As children develop, calcium helps to the improvement of their bones. After an individual stops growing, calcium keeps on helps to maintain the bones and hinder density loss, which is a characteristic part of the aging process. 

Females who have effectively experienced menopause can lose bone thickness at a higher rate than guys or more youthful individuals. They have a higher danger of creating osteoporosis, and a specialist may suggest calcium supplements.

Muscle contraction 

Calcium controls muscle contraction. At the point when a nerve invigorates a muscle, the body discharges calcium. The calcium helps the proteins in the muscle to perform the work of contraction. 

At the point when the body discharges the calcium out of the muscle, the muscle will relax.

Cardiovascular system 

Calcium assumes a critical part in blood coagulating. The way toward coagulation is complex and has various steps. These include a different range of chemicals, including calcium. 

Calcium's job in muscle work incorporates keeping up the activity of the heart muscle. Calcium relaxes the smooth muscle that encompasses blood vessels. Different examinations have demonstrated a potential connection between intense usage of calcium and lower blood pressure. 

Other important functions of calcium

Calcium is a co-factor for some catalysts or enzymes. Without calcium, some important enzymes can't work proficiently. 

Studies have shown that consuming sufficient calcium can result in: 

  • The lower danger of creating conditions including hypertension during pregnancy 

  • lower blood pressure in youngsters 

  • it improves cholesterol levels 

  • The lower danger of colorectal adenomas, a kind of non-malignant tumor

Calcium-rich foods

Individuals can get calcium from different food items and drinks. 

  • yogurt 

  • Milk 

  • Dairy products 

  • sardines and salmon 

  • Cheese 

  • tofu 

  • green  vegetables, like broccoli, turnip leaves, etc 

  •  fortified breakfast cereals 

  • Fruit juices 

  • Nuts and seeds, particularly almonds, sesame, and chia 

  • vegetables and grains 

  • cornmeal and corn tortillas 

  • Some green vegetables, like spinach, contain calcium. but, they additionally contain a high amount of oxalic acid. Oxalic acid decreases the body's capacity to absorb calcium, according to recent studies.
How much calcium do we need daily?

people need the following amounts of calcium:

  • 0–6 months: 200 milligrams (mg)
  • 7–12 months: 260 mg
  • 1–3 years: 700 mg
  • 4–8 years: 1,000 mg
  • 9–18 years: 1,300 mg
  • 19–50 years: 1,000 mg
  • 51–70 years: 1,000 mg for males and 1,200 mg for females
  • 71 years and above: 1,200 mg
Pregnant and breastfeeding women require 1,000–1,300 mg depending on age.

Calcium Deficiency

Following are the main causes of calcium deficiency

  • bulimia, anorexia, and some other dietary issues. 

  • mercury exposure 

  • overconsumption of magnesium 

  • long haul utilization of laxatives 

  • Prolonged utilization of certain medicines, like chemotherapy or corticosteroids 

  • chelation treatment utilized for metal exposure 

  • absence of parathyroid hormone 

  • individuals who eat a high amount of protein or sodium may discharge calcium. 

  • some cancers 

  • Too much use  of caffeine, soda, or alcohol 

  • A few conditions, like celiac disease, inflammatory bowel disease, Crohn's infection, and some other stomach related infections 

  • some surgeries, including eliminating the stomach 

  • kidney problems 

  • pancreatitis 

  • Vitamin D inadequacy 

  • phosphate inadequacy  
Calcium Supplements

calcium supplements

A specialist may suggest calcium supplements for individuals who have a calcium deficiency. 

Individuals who want to  use calcium supplements should: 

  • check first with their primary care physician whether they need supplements 

  • follow the dose the doctor suggests 

  • Take the supplements with food for best assimilation and to limit the side effects

  • use the supplements at different time intervals, generally 2 or 3 times a day 

As per the ODS, around 43% of all grown-ups in the United States take calcium supplements, including 70% of older females. use of supplements can increase the calcium intake by about 300 mg of calcium a day. 

Numerous calcium supplements additionally contain vitamin D. vitamin D empowers the synthesis of proteins in the body and assists the body to absorb calcium. Magnesium also plays an important role in bone strength, and calcium supplements may likewise contain magnesium.

Types of Calcium Supplements

There are various types of supplements. A doctor can suggest the most ideal option. This will rely upon the person's requirements and preferences, any ailments they have, and whether they are taking any medicine. 

Basic calcium is a pure mineral, however, calcium in its natural form exists with different mixtures or compounds. 

supplements may contain various extents of calcium compounds and basic calcium. For example: 

Calcium carbonate: This contains 40% natural calcium. This type is commonly accessible, and it is generally cheap and advantageous. An individual should take it with food, as stomach acid assists the body to absorb it. 

Calcium lactate: This contains 13% basic calcium. 

Calcium gluconate: This contains 9% basic calcium. 

Calcium citrate: This contains 21% basic calcium. An individual can take it with or without food. It is helpful for individuals with inflammatory bowel disease, achlorhydria, and some absorption issues.

Side effects of calcium supplements 

A few groups of people report gastrointestinal manifestations, for example, bloating, constipation, gas, or a combination of every one of the three when utilizing calcium supplements. 

Calcium citrate has fewer side effects than calcium carbonate. Taking the supplements with food, or spreading their intake for the day may help lessen the side effects of supplements.


A very high level of calcium may increase the risk of:

  • kidney problems

  • calcification of tissues

  • constipation

  • Heart attack

  • Reduction in iron absorption


Calcium is very important for building and keeping up strong bones and teeth. Among different jobs, it might likewise help to control blood pressure. 

It is ideal to get adequate calcium through dietary sources, like dairy items, green vegetables, and tofu. Nonetheless, a specialist may suggest supplementation for certain individuals. 

Because of individual differences in the requirement of calcium, doctors don't suggest calcium supplementation for everybody. Any individual who is thinking about taking supplementation should ask their doctor for advice.

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