3 minWhen people think of calcium, they often think of the mineral that is good for strong bones and teeth. But did you know that calcium does much more in your body? It plays a role in everything from muscle function to transmitting signals between your nerve cells. In this article, we delve into the world of calcium: why it is so important, where you can find it, how much you need, and what happens if you consume too much or too little. In short, everything you need to know about this essential mineral!
In this article, you will read:
- What calcium is and why it is important for your body.
- What forms of calcium there are and how your body absorbs it.
- What the most important functions of calcium are in your body.
- In which foods you can find calcium.
- What the consequences are of a calcium deficiency or excess.
- How much calcium you need every day.
- When it is wise to use a calcium supplement.
What is calcium and why do you need it?
Calcium is an essential mineral for building and maintaining your bones and teeth. An adult has about one kilogram of calcium in their skeleton. But calcium does more than just keep your bones strong. It is also important for the functioning of your nerves, muscles and for proper blood clotting.
Forms of calcium
Calcium occurs naturally in the body and in dairy products in the form of calcium phosphate. This allows your body to absorb it well. There are also supplements with other forms of calcium, such as calcium citrate or calcium malate. These are absorbed slightly better, but the difference is small. Calcium chelate is bound to amino acids, which can improve absorption in the intestines. It is often a well-tolerated form.
Vitamin D is essential for the proper absorption of calcium in the body. Without sufficient vitamin D, calcium is less easily absorbed from the intestines, which can affect bone health. Vitamin D therefore indirectly helps to build and maintain strong bones and teeth.
What is calcium good for?
Calcium has various functions in your body:
- It helps with blood clotting.
- It supports nerve impulses in your body.
- Together with magnesium, it ensures the proper functioning of your muscles, including your heart muscle.
- It contributes to good bone density.
Calcium in food
Foods high in calcium include dairy products such as milk, milk products and cheese. In addition, vegetables, cheese, figs, legumes, nuts and sesame seeds also contain a lot of calcium. Unfortunately, some calcium is lost when cooking vegetables, so it is important to eat enough vegetables to meet your calcium requirements.
If you do not eat dairy products, for example because you are vegan, it can be more difficult to get enough calcium. There are a number of things to keep in mind when following a vegan diet.
Calcium excess
An excess of calcium can lead to kidney stones and calcification of blood vessels or the kidneys, especially if you consume more than 2500 mg per day. Antacids containing calcium, such as Rennies, can also exacerbate this.
Calcium deficiency
A calcium deficiency can affect your body in various ways. A deficiency can lead to muscle cramps, tremors or a tingling sensation in the hands and feet. Nerves can become overstimulated, which can cause restlessness or irritability. Blood clotting can also be disrupted, increasing the risk of bruising or bleeding. Finally, calcium affects dental health. A deficiency can cause tooth erosion, cavities and gum inflammation.
In combination with a vitamin D deficiency, calcium is absorbed even less efficiently, which can further exacerbate the symptoms.
In the long term, it can lead to bone decalcification (osteoporosis), which makes the bones more brittle and increases the risk of fractures, especially in the elderly. Even at a younger age, a chronic deficiency can impede bone formation and growth, which is particularly important in children and young people.
Recommended amount
Are you wondering how much calcium you need per day? Below is the recommended daily amount of calcium for adults:
Women
- Aged 18-24: 950 mg
- 25-50 years: 950 mg
- 51-69 years: 1100 mg
- 70 years and older: 1200 mg
- Pregnant women 18-24 years: 1000 mg
- Pregnant women 25 years and older until week 20: 950 mg
- Pregnant women aged 25 and older from week 20 onwards: 1000 mg
- Breastfeeding women aged 18-24: 1000 mg
- Breastfeeding women aged 25+: 950 mg
Men
- Men aged 18-24: 1000 mg
- Men aged 25-69: 950 mg
- Men aged 70 and older: 1200 mg
Recommended daily allowance for babies, toddlers and children:
- From 6-11 months: 450 mg
- From 1-3 years: 500 mg
- From 4-8 years: 700 mg
- From 9-17 years (girls): 1100 mg
- From 9-17 years (boys): 1200 mg
The acceptable daily upper limit for calcium, consisting of both sources (food and supplements), is: 2500 mg per day.
Do you need a calcium supplement?
If you eat 2-3 servings of dairy products per day, you will usually get 80-90% of the recommended amount of calcium. The rest can be obtained from other products such as vegetables and grains. Are you unable to obtain these amounts due to a vegan or vegetarian diet, for example? Then it is definitely advisable to take a supplement.
Too little exercise and sunlight can lead to a calcium deficiency, because too little vitamin D is produced, which affects calcium absorption. In addition, an excess of phosphorus, magnesium and coffee consumption can cause a calcium deficiency. The aforementioned antacids, diuretics and laxatives can also lead to a calcium deficiency.
Unfortunately, calcium is less easily absorbed by the body in later life. That is why the recommended amounts are much higher in later life. The more calcium there is in the bones at a younger age, the longer the bones will remain healthy. Prevention is better than cure in this case. Calcium also plays an important role in the growth and development of children.
Do you already take calcium supplements daily? We share 3 tips for the correct use of these supplements.
