Calcium is a nutrient needed by all living things. It is the most mineral in the body. wpml_nbspWe need calcium to build and maintain strong bones, About 99% of the calcium in the body is stored in the bones. The remaining 1% is found in the blood, muscles, and other tissues and is essential for maintaining healthy communication between the brain and other parts of the body. It plays a role in muscle movement, cardiovascular function, and nerve function.
Calcium is found naturally in many foods. It is also added to certain products in addition to being available as a food supplement .
Calcium is a large mineral that is not easily broken down in the gut. The amount of calcium listed on a food product’s Nutrition Facts label is a measure of the calcium in a food. But not necessarily the amount that will be absorbed by the body. The amount the body actually absorbs and uses is called “calcium bioavailability”. Some foods contain more calcium than others.
Besides calcium, We also need Vitamin D, This vitamin helps the body absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and exposure to sunlight.
Calcium plays different roles in the body. These include: (1) (2) (3)
- bone health
- About 99% of the calcium in the human body is found in the bones and teeth.
- Calcium is necessary for the development, growth and protection of bones, especially when children are growing.
- Calcium continues to help maintain bone and slow bone loss. Which is a normal part of the aging process. Women who have reached menopause are more likely to develop osteoporosis.
- muscle contraction:
- Calcium helps regulate muscle contraction.
- Calcium helps proteins in muscles do the work of contracting.
- Cardiovascular system:
- Calcium plays a major role in blood clotting. The coagulation process is complex and has a number of steps. It includes a group of chemicals, Including calcium.
- Calcium maintains the functioning of the heart muscle.
- Calcium relaxes the smooth muscles that surround blood vessels.
- Calcium is a cofactor for many enzymes. Without it, some essential enzymes cannot function efficiently.
- Improve cholesterol levels.
- Eating large amounts of calcium foods reduces the risk of kidney stones in women. However, The same effect is not true with supplements, It was found that calcium in pill form increases the risk.
- Consuming it in sufficient quantities leads to a decreased risk of developing all of the following:
- High blood pressure during pregnancy. High blood pressure in young adults.
- colorectal tumors, It is a type of non-cancerous tumor.
In order to perform these vital daily functions, The body works to maintain a constant amount of calcium in the blood and tissues.
If blood calcium levels drop too low, Parathyroid hormone (PTH) will signal the bones to release calcium into the bloodstream. This hormone may also activate vitamin D to improve calcium absorption in the intestine. At the same time, Parathyroid hormone signals the kidneys to excrete less calcium in the urine.
When the body has enough calcium, A different hormone called calcitonin does the opposite: It lowers blood calcium levels by stopping the release of calcium from the bones and signaling the kidneys to get rid of it in the urine. (2)
Food sources: (1) (2) (4)
We can get calcium from a range of foods and drinks.
- Milk and its products (dairy, cheese, etc.).
- Sardines and salmon.
- leafy vegetables, Such as: (broccoli, kale leaves and watercress).
- Cereals and legumes.
- Nuts and seeds, especially almonds, sesame and chia.
- Cornmeal and corn tortillas.
- Tofu (little green soybeans)
One of the drawbacks of some plant foods is that they contain natural plant materials. They are called antinutrients. such as oxalate and phytate, which bind to calcium and reduce its bioavailability.
Spinach contains the most calcium of all leafy green vegetables. It contains 260 mg of calcium per 1 cup cooked serving. But it also contains a high percentage of oxalates. Which reduces bioavailability so that the body can use 5% or about 13 mg of calcium.
How much calcium do we need: (1) (3) (4)
- 0-6 months: 200 milligrams (mg)
- 7 to 12 months: 260 mg
- -1-3 years: 700 mg
- 4 to 8 years: 1,000 mg
- – 9 – 18 years: 1300 mg
- 19-50 years: 1,000 mg
- -51-70 years: 1000 mg for males and 1200 mg for females
- -71 years and over: 1200 mg
- Pregnant and breastfeeding women need 1,000-1,300 mg depending on age.
The upper limit (UL) for calcium is 2,500 mg per day from food and supplements. People over the age of 50 should not take more than 2000 mg per day, especially from nutritional supplements, as this will lead to hypercalcemia and thus can increase the risk of certain diseases such as kidney stones, prostate cancer, and constipation.
Some research has shown that in some people, In high, long-term doses, calcium can build up in the blood vessels and cause heart problems. Calcium is also a macromineral that can inhibit the absorption of other minerals such as iron and zinc. (2)
Symptoms of hypercalcemia: (2)
- Weakness and fatigue
- Nausea and vomiting
- shortness of breath
- chest pain
- Heart palpitations and arrhythmias
Your doctor may recommend supplemental calcium for each of the following: (1) (2)
- People who follow a vegetarian diet.
- People who are lactose intolerant and cannot eat milk products.
- Women who have begun menopause.
Hypocalcemia: (1)
Gradual and progressive calcium deficiency can occur in people who do not get enough dietary calcium long-term or who lose the ability to absorb calcium.
Symptoms of calcium deficiency: (1)
- Muscle cramps or weakness
- Numbness or tingling in the fingers
- abnormal heart rate
- Poor appetite
- If not treated, this will lead to osteoporosis.
Conditions that lead to calcium deficiency: (1)
- Some eating disorders bulimia and anorexia.
- some digestive disorders, Inflammatory bowel, Crohn’s disease.
- some surgical procedures, Gastrectomy.
- Mercury exposure.
- Excessive consumption of magnesium.
- Long-term use of laxatives.
- Long-term chemotherapy or certain corticosteroid medicines.
- Parathyroid hormone deficiency.
- Eat plenty of protein and sodium.
- some crabs.
- High consumption of caffeine, soda and alcohol.
- pancreatitis.
- Kidney failure.
- Vitamin D deficiency.
- Phosphate deficiency.
- The body gets rid of some calcium in sweat, urine, and feces.
Calcium supplements: (1)
As for the use of calcium supplements, we must consult a doctor to determine the dose that our bodies need. Follow the recommended dosage plus take the supplement with food for optimal absorption and minimizing potential adverse effects.
Many calcium supplements also contain vitamin D. Vitamin D stimulates the formation of proteins in the body and helps the body absorb calcium. Magnesium also plays a role in strengthening bones. Calcium supplements may also contain magnesium.
Types of supplements: (1)
There are different types of nutritional supplements. The doctor can recommend the best option. This will depend on the individual’s need, and the medical condition from which he suffers, and whether he is taking other medications.
Calcium is a pure metal. But calcium in its natural form is present with other compounds. Supplements may contain different proportions of calcium compounds and calcium elements. For example:
- Calcium carbonate: Contains 40% elemental calcium. This type is commonly available, It is relatively cheap and convenient. People should take it with food. Because stomach acid helps the body absorb it.
- Calcium Lactate: Contains 13% elemental calcium.
- Calcium gluconate: contains 9% elemental calcium.
- Calcium citrate: It contains 21% elemental calcium. Anyone can take it with or without food. It is beneficial for people suffering from inflammatory bowel disease. chlorhydria, and some absorption disorders.
side effects: (1)
- Gastrointestinal symptoms (bloating, flatulence, Constipation).
- Very high levels of calcium supplementation can lead to:
- kidney problems;
- Calcification of soft tissues and blood vessels
- kidney stones
Calcium citrate usually has fewer side effects than calcium carbonate. Taking nutritional supplements with food or spreading their intake throughout the day may help reduce the incidence or severity of side effects.
Prepared by: Dalal Edriss
References:
- https://www.medicalnewstoday.com/articles/248958
- https://www.hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions.
- https://www.healthline.com/health/8-fast-facts-about-calcium
- https://www.betterhealth.vic.gov.au/health/healthyliving/calcium#what-is-calcium