Calcium is a vital mineral for the body because it plays a crucial role in maintaining strong bones and teeth and regulating various bodily processes.
There is just over a kilogram of calcium in the body, with the majority found in the skeleton.
Calcium is necessary for proper muscle function, including the heart muscle. It is also needed for blood vessels to function and for blood to clot.
Another important function of calcium is that it helps regulate the levels of other minerals in the body, such as magnesium, phosphorus, and potassium.
The body obtains calcium from milk, cheese, yogurt, green leafy vegetables, salmon, and sardines. If you don’t get enough calcium through your diet, you may need to take supplements. The recommended daily intake varies depending on age and gender, but generally, adults need 1000-1200 mg of calcium per day.
Calcium Deficiency
Calcium deficiency can lead to a variety of health problems. It can cause the body to take calcium from the bones to maintain normal blood calcium levels, which can result in reduced bone mass and an increased risk of osteoporosis.
Other problems that can arise from calcium deficiency include:
- Weak and brittle bones that can lead to fractures.
- Delayed growth and development in children.
- Increased risk of dental problems, including cavities and tooth loss.
- Muscle cramps, spasms, and twitches.
- Increased risk of high blood pressure and heart disease.
- Increased risk of osteomalacia, a disease that causes softening of the bones and can lead to pain and skeletal deformities.
- Increased risk of rickets, a disease that can occur in children who do not get enough calcium and vitamin D, leading to skeletal malformations and deformities.
Therefore, it is important to ensure adequate calcium intake through diet or supplements, especially if you are at risk of calcium deficiency or osteoporosis.
Excess Calcium
Having too much calcium in the body can also cause health problems, although it is relatively rare because the body has a natural ability to regulate calcium levels. However, if calcium levels become too high, it can cause issues such as:
- Constipation and digestive problems.
- Kidney stones, as excess calcium can be stored in the urine and form stones.
- Damage to the kidneys or other organs, especially in people with kidney problems.
- Weakness, fatigue, and lethargy.
- Impaired absorption of other minerals, such as iron and zinc.
- Heart rhythm disturbances and elevated blood calcium levels (hypercalcemia), which can increase the risk of heart disease.
It is unlikely to get too much calcium from the diet, as the body naturally regulates calcium absorption from food and supplements. However, it is important to follow the recommended doses of calcium supplements and consult a doctor if you have any health issues or take medications that may affect calcium levels in the body.
For Vegans and Vegetarians
It is possible for vegans and vegetarians to get enough calcium in their diet, but it may require some extra planning and awareness of calcium-rich foods.
Many calcium-rich foods come from dairy products, making it more challenging for vegans to get enough calcium if they do not include such foods in their diet.
However, there are many other calcium-rich foods, such as:
- Dark green leafy vegetables like kale, Brussels sprouts, spinach, and arugula.
- Tofu made with calcium sulfate.
- Almond milk, soy milk, and other plant-based milk products fortified with calcium.
- Calcium-rich legumes like white beans, kidney beans, and soybeans.
- Nuts and seeds, especially almonds, sesame seeds, and chia seeds.
For vegans who do not get enough calcium through their diet, taking calcium supplements may be appropriate to ensure the recommended daily intake is met.
