Calcium is the most abundant mineral in the human body. Most of the body's calcium is stored in our bones and teeth and about 1% of it is found in the blood, muscles, and other tissues. In addition, it can also be obtained from external sources, such as food or dietary supplements. Calcium is best known for strengthening bones and teeth, especially when it comes to keeping your bones strong. During a child's growth and development, calcium contributes to the strength of bones. It is notable that osteoporosis (a disease that causes bones to become weak and brittle) is more likely to occur in older people, and getting enough calcium can prevent or improve the condition.
Functions
Children who do not get enough calcium may not reach their normal height, and adults who do not get enough calcium may develop osteoporosis symptoms. In addition to being beneficial for bone health, calcium plays an imperative role in several other body functions, including:
- Regulating nerve functions
- Promoting hormone release
- Regulating muscle contraction
- Mediating blood vessel contraction and dilation
- Helping blood clotting
- Keeping the tissue rigid, strong, and flexible
- Regulating normal heart rhythms
Food Sources
We can get calcium from other food sources. And food sources of calcium include the following:
- Dairy: cheese, milk, yogurt.
- Green leafy vegetables: broccoli, kale.
- Fish: canned sardines and salmon with bones.
- Soy Products: Tofu
- Calcium-fortified foods and beverages: Some fortified juices contain calcium citrate malate.
It's worth noting that to help your body absorb calcium, you also need to get enough vitamin D, which can be obtained from foods such as egg yolks or from sunlight exposure.
Calcium Supplements
Calcium is found in many dietary supplements, and calcium supplements come in two main forms: calcium carbonate and calcium citrate. The absorption of calcium citrate is less dependent on stomach acid than calcium carbonate. Thus, calcium carbonate needs to be consumed with food, whereas calcium citrate can be consumed on an empty stomach. Even so, elemental calcium is more easily absorbed by the body when calcium supplements are taken with food. Other forms of calcium in supplements include calcium sulfate, calcium ascorbate, microcrystalline hydroxyapatite, calcium gluconate, calcium lactate, and phosphate, among others.
Calcium Deficiency
A lack of calcium in the body can lead to decreased bone strength and bone loss, which can lead to osteoporosis. Other diseases caused by calcium deficiency include rickets, osteomalacia, and hypocalcemia. Hypocalcemia refers to a medical condition characterized by low calcium levels (serum calcium level < 8.5 mg/dL) in the blood serum, usually resulting in vitamin D or magnesium inadequacy and hypoparathyroidism. It affects most organs and symptoms. The most common symptoms of hypocalcemia are listed below.
- Perioral numbness, numbness or tingling in fingers, and muscle spasms.
- Poor appetite
- Renal calcification
- Brain calibration
- Cataract
- Congestive heart failure
Recommended Amounts
By taking calcium supplements, you can avoid some of the adverse effects caused by calcium deficiency. However, dietary allowances (RDA) must be strictly followed under the guidance of a nutritionist. The RDA is as follows.
For males or females aged 1-3, the RDA is 700 mg per day.
For women aged 19-50, the RDA is 1000 mg per day.
For men aged 19-70, the RDA is 1000 mg per day.
The RDA is 1200 mg daily for females over 51 and males over 71.
In summary, an adequate intake of calcium plays an imperative role in human bone health and other bodily functions. Besides consuming calcium through the daily diet, proper supplementation through calcium supplements is also beneficial.
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