Calcium is one of the chemical elements that is vital for living organisms, including humans. The chemical sign of calcium is “Ca”. Calcium is found in many foods. We need to consume a certain amount of calcium to build and maintain strong bones and healthy connections between the brain and different parts of the body.
The National Health Service (NHS) says there is more calcium in the human body than any other mineral. Calcium continues to strengthen bones until humans are 20 to 25 years old or fully grown.
After that age, it helps maintain bone as well as reduce bone loss, which is a natural part of the aging process. People with inadequate calcium intake before the age of 20 to 25 are significantly more likely to develop brittle bone disease or osteoporosis later in life because calcium is absorbed from the bones as a source of storage.
Calcium regulates muscle contraction, including heart rate. It also plays a key role in blood clotting.
Almost all of the calcium in our body is stored in our teeth and bones, which helps their hardness and structure.
Calcium also plays an important role in the release of hormones and enzymes, and helps blood vessels throughout the body to circulate. A 2010 study from North Carolina State University found that getting enough calcium early in life can protect against obesity later in life.
Vitamin D helps our body absorb calcium and store it in our bones.
According to the NIH, about 43% of all American adults and 70% of adult women take dietary supplements. Consumers increase their daily calcium intake by about 300 mg by taking supplements. Adult women are more likely to consume insufficient amounts of calcium than adult men.
Calcium-rich diets increase a woman’s life expectancy. Researchers at McGill University in Canada report in the Journal of Oncology and Metabolism; Women whose diets are high in calcium have a longer lifespan than their low-calcium counterparts.
Which foods are high in calcium?
According to health officials in North America and West Europe, calcium in the diet can be found in several different types of foods and beverages. They also recommend that we get calcium from a variety of sources.
The following foods and beverages are rich sources of calcium:
Seaweed, such as kelp, hijiki, wakame
Nuts and seeds, including pistachios, sesame, almonds, hazelnuts
Enriched breakfast cereals
Many fortified beverages, including soy milk and a variety of juices
Crushed egg shells – can be powdered and added to foods or beverages.
Some dark green vegetables may contain high levels of oxalic acid, which reduces the body’s ability to absorb calcium.
Calcium deficiency (hypocalcaemia) and calcium supplements
People with calcium deficiency are usually advised to take calcium supplements. Supplements should be taken with food to be best absorbed by the body and to minimize adverse side effects. Each supplement should not exceed 600 mg; If taken more than once, the excess will not be absorbed by the body.
Calcium supplements should be taken at different times of the day. Vitamin D has been added to many calcium supplements, making it possible to absorb calcium because it makes protein in the body.
Choosing the right supplement can be confusing these days; There are different types with a wide range of compounds. Which one to choose depends on the patient’s needs and preferences, the condition of the disease, and whether they are taking other medications.
Mental calcium is a pure substance that is naturally present with other compounds.
Calcium supplements may contain different types of calcium compounds and different amounts of mental calcium, for example:
Calcium carbonate contains 40% of mental calcium. This type is usually more available. It is relatively cheap and convenient. It is best absorbed when consumed with food because it depends on stomach acid for absorption.
Calcium lactate contains 13. Mental calcium.
Calcium gluconate contains 9. Mental calcium
Calcium citrate contains 21. Mental calcium. This supplement has the advantage that it can be used with or without food, it is equally absorbed by the body in both cases. And some disorders are useful in absorption.
Side effects of calcium supplements – Some patients may report gastrointestinal symptoms such as bloating, constipation, gas, or a combination of all three. Calcium citrate usually has fewer side effects than calcium carbonate. Taking supplements with food and taking them at different times of the day sometimes reduces the likelihood or severity of side effects.
In addition to vitamin D, magnesium is sometimes added to calcium.
Researchers at the Creighton Medical University Center in Omaha, USA, have found that calcium supplements increase the risk of kidney stones. Another study from the University of Auckland in New Zealand found that calcium supplements may increase the risk of heart attack.
The conditions, conditions, or diseases that are known to be possible causes of hypocalcaemia (calcium deficiency) are as follows:
Overeating, anorexia and some other eating disorders
Mercury saturation in the body
Excess magnesium intake
Long-term use of laxatives
Long-term use of some medications, such as chemotherapy or corticosteroids
De-ironing to treat iron saturation in the body
Lack of parathyroid hormone
People who consume large amounts of protein or sodium, which excretes calcium
Menopausal women who consume a lot of caffeine, soft drinks or alcohol are at higher risk for low calcium levels.
Celiac disease, inflammatory bowel disease, Crohn’s disease and some other gastrointestinal diseases.
Some surgeries, including gastric bypass
Inflammation of the pancreas
Vitamin D deficiency
Some people who follow a vegetarian diet become deficient in calcium if they do not eat calcium-rich or fortified calcium plants.
People with lactose intolerance (lactase deficiency) may not get enough calcium if they do not eat calcium-rich non-dairy foods or added minerals.
Do calcium supplements reduce the risk of osteoporosis or bone fractures? Scientists at Uppsala University in Sweden report that those who currently consume moderate amounts of calcium do not reduce their risk of fractures or osteoporosis later in life.
How much calcium should I take daily?
According to the Medical Institute (IOM), we should consume the following amounts of calcium daily:
Age 0 to 6 months 200 mg per day
Age 7 to 12 months 260 mg per day
Age 1 to 3 years 700 mg per day
Age 4 to 8 years 1000 mg per day
Age 9 to 18 years 1300 mg per day
Age 19 to 50 years 1000 mg per day
Breastfeeding or pregnant adolescent 1000 mg per day
Breastfeeding or pregnant adults 1000 mg per day
51 years to 70 years (men) 1000 mg per day
51 years to 70 years (women) 1200 mg per day
Age 71 + years 1200 mg per day