Calcium health benefits and food sources: why we need calcium?

How Calcium works in the body

Calcium is a very important mineral that is needed in order to circulate blood and avoid blood clots.

It helps move the  muscles and maintain proper muscle function. Plus, calcium is necessary to support bones, and release hormones. It also helps carry messages from your brain to other parts of your body.

Additionally, calcium helps in the regulation of muscle contractions and blood pressure. The body's calcium levels are tightly regulated by hormones such as parathyroid hormone and calcitonin, which help to maintain the proper levels of calcium in the blood.

The body gets the calcium it needs from the diet, with dairy products being a good source. If the body does not get enough calcium from the diet, it will take calcium from the bones, which can lead to osteoporosis.

Calcium Dose: How Much to Take

The two main forms of calcium supplements are carbonate and citrate.

Calcium carbonate is cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate

Calcium is best absorbed when it's taken in smaller doses (typically less than 600 milligrams at one time). If you take 1,000 mg of calcium a day, split it into two or more doses over the day.

The daily suggested calcium intake for adults depends on age and gender, and might differ if the woman is pregnant or breastfeeding:

- Adults 19-50 years: 1,000 mg.

- Adult men 51-70 years: 1,000 mg.

- Adult women 51-70 years: 1,200 mg.

- Adults 71 years and older: 1,200 mg.

- Pregnant and breastfeeding teens: 1,300 mg.

- Pregnant and breastfeeding adults: 1,000 mg.

Calcium benefits

Calcium is essential for many bodily functions, and has a wide range of health benefits. Some of the main benefits of calcium include:

- Strong Bones and Teeth: Calcium is the main mineral that makes up the bones and teeth. Adequate calcium intake is essential for the development and maintenance of strong bones and teeth, which can help to prevent osteoporosis and tooth decay.

- Muscle Function: Calcium is necessary for proper muscle function, including muscle contraction and relaxation.

- Nerve Function: Calcium is necessary for proper nerve function, as it helps to transmit nerve impulses.

- Heart rhythm: calcium is essential for regulating heart rhythm as it plays an important role in the contraction and relaxation of cardiac muscles. 

- Blood Clotting: Calcium is an essential component in the blood clotting process, which helps to prevent excessive bleeding.

- Blood Pressure: Calcium may help to regulate blood pressure, by helping to relax the blood vessels.

- Weight management: Adequate calcium intake may help with weight management, as it has been found to help regulate fat metabolism.

- Cancer Prevention: Some studies suggest that high calcium intake may reduce the risk of certain types of cancer, such as colon cancer.

- PMS symptoms: Calcium intake may help reduce premenstrual symptoms like cramps, headaches, and mood swings.

Calcium Food Sources

There are many foods rich in calcium. These include:

- Seeds: poppy, sesame, celery, and chia seeds. 

- Dairy product: yoghurt, milk, and cheese

- Almonds

- Leafy greens

- Edamame and tofu

- Beans and lentils

Calcium supplements: precautions

Calcium is likely to be safe when taken by the mouth in recommended doses. However, you should avoid taking more than 1000-1200 mg of calcium from supplements daily unless prescribed by your doctor.

If you are taking certain medications, such as blood thinners, antibiotics, and diuretics, it's important to talk to your doctor before taking calcium because calcium supplements can interact with these medications.

Always consult with a healthcare professional before taking any supplement or starting any new diet or treatment.

Calcium supplements: side effects

Calcium supplements are a convenient way to increase calcium intake, but they can also cause some side effects. Some of the most common side effects of calcium supplements include:

- Constipation: Calcium can cause constipation by slowing down the movement of food through the intestines.

- Stomach upset: Calcium supplements can cause stomach upset, such as gas, bloating, and nausea.

- Kidney stones: In some people, high calcium intake from supplements may increase the risk of kidney stones.

- Risk for heart attack: Some studies suggest that high calcium intake from supplements may increase the risk of heart attack, particularly in men.

- Allergic reactions: Some people may be allergic to calcium supplements, which can cause symptoms such as itching, hives, and difficulty breathing.

It's important to note that most of these side effects are associated with high doses of calcium supplement and can be avoided by following the recommended dosage. It's also important to talk with your doctor before starting any calcium supplement, especially if you have a history of kidney stones or other health conditions.