Calcium: A Comprehensive Guide
Within your body, you’re carrying around 3 pounds of calcium, 99% of it is in your bones and teeth. The remainder is found in the muscles, nerves and blood. We know that calcium is responsible for our rigid structure, the skeleton, but what else do we need calcium for?
Why Do You Need Calcium?
Calcium isn't just for building strong bones and teeth plus maintaining bone structure throughout your life. But it's not just about the skeleton - calcium is also crucial for keeping your heart beating steadily. It helps your muscles contract, including your heart muscle, ensuring it pumps blood efficiently. We also need it for maintaining healthy gums, and the transmission of nerve impulses.
We need calcium for:
Hormone release
nerve signal transmission
Regulate heartbeat
Bone structure
Blood vessel function
Blood clotting
Lower blood pressure
Healthy gums
Muscle contraction
Fracture prevention
Benefits of a Calcium-Rich Diet:
Studies show a positive connection between adequate calcium intake and reduced risk of osteoporosis, a condition that weakens bones and increases fracture risk. Additionally, calcium may play a role in regulating blood pressure, supporting weight loss, alleviating PMS symptoms, and even reducing the risk of cardiovascular disease and certain cancers, though further research is needed to confirm these findings.
How Much Calcium Do You Need?
The amount of calcium your body needs depends on your age and gender. Here's a quick reference table:
Signs of Deficiency
A calcium deficiency can sneak up on you, leading to symptoms like muscle cramps, bone pain, fatigue, brittle nails, and even osteoporosis in the long run. In kids, it can hinder proper bone development, while in adults, it increases the risk of fractures and osteoporosis.
Calcium Toxicity
Hypercalcemia is too much calcium and it can be harmful, blocking the absorption of other minerals such as zinc and iron. It may potentially lead to kidney stones, constipation, and even heart problems in some situations. Symptoms of hypercalcemia include:
Fatigue
Nausea, vomiting
Constipation
Shortness of breath
Chest pain
Heart palpitations
Calcium Absorption Concerns
While dietary calcium is great, absorption plays a crucial role. Here are some factors that can affect calcium absorption:
HELPERS:
Vitamin D: This sunshine vitamin helps your body absorb calcium effectively. Sunlight exposure, and fortified foods like milk can help boost your vitamin D levels.
Magnesium: This mineral plays a role in calcium metabolism, so make sure you're getting enough. Magnesium helps transport calcium across cell membranes, ensuring it gets where it needs to go. This mineral works hand-in-hand with calcium for healthy bones and muscle function. Leafy green vegetables, nuts, seeds, and whole grains are excellent sources of magnesium.
Acidity: Your stomach's acidity can affect how well calcium is absorbed.
POSSIBLE DETRACTORS:
Phytic acid: Found in certain plant foods like whole grains and legumes, phytic acid can slightly reduce calcium absorption. However, soaking, sprouting, or fermenting these foods can mitigate this effect. Again, a slight effect on absorption does not mean avoiding these foods. It means eating a well-balanced and diverse plant-rich diet.
Certain medications: Some medications, like diuretics and antacids, can affect calcium absorption. Medications that reduce stomach acid (antacids) can also reduce calcium absorption.
Meat: Meat is a protein staple for many, but excess protein may be a contributor to osteoporosis, and over-acidity, among many other common health problems.
Vegan Sources of Calcium
Contrary to popular belief, you don't need dairy to get your daily dose of calcium. There are plenty of plant-based sources, like leafy greens, plant milk, tofu, and even figs.
Dark leafy greens like kale, collard greens, and turnip greens
Fortified plant milks like soy, almond, and oat
Tofu and tempeh
Almonds
Dried figs
Sesame seeds
Calcium Absorption
Without vitamin D, you’ll be unable to fully absorb enough calcium (10-15% compared with 30-40% when you have enough vitamin D). Take your vitamin D separately from your calcium.
While dairy foods may have higher levels of calcium than their plant counterparts, the bioavailability of dairy is lower.
The table below helps to illustrate that while the total calcium in milligrams of dairy milk may be twice that of bok choy, the amount absorbed is comparable.
Some foods like spinach and beans contain phytates and you might hear them called “anti-nutrients” in certain social media cohorts. Spinach contains a phytate known as oxalate. These are plant chemicals that the plant uses to protect itself. Unless you’re Popeye and your only food source is spinach, you shouldn’t worry. But if you do still feel worried, remember that spinach isn’t out to rob you of your calcium intake and please don’t rely on spinach as your sole source of calcium, B vitamins, zinc or more. Diversity is key! If you’re still worried, then cook, soak, or sprout your phytate-rich foods. Spinach cooked in a steamer or pan-fried with some olive oil and salt is one easy way to eliminate this worry.
Vegetarians & Osteoporosis
Osteoporosis is on the mind of many of us as we age and while vegetarians and vegans are often criticized for not getting enough calcium, this may not be the truth. According to a survey done by the University of Surrey, 40 years ago, meat eaters were twice as likely to visit the hospital and suffer from degenerative diseases 10 years earlier than their vegetarian peers. There is a theory that excess protein is a contributor to osteoporosis, overacidity and other health problems. I remain neutral on this, but can affirm from other reading of research that meat and dairy are directly linked to increasing the risk for other chronic diseases, including cardiovascular disease, and various cancers.
Menopause & Bone Loss
During the period of peri-menopause and post-menopause, estrogen drops considerably. Estrogen is the hormone that assist in retaining calcium in bones. In a study of nearly 10,000 elderly women from 1986 onward, poor nutrition was far more responsible for hip fractures than a lack of estrogen, lack of exercise, or a lack of calcium in their diet.
Knowing When to Supplement
If you're not getting enough calcium from your diet, or if you have certain medical conditions like osteoporosis, your naturopath or doctor might recommend a calcium supplement. Generally, a balanced diet rich in calcium-rich foods and adequate vitamin D intake should meet your daily needs.
Individuals with specific health conditions, those on certain medications, or those with limited dietary options might benefit from calcium supplements. Always consult with a healthcare professional before starting any supplementation. And remember, supplements should complement, not replace, a healthy diet.
Times to Consider a Supplement?
Post-menopause
Amenorrhea
Taking certain medications (prednisone)
Consuming excess sodium in the diet
Consuming excess phosphoric acid in soda, alcohol
Supplement Smarts
Choosing the right calcium supplement can be confusing. Here's a breakdown of the different varieties, their sources, benefits, and drawbacks:
A few things you need to know to optimize supplementation of calcium:
Take your vitamin D separately from your calcium.
Take calcium throughout the day.
Do not take and ingest from food more than 2000 mg daily if you are over 50, and 2500 mg if you’re under 50.
Taking calcium supplements may also decrease the absorption of some medications and antibiotics.
Remember, always consult with a healthcare professional before starting any new supplement regimen.
Calcium plays a vital role in keeping your body strong and healthy, so be sure to give it the attention it deserves. Cheers to strong bones and radiant health! 🌱🦴
Sources:
Balch, P. A. (2011). Prescription for nutritional healing: The A-to-Z guide to supplements. Avery Publishing Group.
Calcium. (n.d.). Nih.gov. Retrieved March 2, 2024, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Calcium. (2020, October 19). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/calcium/
Calcium in diet. (n.d.). Medlineplus.gov. Retrieved March 2, 2024, from https://medlineplus.gov/ency/article/002412.htm
Heravi, A. S., & Michos, E. D. (2019). Vitamin D and calcium supplements: Helpful, harmful, or neutral for cardiovascular risk? Methodist DeBakey Cardiovascular Journal, 15(3), 207. https://doi.org/10.14797/mdcj-15-3-207
Holford, P. (2011). The New Optimum Nutrition Bible. Crossing Press.
Khazai, N., Judd, S. E., & Tangpricha, V. (2008). Calcium and vitamin D: Skeletal and extraskeletal health. Current Rheumatology Reports, 10(2), 110–117. https://doi.org/10.1007/s11926-008-0020-y
Phosphorus. (n.d.). Nih.gov. Retrieved March 3, 2024, from https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/
Shkembi, B., & Huppertz, T. (2021). Calcium absorption from food products: Food matrix effects. Nutrients, 14(1), 180. https://doi.org/10.3390/nu14010180
