Calcium is the most abundant mineral in the body which has several vital functions including supporting bones and healthy teeth, regulating muscle contractions, nerve transmission, hormonal secretions and more. Research shows that some people are unable to utilise dietary calcium efficiently which may depend on variations in the GC gene.
Calcium can be found in foods such as:
● Dairy products
● Small fish with bones
● Broccoli
● Kale
● Tofu
What role does calcium play in the body?
Bone health: Calcium combines with phosphorus to form hydroxyapatite crystals which is the primary mineral component of bone, giving it its strength.
High blood pressure: Calcium is beneficial for hypertension due to its role in controlling vascular smooth muscle helping blood vessels to relax.
Immunity: Calcium is involved in the proliferation, differentiation and apoptosis (programmed cell death) of immune cells. This maintains the balance of cells in the body and is important in the immune system function
Nerve transmission: Calcium triggers the release of neurotransmitters from the synapse. It also plays a role in the synthesis, release and receptor responsiveness to neurotransmitters.
Kidney stones: Kidney stones are largely composed of calcium salts. Low dietary intake and high supplemental intake of calcium are associated with and increased risk of kidney stones.
Signs and symptoms of calcium deficiency
● Muscle pain
● Cramps and spasms
● Osteoporosis
● Rickets
● Hypertension
● Type 2 diabetes
Causes of calcium deficiency
Caffeine: Caffeine decreases calcium absorption by increasing secretions of calcium into the gut. This can lead to increased calcium excretion via the stool and urine. It also inhibits parathyroid hormone (PTH) secretions which plays a key role in regulating calcium in the body.
Fat malabsorption: Reduces vitamin D intake which plays a vital role in calcium absorption in the small intestine. Increased GI transit time: This reduces the time available so that calcium can be absorbed.
Proton pump inhibitors (PPIs): These medications suppress stomach acid (HCl) production, reducing calciumabsorption.
Salt intake: Excessive salt intake is linked to high calcium excretion via urine.
Nutrient interactions
Vitamin D: Vitamin D is required for calcium absorption in the small intestine and plays a role in regulating calcium levels.
Magnesium: High calcium intake may increase the need for magnesium, therefore it is recommended that you take magnesium if your calcium intake is high.
Vitamin K: Vitamin K is important for bone health as it activates proteins that are involved in bone formation. It also works synergistically with vitamin D to improve bone density.
Iron, phosphorus and zinc: High dietary or supplementary intake of calcium may interfere with the absorption of iron, phosphorus and zinc.
Magnesium and Zinc: Excessive supplementary intake of these nutrients can interact with calcium, inhibiting its absorption, especially if calcium intake is low.
Oxalates: These natural compounds can be found in high levels in foods such as spinach, chocolate and rhubarb and can inhibit calcium absorption
How much calcium do I need?
The current recommended daily intake of calcium is:
● Male & Female - 700 mg.
● Breastfeeding - 1250 mg
● Infants (under 1) - 525 mg
● Children (1-3 yrs) - 350 mg
● Children (4-6 yrs) - 450 mg
● Children (7-10 yrs) - 550 mg
● Adolescent (male) - 1000 mg
● Adolescent (female) - 800 mg
Ensure you are eating foods naturally rich in calcium or consider a supplement if you’re not able to include enough in your diet.
Forms of calcium
● Calcium carbonate: The most inexpensive form of calcium yet can have poor bioavailability for some individuals as it requires an acidic environment for absorption.
● Calcium citrate and calcium malate: Most beneficial for those with low stomach acid (HCl) such as the elderly or those on medications that decrease gastric secretions as they are less reliant on an acid environment for absorption.
- Buy Calcium Citrate HERE
Calcium supplementation may not be safe or necessary for everyone. This should be discussed with your Body Fabulous practitioner as they can assess whether supplementation is appropriate and recommend the correct dosage based on your individual requirements and needs - Book a General Advice Call HERE
