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 What is calcium, and what role does it play in our bodies

Calcium is a mineral that your body requires to develop and maintain strong bones as well as perform a variety of other vital tasks. Calcium is the most abundant mineral in the human body..

The bones and teeth contain almost all of the calcium in the body, providing them structure and hardness.

Calcium is required for muscles to move and nerves to transmit instructions from your brain to every area of your body. Calcium also aids in the movement of blood throughout the body and the release of hormones that affect a variety of bodily functions.

How much calcium am I supposed to take?

The amount of calcium you require on a daily basis is determined by your age and gender. The amounts recommended on a daily basis are shown below.

 What foods are good sources of calcium?

Calcium can be found in a variety of foods. You can obtain enough calcium by eating a variety

of foods, including the ones listed below:

For most people in the United States, calcium comes mostly from milk, yogurt, and cheese.

Calcium is found in canned sardines and fish with bones.

Kale, broccoli, and Chinese cabbage (bock choi) are examples of calcium-rich foods. Some beverages, such as numerous fruit juices and milk replacements like soy and almond beverages, as well as some brands of tofu and ready-to-eat cereals, have calcium added to them. Check the product labels to see if these foods have calcium added. The majority of grains (such as breads, pastas, and unfortified cereals) are low in calcium. However Calcium carbonate and calcium citrate are the two most common calcium supplements. When calcium carbonate is taken with food, it is better absorbed. Calcium carbonate is also found in some over-the-counter antacids like Tums and Rolaids. On an empty stomach or a full stomach, calcium citrate is easily absorbed. Calcium citrate is more easily absorbed than calcium carbonate by persons with low stomach acid, which is most common among the elderly. Calcium sulfate, calcium ascorbate, calcium microcrystalline hydroxyapatite, calcium gluconate, calcium lactate, and calcium phosphate are some of the other calcium forms found in supplements and fortified foods. Calcium is best absorbed when taken in little doses of 500 mg or less. It is preferable to take a smaller dose of calcium from supplements if you consume 1,000 mg each day. Calcium carbonate and calcium citrate are the two most common calcium supplements. When calcium carbonate is taken with food, it is better absorbed. Calcium carbonate is also found in some over-the-counter antacids like Tums and Rolaids. On an empty stomach or a full stomach, calcium citrate is easily absorbed. Calcium citrate is more easily absorbed than calcium carbonate by persons with low stomach acid, which is most common among the elderly.

Bone health in the elderly

Calcium sulfate, calcium ascorbate, calcium microcrystalline hydroxyapatite, calcium gluconate, calcium lactate, and calcium phosphate are some of the other calcium forms found in supplements and fortified foods. Calcium is best absorbed when taken in little doses of 500 mg or less. It is preferable to take a smaller dose of calcium from supplements if you consume 1,000 mg each day. Is it true that I'm receiving enough calcium? Many people in the United States obtain less calcium than is needed via food and supplements, particularly: Children and teenagers between the ages of four and eighteen Non-Hispanic Blacks and non-Hispanic Asians are both non-Hispanic Adults aged 50 and over who are impoverished Calcium deficiency is more common in certain groups of people than in others, including: Women who have gone through menopause. After menopause, the body absorbs and retains less calcium. This can lead to brittle bones over time. Those who do not consume milk or other dairy products. Dairy products are high in calcium, however lactose intolerance, milk allergies, and vegans (those who do not consume any animal products) must find alternative calcium sources. Lactose-free and lactose-intolerant options are available. After the age of 30, bones begin to lose calcium. Bone loss accelerates in middle age, leading to weak, fragile bones (osteoporosis) and shattered bones (fractures). Bone loss is more frequent in women, but it can also affect men. A bone mineral density test can be used to determine if your bones are healthy and robust, or if they are weak and thin. Calcium supplements, with or without vitamin D, have been shown to increase bone mineral density in older persons in some trials, but not in others. Furthermore, it is unknown if calcium supplements aid in the prevention of fractures. More research is needed to determine whether eating more calcium-fortified foods or using calcium supplements helps bone health. Cancer Some studies demonstrate that persons who consume a lot of calcium from food and supplements have a lower risk of colon and rectum cancers, whereas others don't. According to several research, men who consume a lot of calcium from dairy foods have a higher risk of prostate cancer. Calcium appears to have no effect on the chance of developing cancer or dying from it in other types of cancer. To learn more about how calcium from meals or dietary supplements influences cancer risk, more research is needed.

Coronary artery disease

Calcium can bind to fats and lower the amount of fat absorbed by your body. Some research indicates that calcium supplements have no effect on heart disease, while others indicate that calcium supplements may have an effect.

Preeclampsia

Preeclampsia is a dangerous late-pregnancy condition. High blood pressure and high protein levels in the urine are two symptoms. Calcium supplements may lower the risk of preeclampsia in some pregnant women who don't get enough calcium in their diet. As a result, many doctors advise women with poor calcium intake to take calcium supplements during pregnancy.

Controlling your weight

Calcium from dairy products or supplements hasn't been proven to assist you to lose weight or preventing weight gain. Some research demonstrates that increasing calcium intake is beneficial, while others show that it is not. Read our fact sheet on dietary supplements for weight loss for more information. Metabolic syndrome is a condition in which the body's metabolism Metabolic syndrome is a significant medical condition that raises your chances of developing heart disease, stroke, or diabetes. If you have three or more of the following symptoms, you have metabolic syndrome:

a pronounced waistline

fat levels in the blood (triglycerides) high-density lipoprotein cholesterol levels are low (good cholesterol) blood pressure that is too high blood sugar levels are too high According to some research, a higher calcium intake may reduce the risk of metabolic syndrome in women but not in males. More research is required.

Is it possible for calcium to be harmful?

High calcium intake, according to some studies, may raise the risk of heart disease and prostate cancer. Poor muscle tone, poor kidney function, low phosphate levels, constipation, nausea, weight loss, excessive exhaustion, frequent need to urinate, irregular heart rhythms, and a high risk of death from heart disease can all be caused by high calcium levels in the blood and urine. Excessive calcium levels in the blood and urine, on the other hand, are usually produced by a health condition such as high parathyroid hormone levels or cancer, not by high calcium intake.

The daily upper limits for calcium are mentioned below and include calcium intake from all sources (food, beverages, and supplements).