Calcium is an Essential Mineral

Calcium is an essential mineral and a chemical element that is important for many basic functions in the body. For instance, calcium assists in the proper development and maintenance of bones and teeth, nerve function, muscle function, and blood clotting. Calcium is the most abundant mineral in the human body, and it is found in a variety of foods, including dairy products, leafy green vegetables, nuts, and grains. Most people get enough calcium through their diet, but some individuals may benefit from taking a calcium supplement.

Calcium is essential for maintaining overall health and well-being, and it is important for the proper functioning of many systems in the body. Adequate calcium intake is important throughout life, but it is especially important during childhood, adolescence, and young adulthood, when bones are still growing and developing. Calcium deficiency can lead to a range of health problems, including osteoporosis, a condition in which the bones become weak and brittle.

Calcium supplements are often recommended for people who have a deficiency of calcium or are at risk for developing a deficiency. This may include older adults, vegetarians and vegans, and people with certain medical conditions or medications that can interfere with calcium absorption. Taking a calcium supplement can help to ensure that you are getting enough calcium to support your body’s needs.

Calcium is an essential mineral

Why Calcium is an Essential Mineral

Building and maintaining strong bones and teeth: Calcium is a key component of bone tissue, and it is necessary for the proper development and maintenance of strong bones and teeth. Adequate calcium intake is especially important during childhood, adolescence, and young adulthood, when bones are still growing and developing.

Nerve function: Calcium is an essential mineral in the transmission of nerve impulses, which allows the brain and nervous system to communicate with the rest of the body.

Muscle function: For proper contraction and relaxation of muscles, ample amounts of calcium are necessary.

Blood clotting: Calcium is involved in the process of blood clotting, which helps to stop bleeding when you are injured.

Regulating blood pressure: It can help to regulate blood pressure, which can reduce the risk of heart disease and stroke.

Calcium is an essential mineral

How much calcium do you need?

The recommended upper limit for calcium is 2,500 mg per day for people ages 19 to 50 and the recommended daily amount is 1000 mg. For people aged 51 and older, the upper limit is 2,000 mg per day and the recommended limit is 1,200 mg per day.

Who should take a calcium supplement?

Calcium supplements are often recommended for people who have a deficiency of calcium or are at risk for developing a deficiency. This may include older adults, vegetarians and vegans, and people with certain medical conditions or medications that can interfere with calcium absorption. Taking a calcium supplement can help to ensure that you are getting enough calcium to support your body’s needs.

Specifically, people are more likely to have a calcium deficiency if they:

  • Follow a vegan or vegetarian diet.
  • Don’t eat or consume dairy products.
  • Have a lack of vitamin D, which bolsters the absorption of calcium in the body (note: taking a vitamin D and calcium supplement can be an efficient way to up calcium levels).
  • Follow a high protein and sodium diet, which can sometimes lead to a higher excretion of calcium.
  • Are being treated with corticosteroids.
  • Have certain health issues that affect the bodies capacity to absorb calcium, such as conditions that affect the thyroid and parathyroid glands.

Calcium is an essential mineral

What should you consider when choosing a vitamin supplement?

There are several factors to think about when choosing a calcium supplement, including the form of calcium, the dose, and any other ingredients that may be included. Here are some things to consider:

Form of calcium: Calcium supplements are available in several different forms, including calcium carbonate (40% elemental calcium), calcium citrate (21% elemental calcium), calcium lactate (13% elemental calcium), and calcium gluconate (9% elemental calcium). Calcium carbonate is the most common and least expensive form, but it is best taken with food to help increase absorption. Meanwhile, calcium citrate is easier to absorb and may be a good option for people who have low levels of stomach acid, such as older adults or people taking proton pump inhibitors. Lastly, calcium gluconate is a less common form of calcium that is well absorbed, but it is also more expensive.

Dose: Calcium supplements are available in a range of doses, from a few hundred milligrams to over 1,000 milligrams per dose. The amount you need varies depending on your needs. Talk to a doctor for more information about your specific case. 

Other ingredients: Some calcium supplements may include other ingredients, such as vitamin D or magnesium. Vitamin D can help to increase calcium absorption, while magnesium may be added to help with muscle function and bone health. Make sure to read the label and choose a supplement that meets your needs.

It is important to note that it is generally best to get nutrients from food sources, rather than supplements, whenever possible. Talk to your healthcare provider about whether a calcium supplement is appropriate for you and, if so, which type and dose is best for you.