Calcium

Calcium is an inorganic nutrient (mineral) with the atomic number of 20 and the human body needs calcium more than any other mineral. A man weighing 70 kg. contains one kg. of calcium. About 99 per cent of the quantity in the body is used for building strong bones and teeth and the remaining one per cent is used by the blood, muscles and nerves.

Calcium performs many important functions. Without this mineral, the contractions of the heart would be faulty, the muscles would not contract properly to make the limbs move and blood would not clot. Calcium stimulates enzymes in the digestive process and coordinates the functions of all other minerals in the body. 

Calcium also helps to protect colon cells from cancer-causing chemicals, prevents the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis, helps to prevent migraine headaches, reduces PMS symptoms during the luteal phase (the second half) of the menstrual cycle.

Calcium also plays a role in many other vital physiological activities, including blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, cell membrane function and blood pressure regulation. Because these activities are essential to life, the body utilises complex regulatory systems to tightly control the amount of calcium in the blood, so that sufficient calcium is always available.

As a result, when dietary intake of calcium is too low to maintain adequate blood levels, calcium stores are drawn out of the bones to maintain normal blood concentrations.

Calcium deficiency

A deficiency of calcium may cause porous and fragile bones, tooth decay, heart palpitations, muscle cramps, insomnia and irritability. A large increase in the dietary supply of calcium is needed in tetany and when the bones are decalcified due to poor calcium absorption, as in rickets, oesteomalacia and the mal-absorption syndrome.

A liberal quantity of calcium is also necessary when excessive calcium has been lost from the body as in hyperparathyroidism or chronic renal disease.

Hypocalcaemia

Hypocalcaemia is the medical term for low serum calcium levels in the blood.

Hypercalcaemia

Hypercalcaemia occurs when there is high levels of calcium in the blood and muscles and can lead to irreversible kidney damage. Taking high doses of vitamin D supplements can cause this. The symptoms of hypercalcaemia include:

• Abdominal pain
• Confusion
• Constipation or diarrhoea
• Fatigue
• Increased thirst
• Muscle weakness or pain
• Nausea and vomiting
• Passing urine often
• Poor appetite or loss of appetite

Nutrients required for the body to use calcium

As with all nutrients, there are reactions with and dependencies on various other nutrients that should be taken into consideration. Without this knowledge it is impossible to correct the nutritional balances in the body.

If calcium supplements are taken without there being sufficient amounts of magnesium, phosphorous and silicon plus vitamins D3 and K2, calcium will be collected in the body’s soft tissues and arteries instead of the bones and teeth.

Silicon helps the body to use calcium efficiently and this is very important for the health of the bones, hair, muscles, nails and teeth

Copper, together with zinc improves the absorption of vitamin D which aids in the absorption of calcium.

Phosphorous and calcium

Calcium cannot achieve its objectives unless phosphorous is also present in a proper balance. Too much phosphorous, though, can cause diarrhoea and calcification (hardening) of organs and soft tissue) and can interfere with the body’s ability to use iron, calcium, magnesium and zinc.

It is a matter of getting the balance of nutrients consumed right which is why supplementation is not advised except for vitamin D. Foods that contain these nutrients will never overdose the consumer with phosphorous.

Vitamin D, vitamin K and calcium

Vitamin D is required plus vitamin K2 in order for calcium to be transported to the bones and most people are deficient in vitamin D from November to April in the northern hemisphere. This is because the liver only stores enough for about one month.

Also, people that do not spend at least 15 minutes in the noon day sun with skin bared and no sunscreen will be unable to produce vitamin D as this will stop the skin creating it. It cannot be gained through a window either. In this scenario, supplementation of vitamin D3 plus vitamin K2 with some oil should be taken every day.

Magnesium and calcium

Magnesium activates vitamin D and helps to regulate calcium metabolism, ensuring it’s properly absorbed and directed to the bones instead of soft tissues.

Calcium supplement dangers

Excessive calcium intake can lead to gastrointestinal discomfort such as bloating, constipation and flatulence, as well as potentially increase the risk of gall and kidney stones.

Calcium supplements rapidly increase the amount that is circulating in the body which can increase the risk of heart attack due to the fact it can cause progressive ectopic calcification of the arteries.

Some research has shown that the risk is significantly higher in people with diabetes and particularly in healthy postmenopausal women.

There are many natural foods rich in calcium and most foods consumed will contain some as shown below therefore calcium supplements are rarely required and should not be taken unless a blood test has shown deficiency or a professional practitioner advises it.

Highest sources of calcium in milligrams per 100 grams

Recommended daily requirement of calcium

• infants birth to 1 year 260-525 mg
• Toddlers 1-3 years 700 mg
• Children 4-8 years 1000 mg
• Adolescents 9-18 years 1300 mg
• Pregnant women under 18 years 1300 mg
• Adults 19 to 50 years 1000 mg
• Women over 50 years 1200 mg
• Men over 70 years 1200 mg

NOTE: Male and female athletes in competitive sports need 3000 mg

Other natural sources of calcium in alphabetical order

Related subjects

• The A-Z of minerals
• Blood clots
• Bone disorders
• Copper
• Cramps
• Digestive disorders
• Excretory system disorders
• Heart disorders
• Insomnia
• Iron
• Kidney disease.
• Magnesium
• Menopause
• Menstruation problems
• Migraine
• Osteoporosis
• Phosphorous
• Teeth disorders
• Vitamin D
• Vitamin K2
• Zinc