Calcium
Summary
Calcium (FatSol) [DV ~ 1200mg] {Half Life = 18 Hours} is vital for healthy teeth and bones. It also important for the health and functioning of nerves, muscle tissue and cardiovascular function, such as lowering blood pressure. A calcium deficiency can often be the result of a vitamin D deficiency, which inhibit calcium from being absorbed by the bones, teeth and other organs which need them, and not purely a calcium deficiency.
Avoid Calcium Carbonate and choose Calcium Citrate. Calcium supplements in high doses [>1000mg/day], or when taken in tandem with Vitamin D supplements should be avoided. Hypercalcemia will contribute to cardiovascular disease and oedemas over time.
[Calcium can be harmful in amounts exceeding 2500mg/day]
Calcium is a fundamental mineral essential for various bodily functions. It's best known for its role in building and maintaining strong bones and teeth, with about 99% of the body's calcium stored in these structures . However, its significance extends beyond skeletal health.
In terms of dietary sources, calcium is found abundantly in dairy products like milk, cheese, and yogurt. Additionally, leafy greens such as kale and broccoli, tofu, almonds, and certain fish like sardines and salmon are good sources. Fortified foods like orange juice and cereals also contribute to calcium intake.
The recommended daily intake varies by age and gender, with adults typically advised to consume 1000-1200 milligrams per day. Vitamin D is crucial for calcium absorption, and factors like age and diet can influence absorption rates.
Deficiency in calcium, known as hypocalcemia, can lead to weakened bones, dental issues, muscle problems, and even heart rhythm abnormalities. Conversely, excessive calcium intake can cause hypercalcemia, resulting in symptoms like nausea, confusion, and kidney stones.
For individuals with inadequate dietary intake or specific medical conditions like osteoporosis, calcium supplements may be prescribed. However, it's essential to consult healthcare providers for proper dosage and monitoring.
Ultimately, maintaining a balanced diet rich in calcium, along with adequate vitamin D intake and regular exercise, is vital for overall health and well-being.
Calcium deficiency, also known as hypocalcemia, occurs when there is an inadequate amount of calcium in the bloodstream. This can lead to various health problems due to the crucial role calcium plays in the body. Here are some key aspects of calcium deficiency:
Bone Health: Calcium is a primary component of bones, providing strength and structure. A deficiency in calcium can lead to weakened bones, increasing the risk of fractures and conditions like osteoporosis, especially in older adults.
Muscle Function: Calcium is essential for muscle contraction. When calcium levels are low, it can result in muscle cramps, spasms, and weakness.
Nerve Function: Calcium is involved in nerve transmission and signaling. Insufficient calcium levels can disrupt nerve function, leading to symptoms such as tingling sensations, numbness, and even seizures in severe cases.
Blood Clotting: Calcium plays a crucial role in the blood clotting process. Low levels of calcium can impair blood clot formation, potentially leading to excessive bleeding or bruising.
Dental Health: Calcium is vital for maintaining strong teeth and supporting overall dental health. Insufficient calcium intake can contribute to tooth decay and gum disease.
Symptoms: Symptoms of calcium deficiency can vary depending on the severity and duration of the deficiency. Common symptoms may include muscle cramps, fatigue, numbness or tingling in the extremities, brittle nails, and memory problems. In severe cases, hypocalcemia can cause irregular heart rhythms and seizures.
High Calcium Foods (from highest to lowest, per 100 grams)
Parmesan (1109mg)
Sesame Seeds (975mg)
Mozzarella (731mg)
Feta (493mg)
Camembert (400mg)
Pecorino Romano (400mg)
Almonds (260mg)
Ricotta (207mg)
Garlic (181mg)
Kale (180mg)
Whole Milk [Grass Fed] (150mg)
Spinach (136mg)
Parsley (138mg)
Mustard Greens (115mg)
Greek Yogurt (110mg)
Cheddar (98mg)
Whey Protein (47mg)
Brussel Sprouts (42mg)
Cabbage (40mg)
Broccoli (40mg)
Sweet Potatoes (30mg)
References
Calcium supplements: Should you take them? (2022, November 1). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/calcium-supplements-should-you-take-them
Calcium/Vitamin D Requirements, Recommended Foods & Supplements. (2023, May 24). Bone Health & Osteoporosis Foundation. https://www.bonehealthandosteoporosis.org/patients/treatment/calciumvitamin-d/
Jividen, S., RN. (2023, October 22). Signs and symptoms of calcium deficiency. Health. https://www.health.com/calcium-deficiency-symptoms-7976013