Calcium: Essential Mineral for Your Bones, Teeth and Muscles

When most people think of calcium, bones and teeth immediately come to mind - and rightly so. About 99% of the calcium in your body is stored in your bones and teeth, providing strength and structure. But calcium is much more than a bone-builder. It’s a vital mineral involved in muscle function, nerve signaling, blood clotting, and heart health.

In this comprehensive guide, you’ll learn what calcium is, why it’s important for your body, how much you need, the best dietary calcium sources, signs of calcium deficiency, and when calcium supplements might be necessary.

What Is Calcium? Understanding This Essential Mineral

Calcium is a mineral and the most abundant mineral in the human body. Chemically classified as an alkaline earth metal, calcium plays multiple critical roles in maintaining life and health. The majority of calcium in your body exists as calcium phosphate crystals in your bones and teeth, giving them their hardness and durability. The rest circulates in your bloodstream and soft tissues, supporting various physiological processes.

Since your body cannot produce calcium on its own, you must obtain it regularly from food or supplements to maintain healthy levels.

How Calcium Works for Your Body? Key Functions and Health Benefits

Calcium is essential not only for building strong bones and teeth but also for many other vital bodily functions:

Bone Health:

Calcium combines with phosphate to form hydroxyapatite, the mineral matrix that provides bone strength.

Muscle Function:

Calcium ions are necessary for muscle contraction, including the heart muscle.

Nerve Transmission:

Calcium facilitates nerve impulses that allow communication between nerves and muscles.

Blood Clotting:

It plays a crucial role in the blood coagulation process to prevent excessive bleeding.

Cell Signaling:

Calcium acts as a signaling molecule regulating hormone secretion and enzyme activities.

Without adequate calcium, these important biological functions can be impaired, leading to health problems.

How Much Calcium Do You Need? Recommended Daily Intake by Age and Sex

The amount of calcium you require daily varies depending on your age and sex. The National Institutes of Health (NIH) recommends the following calcium intake:

Postmenopausal women and older adults may require higher calcium intake due to decreased absorption and risk of bone density loss.

Top Sources of Calcium for Strong Bones

Getting calcium through your diet is the best way to meet your daily needs. Here are some of the best calcium-rich foods:

Dairy Products: Milk, yogurt, and cheese are excellent sources.

Leafy Greens: Kale, bok choy, and turnip greens contain absorbable calcium (spinach has calcium but contains oxalates that reduce absorption).

Fortified Foods: Many plant-based milks (almond, soy, oat), cereals, and orange juice are fortified with calcium.

Fish with Edible Bones: Canned sardines and salmon provide calcium and omega-3s.

Other Sources: Tofu (when prepared with calcium sulfate), almonds, chia seeds, and sesame seeds.

To maximize calcium absorption, ensure adequate vitamin D intake, which helps your body absorb calcium efficiently.

Signs and Symptoms of Calcium Deficiency You Should Know

Calcium deficiency can develop gradually and may result in conditions such as osteopenia or osteoporosis (low bone density). Early symptoms of deficiency include:

• Muscle cramps and spasms

• Tingling or numbness in fingers and toes

• Fatigue and weakness

• Poor appetite

• Irregular heartbeat

Groups at risk for calcium deficiency include postmenopausal women, vegans, people with lactose intolerance, those with vitamin D deficiency, and individuals with gastrointestinal disorders like celiac disease or Crohn’s disease.

Should You Take Calcium Supplements? When and How to Supplement Safely

While it’s best to get calcium from foods, supplements can be helpful in certain cases:

• If you have osteoporosis or are at high risk

• If your diet lacks sufficient calcium

• During pregnancy or breastfeeding

• If advised by your healthcare provider

Types of Calcium Supplements

• Calcium Carbonate: Contains about 40% elemental calcium; best taken with food for optimal absorption.

• Calcium Citrate: Contains about 21% elemental calcium; easier to absorb and can be taken with or without food, ideal for older adults or those with low stomach acid.

Important: Excessive calcium supplementation may increase the risk of kidney stones and cardiovascular problems. The tolerable upper intake level (UL) for adults is 2,500 mg/day.