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BENEFITS AND SOURCES OF CALCIUM

Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — By Tim Newman on
January 28, 2020
 * Why we need calcium
 * Dietary sources
 * How much calcium?
 * Calcium deficiency
 * Supplementation
 * Risks of supplements
 * Takeaway

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Calcium is a nutrient that all living organisms need, including humans. It is
the most abundant mineral in the body, and it is vital for bone health.

Humans need calcium to build and maintain strong bones, and 99%Trusted Source of
the body’s calcium is in the bones and teeth. It is also necessary for
maintaining healthy communication between the brain and other parts of the body.
It plays a role in muscle movement and cardiovascular function.

Calcium occurs naturally in many foods, and food manufacturers add it to certain
products. Supplements are also available.

Alongside calcium, people also need vitamin D, as this vitamin helps the body
absorb calcium. Vitamin D comes from fish oil, fortified dairy products, and
exposure to sunlight.

This article looks at why the body needs calcium, which foods are rich in
calcium, what happens if the body does not have enough, and the pros and cons of
taking supplements.


WHY WE NEED CALCIUM



Share on PinterestGreen leafy vegetables, such as broccoli, are a good source of
calcium.



Calcium plays various roles in the body. These include the following:


BONE HEALTH

Around 99% of the calcium in the human body is in the bones and teeth. Calcium
is essential for the development, growth, and maintenance of bone.

As children grow, calcium contributes to the development of their bones. After a
person stops growing, calcium continues to help maintain the bones and slow down
bone density loss, which is a natural part of the aging process.

Females who have already experienced menopause can lose bone density at a higher
rate than males or younger people. They have a higher risk of developing
osteoporosis, and a doctor may recommend calcium supplements.

Learn more here about osteoporosis.


MUSCLE CONTRACTION

Calcium helps regulate muscle contraction. When a nerve stimulates a muscle, the
body releases calcium. The calcium helps the proteins in muscle carry out the
work of contraction.

When the body pumps the calcium out of the muscle, the muscle will relax.


CARDIOVASCULAR SYSTEM

Calcium plays a key role in blood clotting. The process of clotting is complex
and has a number of steps. These involve a range of chemicals, including
calcium.

Calcium’s role in muscle function includesTrusted Source maintaining the action
of the heart muscle. Calcium relaxes the smooth muscle that surrounds blood
vessels. Various studies have indicated a possible link between high consumption
of calcium and lower blood pressure.

Vitamin D is also essential for bone health, and it helps the body absorb
calcium. Find out more about vitamin D and why we need it.


OTHER ROLES

Calcium is a co-factor for many enzymes. Without calcium, some key enzymes
cannot work efficiently.

Studies have also suggested that consuming enough calcium can result in:

 * a lower risk of developing conditions involving high blood pressure during
   pregnancy
 * lower blood pressure in young people
 * lower blood pressure in those whose mothers who consumed enough calcium
   during pregnancy
 * improved cholesterol values
 * a lower risk of colorectal adenomas, a type of non-cancerous tumor

Find out more here about the effects of having low calcium levels.

For more in-depth resources about vitamins, minerals, and supplements, visit our
dedicated hub.

Was this helpful?


CALCIUM-RICH FOODS

People can obtain calcium from a range of foods and drinks.

The following are good sourcesTrusted Source:

 * yogurt
 * milk
 * fortified dairy alternatives, such as soy milk
 * sardines and salmon
 * cheese
 * tofu
 * green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
 * many fortified breakfast cereals
 * fortified fruit juices
 * nuts and seeds, especially almonds, sesame, and chia
 * legumes and grains
 * cornmeal and corn tortillas

Some dark green vegetables, such as spinach, contain calcium. However, they also
contain high levels of oxalic acid. Oxalic acid reduces the body’s ability to
absorb calcium, according to studies.

Click here for some tips on getting enough calcium on a plant-based diet.


HOW MUCH DO I NEED?

According to the Office of Dietary SupplementsTrusted Source (ODS), people need
the following amounts of calcium:

 * 0–6 months: 200 milligrams (mg)
 * 7–12 months: 260 mg
 * 1–3 years: 700 mg
 * 4–8 years: 1,000 mg
 * 9–18 years: 1,300 mg
 * 19–50 years: 1,000 mg
 * 51–70 years: 1,000 mg for males and 1,200 mg for females
 * 71 years and above: 1,200 mg

Pregnant and breastfeeding women require 1,000–1,300 mg depending on age.

A doctor may recommend additional calcium for people who:

 * have started menopause
 * stop menstruating due to anorexia nervosa or excessive exercise
 * have lactose intolerance or a cow’s milk allergy
 * follow a vegan diet


CALCIUM DEFICIENCY

The following conditions or lifestyle habits may result in low calcium levels,
also known as hypocalcemia:

 * bulimia, anorexia, and some other eating disorders.
 * mercury exposure
 * overconsumption of magnesium
 * long-term use of laxatives
 * prolonged use of some medicines, such as chemotherapy or corticosteroids
 * chelation therapy used for metal exposure
 * lack of parathyroid hormone
 * people who eat a lot of protein or sodium may excrete calcium.
 * some cancers
 * high consumption of caffeine, soda, or alcohol
 * some conditions, such as celiac disease, inflammatory bowel disease, Crohn’s
   disease, and some other digestive diseases
 * some surgical procedures, including removing the stomach
 * kidney failure
 * pancreatitis
 * vitamin D deficiency
 * phosphate deficiency

The body eliminates some calcium in sweat, urine, and feces. Foods and
activities that encourage these functions may reduce the levels of calcium in
the body.

CALCIUM SUPPLEMENTS

A doctor may recommend calcium supplements for people who have a calcium
deficiency.

People who use calcium supplements should:

 * check first with their doctor whether they need supplements
 * follow the dosage the doctor recommends
 * take the supplement with food for best absorption and to minimize possible
   adverse effects
 * consume the supplements at intervals, usually two or three times a day

According to the ODS, around 43%Trusted Source of all adults in the United
States take calcium supplements, including 70% of older females. Taking
supplements can increase daily calcium intake by about 300 mg of calcium a day,
on average.

Many calcium supplements also contain vitamin D. Vitamin D encourages the
synthesis of proteins in the body and helps the body absorb calcium. Magnesium
also plays a role in strengthening bones, and calcium supplements may also
contain magnesium.


TYPES OF SUPPLEMENT

There are different types of supplements. A doctor can recommend the best
option. This will depend on the individual’s needs and preferences, any medical
conditions they have, and whether they are taking any medications.

Elemental calcium is the pure mineral, but calcium in its natural form exists
with other compounds.

Supplements may contain different proportions of calcium compounds and elemental
calcium. For example:

Calcium carbonate: This contains 40% elemental calcium. This type is commonly
available, and it is relatively cheap and convenient. A person should take it
with food, as stomach acid helps the body absorb it.

Calcium lactate: This contains 13% elemental calcium.

Calcium gluconate: This contains 9% elemental calcium.

Calcium citrate: This contains 21% elemental calcium. A person can take it with
or without food. It is useful for people with inflammatory bowel disease,
achlorhydria, and some absorption disorders.



RISKS OF SUPPLEMENTS

Research has found conflicting evidence regarding the benefits and drawbacks of
supplement use.

Most expertsTrusted Source agree that it is better to obtain nutrients from
natural food sources, although sometimes it is not possible to get enough in
this way.

Some studies have suggested, however, that calcium supplementation could be
hazardous.


SIDE EFFECTS

Some people report gastrointestinal symptoms, such as bloating, constipation,
gas, or a combination of all three when using calcium supplements.

Calcium citrate usually has fewer and less pronounced side effects than calcium
carbonate. Taking the supplements with food, or spreading their intake
throughout the day may help reduce the occurrence or intensity of the side
effects.


COMPLICATIONS

Very high levels of calcium can lead to:

 * kidney problems
 * calcification of soft tissues and blood vessels
 * kidney stones
 * constipation

Although high calcium levels due to taking too many supplements might cause
these severe side effects, they are more likely the result of cancer and thyroid
problems, according to the ODS.


POSSIBLE COMPLICATIONS

Past studies have raised concerns that taking calcium supplements may increase
the riskTrusted Source of:

 * kidney stones
 * a reduction in iron absorption
 * a higher risk of a heart attack

However, more recent studies have suggested that these concerns may be
unfounded.

Calcium may interact with some drugs. Experts make the following
recommendations:

 * Take calcium supplements separately from some antibiotics.
 * Avoid supplement use while taking calcium channel blockers, which are a
   common type of medication for lowering blood pressure.

TAKEAWAY

Calcium is essential for building and maintaining healthy bones and teeth. Among
other roles, it may also help manage blood pressure.

It is best to obtain sufficient calcium through dietary sources, such as dairy
products, green leafy vegetables, and tofu. However, a doctor may recommend
supplementation for some people.

Due to individual differences in requirements, experts do not recommend calcium
supplementation for everyone. Anyone who is considering taking supplements
should ask their healthcare provider for advice.

Calcium supplements are available for purchase online.



Last medically reviewed on January 28, 2020

 * Bones / Orthopedics
 * Nutrition / Diet
 * Cat 1
 * minerals


HOW WE REVIEWED THIS ARTICLE:

Sources
Medical News Today has strict sourcing guidelines and draws only from
peer-reviewed studies, academic research institutions, and medical journals and
associations. We avoid using tertiary references. We link primary sources —
including studies, scientific references, and statistics — within each article
and also list them in the resources section at the bottom of our articles. You
can learn more about how we ensure our content is accurate and current by
reading our editorial policy.
 * Brogren, M., et al. (2003). Bioavailability of soluble oxalate from spinach
   eaten with and without milk products. 
   http://apjcn.nhri.org.tw/server/APJCN/12/2/219.pdf
 * Calcium: Fact sheet for health professionals. (2019).
   https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
 * Cormick, G., & Belizán, J. M. (2019). Calcium intake and health.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/
 * Li, K. et al. (2018). The good, the bad, and the ugly of calcium
   supplementation: A review of calcium intake on human health.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/

Share this article


Medically reviewed by Kathy W. Warwick, R.D., CDE, Nutrition — By Tim Newman on
January 28, 2020




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