The role of calcium in the human body and the precautions for intake

What is calcium?

calcium (Ca) is an essential nutrient that helps form strong bones and teeth. This naturally occurring substance is the most abundant mineral in the human body. Studies have shown that 99% of the body's calcium is found in bones and teeth. The remaining 1% is found in our blood and other tissues. Calcium is also necessary for blood clotting and muscle function in the body. It is now well known that calcium can prevent osteoporosis and bone defects. The only source of calcium is the food we eat. It is found in some foods or is added to other foods for fortification. Calcium is also available as a dietary supplement and is found in some medicines.

Health Benefits of Calcium

Calcium plays a vital role in maintaining healthy bones and teeth. After consuming calcium-rich foods, calcium is absorbed by our small intestine. During circulation, it is mostly deposited in our bones. In this way, calcium helps prevent bones from becoming "thin". Low bone density is a major cause of weak bones and osteoporosis.

Studies have found that our bone mass grows fastest during adolescence. Therefore, youth is an ideal time to build bone mass by consuming plenty of calcium. There is also favorable evidence that calcium can improve heart health. Because calcium helps regulate muscle contractions, including the heartbeat, the studies say it may help stabilize blood pressure levels.

In general, the main functions of calcium include:

Strengthens bones and teeth.
Regulates muscle contractions, including your heartbeat
Maintains blood coagulation at normal levels.

Calcium supplements

Calcium supplementsIt is beneficial for people with low calcium or nutritional deficiencies. Taking high-quality supplements can also help promote bone formation and prevent osteoporosis. Like any medicine, calcium supplements must be taken carefully and in precise doses to achieve maximum effectiveness. This means that anyone taking calcium supplements should always follow the prescribed dosage to avoid abuse and its side effects.

Calcium supplements come in two main forms: calcium carbonate and calcium citrate. Calcium carbonate is more popular in the market because it is cheap and convenient. However, the main difference between these two calcium supplements is how they are absorbed by the body. Calcium carbonate must be taken with food in order to be absorbed by the body, while calcium citrate does not need to be taken with food. Therefore, calcium citrate is a good choice for the stomach andIntestineThe best choice for unwell patients. Another difference is that calcium citrate may require more tablets to achieve the desired dose, while calcium carbonate only requires a smaller number of tablets. But calcium carbonate is considered to have a higher risk of side effects than calcium citrate.

Calcium dosage requirements

Several studies have shown that the maximum amount of calcium absorbed in a single serving is less than 500 mg, which means that the maximum dose a person should take at one time should be less than 500 mg. Therefore, you should avoid taking too much calcium (more than 500 mg) at one time. The same applies when taking calcium supplements. For example, if you want to take 1,000 mg of calcium per day, it would be best to split the dose and take 500 mg at two different times of the day. The following are the recommended daily calcium intakes for each person:

CAD	age	Daily intake
child	1 to 3 years old	350 mg
child	4 to 6 years old	450 mg
child	7 to 10 years old	600 mg
Adolescent boys	11 to 17 years old	1000 mg
adolescent girls	11 to 17 years old	800 mg
成年人	18 to 50 years old	1000mg/1300mg
成年人	51-70 years old	1000mg
成年人	71 years and above	1200mg
lactating women	18 to 50 years old	1,250 mg

Calcium deficiency

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A condition in which calcium is deficient is called hypocalcemia. When a person does not consume enough calcium for a long time, especially during childhood, it can lead to hypocalcemia. For this reason, most children who are allergic to calcium-rich foods are susceptible to hypocalcemia later in life. Some medications can also lower calcium levels in the body. These include steroids and antacids (drugs that reduce stomach acid). People taking these drugs must increase their calcium intake to avoid hypocalcemia. Hypocalcemia is particularly likely to occur in women who are childbearing or aging. Typical symptoms include growing brittle nails and bones that crack easily. Other symptoms include muscle cramps, fatigue, depression, and abnormal heart rate.

It is important to note that deficiencies in vitamin D and calcium have been documented as important causes of osteoporosis. Therefore, adults and pregnant women must:

Eat more foods rich in calcium and vitamin D.
Take calcium and vitamin D supplements every day.

Calcium-rich foods

Rich sources of calcium include:

Milk, cheese, yogurt, ice cream and other dairy products
Green leafy vegetables – such as kale, okra, and spinach
Fortified beverages, such as soy drinks with added calcium.
Bread and any food made with enriched flour.
Bony fish, such as sardines.
Other foods, such as beans and sweet potatoes.

Side Effects of Calcium Supplements

Any nutrient can have side effects when taken in excess. Calcium supplements must be taken in moderation to avoid the adverse effects of overdose. Today, the condition of too much calcium in the body is called "hypercalcemia." It is caused by consuming large amounts of dairy products or calcium supplements. Although hypercalcemia is still a rare disease in the world. However, caution is advised when consuming calcium from diet and supplements.

Hypercalcemia can cause serious health problems, such as:

Poor kidney function (excessive urination)
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Dizziness and headaches
Constipation and vomiting
Abdominal and bone pain

Why You Need Vitamin D and Calcium

Eating foods rich in calcium is very important for growing strong bones and teeth. However, without Vitamin D, our bodies cannot absorb calcium into our blood. Therefore, vitamin D is very important if we want to get the best results from a high calcium diet. Fortunately, our bodies produce vitamin D when our skin is exposed to sunlight. However, during winter or colder months (when the days are shorter and there is less sunlight), vitamin D deficiency may become a problem. Therefore, it is recommended to take a 10 microgram vitamin D supplement daily to prevent the risk of vitamin D and calcium deficiency.