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Calcium is the most abundant mineral in the human body. Of the body's total calcium, about 99% is in the bones and teeth where it plays a structural role. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism, muscle contraction and nerve impulse transmission.
The main function of calcium is structural. The skeleton of a young adult male contains about 1.2kg of calcium. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This is finely controlled by hormones. Metabolites of Vitamin D are important in this, increasing reabsorption of calcium by bones.
Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting and activating clotting factors.
Risk Factors
Some research has indicated that vegetarian women are at less risk of osteoporosis than are omnivorous women. This is thought to be due to animal protein increasing calcium loss from bones. However, other research has found no difference between vegetarians and omnivores.
Signs & Symptoms
A low level of calcium in the blood and tissues can cause hypocalcemia. This involves sensations of tingling and numbness and muscle twitches. In severe cases muscle spasms may occur, called tetany. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency.
Excess calcium in the blood can cause nausea, vomiting and calcium deposition in the heart and kidneys. This usually results from excessive doses of vitamin D and can be fatal in infants.
Treatment & Prevention
People aged 19 to 50 should be getting 1000mg of calcium per day in the form of low oxalate greens, fortified foods or dairy products. Put another way, if you are aged 19-50 and are not drinking three cups of calcium-fortified soy milk, orange juice or milk, or eating three cups of greens every day then you should consider taking calcium supplements.
During pregnancy, calcium absorption from the gut increases and no additional calcium is generally needed. Pregnant adolescents are an exception to this, having particularly high calcium needs. Breastfeeding women need an extra 550mg of calcium daily; a lactating woman can lose up to 300mg per day in breast milk.
The NIH recommends a calcium intake of 1000mg per day for pre-menopausal women and post-menopausal women on estrogen replacement therapy (ERT). If post-menopausal women are not on ERT, their calcium intake should be 1500mg per day.
Calcium absorption decreases with age so it is important that the elderly receive adequate dietary calcium.
Additional Tips:- Calcium should ideally be obtained through our diet. Dairy products are particularly high in calcium and a glass of milk contains about 300mg calcium.
- However, if women are unwilling or unable to obtain enough calcium in their diet, they might consider calcium supplements.
- There are a large variety of calcium supplements available, and if you are searching for one, you should keep in mind the following:
- Look for supplements that contain calcium carbonate because they contain the highest percentage of calcium per tablet, are cheaper, and are more widely available.
- Beware of supplements made of dolomite (limestone) or bone meal because they may be contaminated with lead.
- There is no advantage in taking supplements that are chelated (bound) with protein.
- The vitamin D in some supplements is usually not necessary because we normally get enough vitamin D from sunlight, fortified milk and eggs.
- Try to keep total calcium consumption under 2000mg per day. At higher amounts, there is an increased risk of developing kidney stones.
- To increase the absorption of calcium take smaller amounts more often, such as at meal-times, ratheer than taking one big dose.
- Beware that calcium supplements can decrease the amount of iron you absorb.
Complications
Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked to rickets in children. In adults, calcium deficiency may lead to osteomalacia (softening of the bones). This may be related to repeated pregnancy with lengthy breast feeding.
Osteoporosis can be due to calcium deficiency. This involves loss of calcium from the bones and reduced bone density. This causes bones to be brittle and liable to fracture. Bone loss occurs with age in all individuals. This usually occurs after 35-40 years and involves the shrinking of the skeleton. Bone loss is greatest in women following the menopause. This is due to reduced levels of the hormone, estrogen. Postmenopausal women are particularly at risk from osteoporosis.
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Conditions that suggest Calcium Requirement: | | | | | Metabolic |  Bruxism (Clenching/Grinding Teeth) | Cheraskin & Ringsdorf (1970) studied the effects of nutritional supplements on teeth grinders or clenchers. Of these, 16 took calcium, vitamin A, vitamin C, Vitamin B5 (pantothenic acid), iodine, and vitamin E. When surveyed a year later, they reported that bruxism vanished. In contrast, the 15 bruxers who only took vitamins A, C, E and iodine showed no improvement. It seemed reasonable to conclude that the active agents were calcium and pantothenic acid (vitamin B5). |
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Skin-Hair-Nails |
Male Hair Loss| | See the link between Hair Loss and Manganese. |
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Uro-Genital |
Postmenopausal Issues |
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Risk factors for Calcium Requirement:
Calcium Requirement can lead to:
Recommendations and treatments for Calcium Requirement: | | | | | Diet |  Increased Fruit/Vegetable Consumption| | Dark green leafy vegetables and broccoli are rich in calcium. |
Caffeine/Coffee Avoidance| | Research has shown that drinking coffee causes a significant loss of several vitamins and minerals, including vitamins B and C, calcium, iron, and zinc. |
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Mineral |
Calcium| | Calcium supplements are best taken between meals, ideally right before bed. Since you can only absorb about 500mg at a time, you may want to use divided doses. Drink a full glass of water or juice with them. The form of calcium does not really matter -- calcium carbonate or calcium citrate -- just don't use the dolomite form, which may be contaminated with lead. Some people simply take generic TUMS, which is fine. Studies show that calcium carbonate works just as well as the high profit margin supplements that you can buy.
NOTE: Calcium supplements may interfere with prescription medications or other supplements that you are taking, so try to avoid taking them within a few hours of any other pills. |
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Vitamins |
Vitamin D| | Vitamin D is essential for absorption of calcium from the gut. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. |
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KEY | | Weak or unproven link | | | Strong or generally accepted link |  | | Proven definite or direct link |  | | Strongly counter-indicative | | | Highly recommended |
GLOSSARY
Bruxism
Prolonged, unintentional grinding and clenching of the teeth, usually occurring during sleep. 'Bruxers' are often unaware that they have developed this habit. Symptoms include abraded/chipped teeth (in extreme cases, waking up with tooth chips in the mouth); facial pain; oversensitive teeth; tense facial and jaw muscles; headaches; dislocation of the jaw; damage to the tooth enamel, exposing the inside of the tooth; a popping or clicking in the temporomandibular joint (TMJ); tongue indentations; damage to the inside of the cheek.
Calcium
The body's most abundant mineral. Its primary function is to help build and maintain bones and teeth. The body also needs calcium to carry nerve signals, keep the heart functioning, contract muscles, clot blood and maintain healthy skin. Calcium helps control blood acid-alkaline balance, plays a role in cell division, muscle growth and iron utilization, activates certain enzymes, and helps transport nutrients through cell membranes. Calcium also forms a cellular cement called ground substance that helps hold cells and tissues together.
Clotting Factors (Clotting Factor)
Substances in the bloodstream, especially vitamin K, that are important in the process of blood clotting. Prolonged bleeding is produced when these substances are absent.
Cup (Cups)
A unit of volume measurement equal to 8 fluid oz, or roughly 250ml. It also equals 1/2 pint, 1/4 quart and 1/16 gallon.
Estrogen (Oestrogen)
One of the female sex hormones produced by the ovaries.
Hormones (Hormone)
Chemical substances secreted by a variety of body organs that are carried by the bloodstream and usually influence cells some distance from the source of production. Hormones signal certain enzymes to perform their functions and, in this way, regulate such body functions as blood sugar levels, insulin levels, the menstrual cycle, and growth. These can be prescription, over-the-counter, synthetic or natural agents. Examples include adrenal hormones such as corticosteroids and aldosterone; glucagon, growth hormone, insulin, testosterone, estrogens, progestins, progesterone, DHEA, melatonin, and thyroid hormones such as thyroxine and calcitonin.
Hypocalcemia
Abnormally low calcium levels in the blood.
Iodine
A essential mineral that is an integral part of the thyroid hormones, thyroxin and triiodothyronine which have important metabolic roles and govern basal metabolism. The best known iodine deficiency symptom is goiter. Other iodine deficiency problems are reduced vitality, hypothyroidism, inability to think clearly, low resistance to infection, loss of control of the muscles of the mouth resulting in mouth contortion and drooling, defective teeth, tendency to obesity and cretinism which is a congenital abnormal condition marked by physical stunting and mental deficiency.
Iron
An essential mineral. Prevents anemia: as a constituent of hemoglobin, transports oxygen throughout the body. Virtually all of the oxygen used by cells in the life process are brought to the cells by the hemoglobin of red blood cells. Iron is a small but most vital, component of the hemoglobin in 20,000 billion red blood cells, of which 115 million are formed every minute. Heme iron (from meat) is absorbed 10 times more readily than the ferrous or ferric form.
Kidney Stone (Kidney Gravel, Kidney Stones)
A stone (concretion) in the kidney. If the stone is large enough to block the tube (ureter) and stop the flow of urine from the kidney, it must be removed by surgery or other methods. Also called Renal Calculus. Symptoms usually begin with intense waves of pain as a stone moves in the urinary tract. Typically, a person feels a sharp, cramping pain in the back and side in the area of the kidney or in the lower abdomen. Sometimes nausea and vomiting occur. Later, pain may spread to the groin. The pain may continue if the stone is too large to pass; blood may appear in the urine and there may be the need to urinate more often or a burning sensation during urination. If fever and chills accompany any of these symptoms, an infection may be present and a doctor should be seen immediately.
Kidneys (Kidney, Renal)
Bean-shaped organs, each about the size of a fist. They are located near the middle of the back, just below the rib cage. The kidneys are sophisticated reprocessing machines, each day handling about 50 gallons of blood to sift out about half a gallon of waste products and extra water. The waste and extra water become urine, which flows to the bladder through tubes called ureters. The actual filtering occurs in tiny units inside the kidneys called nephrons. Every kidney has about a million nephrons. In a nephron, a glomerulus -- which is a tiny blood vessel, or capillary -- intertwines with a tiny urine-collecting tube called a tubule. A complicated chemical exchange takes place, as waste materials and water leave your blood and enter your urinary system. The kidneys recycle chemicals such as sodium, phosphorus, and potassium and thus regulate their levels. Renal: Pertaining to the kidneys.
Kilogram (kg, kgs, Kilogramme, Kilogrammes, Kilograms)
1000 grams, 2.2lbs.
Lactation (Lactate, Lactates, Lactating)
Production of milk; period after giving birth during which milk is secreted in the breasts.
Magnesium
An essential mineral. The chief function of magnesium is to activate certain enzymes, especially those related to carbohydrate metabolism. Another role is to maintain the electrical potential across nerve and muscle membranes. It is essential for proper heartbeat and nerve transmission. Magnesium controls many cellular functions. It is involved in protein formation, DNA production and function and in the storage and release of energy in ATP. Magnesium is closely related to calcium and phosphorus in body function. The average adult body contains approximately one ounce of magnesium. It is the fifth mineral in abundance within the body--behind calcium, phosphorus, potassium and sodium. Although about 70 percent of the body's magnesium is contained in the teeth and bones, its most important functions are carried out by the remainder which is present in the cells of the soft tissues and in the fluid surrounding those cells.
Manganese
An essential mineral found in trace amounts in tissues of the body. Adults normally contain an average of 10 to 20mg of manganese in their bodies, most of which is contained in bone, the liver and the kidneys. Manganese is essential to several critical enzymes necessary for energy production, bone and blood formation, nerve function and protein metabolism. It is involved in the metabolism of fats and glucose, the production of cholesterol and it allows the body to use thiamine and Vitamin E. It is also involved in the building and degrading of proteins and nucleic acid, biogenic amine metabolism, which involves the transmitting of nerve impulses.
Menopause (Menopausal)
The cessation of menstruation (usually not official until 12 months have passed without periods), occurring at the average age of 52. As commonly used, the word denotes the time of a woman's life, usually between the ages of 45 and 54, when periods cease and any symptoms of low estrogen levels persist, including hot flashes, insomnia, anxiety, mood swings, loss of libido and vaginal dryness. When these early menopausal symptoms subside, a woman becomes postmenopausal.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Metabolite (Metabolites)
Any product (foodstuff, intermediate, waste product) of metabolism.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Nausea
Symptoms resulting from an inclination to vomit.
NIH
National Institutes of Health.
Osmotic Laxative (Osmotic Laxatives)
Osmotic laxatives exert a laxative effect by drawing water into the colon and retaining fluid in the bowel or by changing the pattern of water distribution in the feces. Unlike stimulant laxatives, they are safer and non-habit-forming. The most commonly used osmotic laxatives include magnesium hydroxide ("Milk of Magnesia"), magnesium citrate, magnesium sulfate (Epsom salts), sodium potassium tartrate, lactulose, glycerol and polyethylene glycol. Some are administered orally and others by enema.
Osteoporosis
A disease in which bone tissue becomes porous and brittle. The disease primarily affects postmenopausal women.
Pantothenic Acid
A B-complex vitamin necessary for the normal functioning of the adrenal gland, which directly affects growth. It is also essential for the formation of fatty acids. As a coenzyme, it participates in the utilization of riboflavin and in the release of energy from carbohydrates, fats and proteins.
Postmenopause (Postmenopausal)
The postmenopausal phase of a woman's life begins when 12 full months have passed since the last menstrual period and any menopausal symptoms have become milder and/or less frequent.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
Rickets
Vitamin-D deficiency characterized by abnormal calcification of bone tissues.
Tetany
A condition of physiologic calcium imbalance marked by tonic spasm of muscles and often associated with deficient parathyroid secretion.
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Vitamin A
A fat-soluble vitamin essential to one's health. Plays an important part in the growth and repair of body tissue, protects epithelial tissue, helps maintain the skin and is necessary for night vision. It is also necessary for normal growth and formation of bones and teeth. For Vitamin A only, 1mg translates to 833 IU.
Vitamin C (Ascorbic Acid)
A water-soluble antioxidant vitamin essential to the body's health. When bound to other nutrients, for example calcium, it would be referred to as "calcium ascorbate". As an antioxidant, it inhibits the formation of nitrosamines (a suspected carcinogen). Vitamin C is important for maintenance of bones, teeth, collagen and blood vessels (capillaries), enhances iron absorption and red blood cell formation, helps in the utilization of carbohydrates and synthesis of fats and proteins, aids in fighting bacterial infections, and interacts with other nutrients. It is present in citrus fruits, tomatoes, berries, potatoes and fresh, green leafy vegetables.
Vitamin D
A fat-soluble vitamin essential to one's health. Regulates the amount of calcium and phosphorus in the blood by improving their absorption and utilization. Necessary for normal growth and formation of bones and teeth. For Vitamin D only, 1mcg translates to 40 IU.
Vitamin E
An essential fat-soluble vitamin. As an antioxidant, helps protect cell membranes, lipoproteins, fats and vitamin A from destructive oxidation. It helps protect red blood cells and is important for the proper function of nerves and muscles. For Vitamin E only, 1mg translates to 1 IU.
Zinc
An essential trace mineral. The functions of zinc are enzymatic. There are over 70 metalloenzymes known to require zinc for their functions. The main biochemicals in which zinc has been found to be necessary include: enzymes and enzymatic function, protein synthesis and carbohydrate metabolism. Zinc is a constituent of insulin and male reproductive fluid. Zinc is necessary for the proper metabolism of alcohol, to get rid of the lactic acid that builds up in working muscles and to transfer it to the lungs. Zinc is involved in the health of the immune system, assists vitamin A utilization and is involved in the formation of bone and teeth.
Last updated: Jul 19, 2008
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