What exactly is calcium?

It is a mineral for our body. It is essential not only for teeth and bones, but also for blood clotting.
Calcium is found in many foods and is usually absorbed by us through diet. To take in the best possible amount, this can also be done in the form of dietary supplements.
If you suffer from a calcium deficiency, this can have negative consequences, so meeting your needs is recommended.

Its importance for the body

To build and maintain teeth and bones, enough calcium should be consumed. But it is not only important for these areas of the body; it is also relevant for blood clotting and muscle function. Nerve function also depends on calcium. It also supports the body in maintaining blood pressure within a healthy range.

These are the best calcium foods

People need calcium to build and maintain teeth and bones. It is also significantly involved in other processes and is therefore essential. It is usually absorbed through food.
Calcium is found especially in dairy products such as milk, yogurt and cheese. Leafy vegetables such as spinach, fish such as salmon and perch, and beans are also good sources of calcium. Because of this selection of calcium-rich foods, it is possible to meet your needs purely through food intake.
However, some people need a higher calcium intake or cannot meet their needs because of an intolerance or a particular diet. In this case, it can be useful to take supplemental preparations.

Calcium deficiency - these are the symptoms

If the requirement is not met, the body takes the nutrient from its reserves. These are stored in the bones, which means that bone mass is broken down. In this way, the body tries to maintain the calcium level in the blood. In the long term, this leads to instability of the bones and the risk of osteoporosis increases.

Other possible symptoms include:

• Muscle cramps
• Heart problems
• Brittle fingernails
• Dry skin
• Tooth decay
• Hair loss
• Exhaustion
• Mood swings

Calcium and osteoporosis

A long-term calcium deficiency causes the reserves of calcium to be broken down from the bones in order to supply the rest of the body. The continuous loss of bone mass results in osteoporosis. The bones become brittle and unstable, which can quickly lead to fractures.
Together with vitamin D, calcium intake is therefore particularly important in preventing this disease. Physical activity also plays a role here, so you should make sure that you move enough.

The right dosage

The daily average of calcium for an adult is 750 mg. This amount can normally be absorbed through food. If it is not possible to meet this amount, additional intake of dietary supplements can be considered. As a rule, an overdose through food intake itself is hardly possible. However, caution is advised especially in connection with additional preparations, such as calcium tablets. Too high a calcium level in the body can, for example, affect the kidneys and should therefore not be underestimated.
Certain groups of people should urgently make sure to meet and maintain their calcium balance. These include especially children who are in their growth phase. Seniors, pregnant women and breastfeeding women should also make sure they get enough calcium. Competitive athletes should also pay attention to meeting their needs, as they lose a particularly large amount of calcium through sweat.