Calcium

What exactly is calcium?

It is a mineral that our bodies need. It is not only essential for our teeth and bones, but is also necessary for blood clotting.
Calcium is found in many foods and is usually absorbed by us humans through our diet. To ensure we get the best possible amount, it can also be taken in the form of dietary supplements.
A calcium deficiency can have negative consequences, so it is advisable to ensure your daily requirement is met.

Its importance for the body

Sufficient calcium should be consumed to build and maintain teeth and bones. However, it is not only important for these parts of the body – it is also vital for blood clotting and muscle function. Furthermore, nerve function also depends on calcium. Furthermore, it helps the body maintain blood pressure within a healthy range.

These are the best calcium-rich foods

People need calcium to build and maintain teeth and bones. It also plays a vital role in other processes and is therefore essential. It is usually obtained through diet.
Calcium is found primarily in dairy products such as milk, yoghurt and cheese. However, leafy vegetables such as spinach, fish such as salmon and perch, and beans are also good sources of calcium. Thanks to this range of calcium-rich foods, it is possible to meet one’s requirements solely through diet.
Some people, however, require a higher intake of calcium or are unable to meet their requirements due to an intolerance or a particular diet. In such cases, it is advisable to take calcium supplements.

Calcium deficiency – these are the symptoms

If your calcium needs are not met, the body will draw on its reserves for this nutrient. These reserves are stored in the bones, which means that bone mass is broken down. In this way, the body attempts to maintain calcium levels in the blood. In the long term, this leads to bone instability and an increased risk of osteoporosis.

Other symptoms that may occur include:

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

Calcium and osteoporosis

A long-term calcium deficiency leads to calcium reserves being drawn from the bones to supply the rest of the body. This increased 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 for preventing this condition. Physical activity also plays a role here, so you should ensure you get enough exercise.

The correct dosage

The average daily calcium intake for an adult is 750 mg. This amount can normally be obtained through food. If it is not possible to meet this requirement, taking additional dietary supplements may be considered. As a rule, it is highly unlikely to overdose through diet alone. However, particular caution is advised when taking additional supplements – such as calcium tablets. Excessive calcium levels in the body can, for example, affect the kidneys and should therefore not be underestimated.
Certain groups of people should take particular care to ensure they meet and maintain their calcium requirements. These include, above all, children who are still growing. Older people, pregnant women and those who are breastfeeding should also ensure they consume sufficient calcium. Competitive athletes should likewise ensure they meet their calcium requirements, as they lose particularly large amounts of calcium through sweat.