What is it
Calcium is the mineral most present in organic tissues. It comes to represent 2% of body weight and 99% is concentrated in bones and teeth.
The remaining portion plays a vital role in the functioning of cells, including muscle and nerve cells.
It also intervenes in kidney functions, blood clotting and some enzymatic processes.
The calcium used by cellular metabolism is continuously taken from the bones and replenished with food. When not in use it is eliminated through the kidneys.
Food sources
It is found in milk and dairy products, in blue fish such as anchovies, sardines and mackerel, in crustaceans, in green and white vegetables such as cabbage, artichokes and broccoli, in legumes, in oilseeds, in fresh and dried fruit and in water.
Absorption
The amount of calcium absorbed varies in relation to numerous factors: it is higher in young people and decreases with advancing age, depends on the race (Africans and Asians absorb it better than white Europeans) and finally it is influenced by diet.
The absorption of calcium is favored by the simultaneous intake of vitamin D, phosphorus, potassium, magnesium and boron and exposure to sunlight.
On the other hand, it is hindered if, together with calcium, foods rich in oxalic acid (such as spinach, beets and tomatoes), phytic acid (cereals, whole wheat flours, bran) are introduced.
Effects
An adequate intake of calcium is essential, especially at certain stages of life such as childhood and adolescence, pregnancy, lactation and menopause.
Read also the article Menopause: friends and enemies at the table.
It is in fact vital for proper bone growth, to maintain normal the rhythm of heartbeats and the transmission of nerve impulses and blood clotting.
In addition, it has a calming and calming effect, helps muscle growth, and is able to prevent cramps.
Taken in adequate amounts, it prevents osteoporosis and slows its progression and can positively affect fractures in old age.
If you want to know more about osteoporosis read this article.
It also seems to affect the symptoms of PMS, relieving depression, water retention and pain.
Deficiency
In children and adolescents, insufficient intake of this mineral can impair the development of optimal bone mass and induce problems in teething and gums.
The deficiency can also be due to kidney failure or a low intake of vitamin D; In this case, the consequences, such as osteoporosis and bleeding gums or hyperparathyroidism, only become apparent after a long time.
When the concentration of calcium in the blood is reduced (hypocalcemia), muscle cramps, changes in heart rhythm, bronchial, bladder, intestinal and vascular spasms appear.
Integration
In all cases of reduced intake (for example in the presence of intolerance to milk and dairy products) or increased need (for example in pregnancy, breastfeeding, menopause) it is possible to resort to calcium supplements, available alone or associated with vitamin D.
In case they have to be taken for a long time it is better to seek the advice of the doctor; Excessive doses can have side effects.
Recommended doses
In Italy the recommended daily doses of calcium to avoid a deficiency range from 600-1,100 mg for children, about 1,300 mg for adolescents, 1,000 mg for adults under 60 years and 1,200 above that age.
To optimize its absorption, it is best to take it several times a day in small doses.
Precautions
In case of renal, cardiac, parathyroid and sarcoidosis diseases, always consult your doctor before taking a calcium supplement.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.