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Contents:
What is calcium?
Why is calcium so important for human health?
What are the consequences of calcium deficiency?
How can you ensure sufficient calcium intake?
What are the risks of excessive calcium intake?
How long should calcium be taken?
When should calcium be taken – morning or evening?
What can impair calcium absorption?
What is Calcium?
Calcium is the most abundant mineral in the human body. It exists in two forms — active (ionized calcium) and inactive. In addition to building bones and teeth, it performs vital functions such as helping blood clot, maintaining normal heart function, regulating muscle contractions, and participating in nerve signal transmission.
Unlike some nutrients, calcium is not produced by the body and must be obtained through food and/or supplements. Without sufficient intake, the body may start extracting calcium from bones, leading to reduced bone density, a higher risk of fractures, and the development of musculoskeletal disorders like osteoporosis.
Why Is Calcium So Important for Human Health?
As mentioned, calcium plays several essential roles in the body. Let’s take a closer look at its most important functions:
- Supporting Bone and Dental Health
- Nearly 99% of the body’s calcium is found in the bones and teeth, where it contributes to their development, growth, and strength.
- This is particularly important for children, as bone density is primarily established in the first 18 years of life — a process that requires large amounts of calcium. A deficiency during this time can result in short stature, skeletal deformities, and an increased risk of musculoskeletal conditions later in life.
Of course, calcium remains essential into adulthood — especially for postmenopausal women, who experience bone loss more rapidly than men.
Regulating Muscle Contractions
Calcium is vital not only for bone health but also for every movement your body makes — from smiling and raising your eyebrows to running or lifting weights. That’s because each movement starts with a signal from the brain, transmitted through nerves to the muscles. In response, the body releases calcium into muscle cells, triggering contraction. When calcium levels are low, this process is impaired, potentially leading to muscle weakness, painful cramps, involuntary twitching, and more.
Supporting the Cardiovascular System
Calcium is also essential for the proper function of the heart and circulatory system. One of its critical roles is blood clotting — the complex process by which blood thickens to form clots and stop bleeding. A calcium deficiency can lead to prolonged bleeding even from minor injuries.
Calcium is also key to heart function. The heart, being a muscle, relies on calcium to contract rhythmically and pump blood throughout the body. Additionally, calcium helps relax the smooth muscle lining blood vessel walls, which improves circulation and helps regulate blood pressure.
Other Functions
In addition to these well-known roles, calcium offers other health benefits. According to studies, adequate calcium intake may help:
- Improve cholesterol levels
- Support weight management
- Improve mood and reduce the risk of anxiety or depression
- What Are the Consequences of Calcium Deficiency?
When calcium levels in the body are too low, you may experience:
- Muscle cramps and spasms
- Tingling in the limbs
- Increased nail brittleness
- Dental problems
- Bone pain
- Skeletal deformities
- Chronic fatigue
- Irritability
- Osteoporosis
How Can You Ensure Sufficient Calcium Intake?
As already mentioned, calcium can be obtained from food or supplements. However, despite its many health benefits, calcium should not be taken blindly. It’s essential to first consult a doctor, who may recommend blood tests. Based on the results, they can determine whether you need additional calcium and how much.
If you choose to get your calcium through diet, a nutritionist can help you plan meals that may include:
- Dairy products – such as yogurt, milk, cheese, and cottage cheese
- Certain vegetables – like broccoli, kale, spinach, and turnips
- Nuts and seeds – including almonds, sesame seeds, chia, and sunflower seeds
- Fish – especially sardines and salmon
- Plant-based milks – such as almond, soy, and rice milk, which are often fortified with calcium
- It’s important not to self-prescribe your diet, as you may unknowingly consume too much calcium, which can cause side effects (discussed below). If you prefer supplements, consult a healthcare provider. Calcium supplements are available in various forms,
- including tablets and powders. For children, calcium can also be taken as a syrup.
What Are the Risks of Excessive Calcium Intake?
If you ignore medical advice and consume more calcium than needed, excess calcium may accumulate in your body. This can lead to:
- Hypercalcemia – elevated calcium levels in the blood, which may cause fatigue, nausea, vomiting, etc.
- Calcium deposits – plaque buildup in soft tissues, including arteries
- Kidney stones – a risk particularly high in people predisposed to kidney disease
- Poor absorption of other minerals – high calcium levels can interfere with magnesium, iron, and zinc absorption, leading to deficiencies in those nutrients
How Long Should Calcium Be Taken?
The duration of calcium supplementation depends entirely on your individual needs. If you have a deficiency, you may need to take supplements for several months or even a year. A healthcare provider can determine the appropriate duration.
When Should Calcium Be Taken – Morning or Evening?
Calcium can be taken either in the morning or evening, depending on the type of supplement, your dietary habits, and individual needs. Calcium carbonate is best taken with dinner, while calcium citrate can be taken on an empty stomach in the morning. For personalized advice, consult your doctor.
What Can Impair Calcium Absorption?
Getting calcium from food or supplements is just the first step. For the mineral to benefit your health, it must be properly absorbed. Several factors can affect this, including:
Vitamin D levels – Vitamin D is essential for calcium absorption. A deficiency can impair calcium metabolism, increasing the risk of bone disorders even if calcium intake is sufficient.
Hormonal regulation – Parathyroid hormone, produced by the thyroid, helps regulate calcium levels. Imbalances in this hormone can lead to calcium dysregulation.
Conclusion
Calcium is a crucial mineral for the human body, supporting not only bones, teeth, and muscles, but also the heart and nervous system. Its deficiency can lead to serious health issues such as osteoporosis, muscle cramps, and bone pain. On the other hand, excessive calcium intake also poses risks, including kidney stones and soft tissue calcification.
This article is for informational purposes only and does not replace medical advice. For more health tips and articles, feel free to explore our health portal.
Frequently Asked Questions
Do stress and lack of sleep affect calcium levels in the body?
Yes, stress and lack of sleep can negatively impact calcium levels. Stress can increase calcium loss through urine, while insufficient sleep can impair calcium absorption, leading to deficiency and poor bone and muscle health.
Do alcohol and smoking affect calcium balance in the body?
Yes, both alcohol and smoking can disrupt calcium balance. Alcohol can reduce calcium absorption and increase its excretion through urine. Smoking decreases calcium absorption and reduces bone density.
Can calcium affect skin and hair health?
Yes, in some cases calcium can impact the health of your skin and hair. A deficiency may lead to dry, flaky skin and hair loss. If you notice these symptoms, consult a doctor.
