Calcium in the body - what it is, properties, what it's in, products

Builds bones and teeth

More than 99% of the total calcium in the human body is stored in the bones and teeth. This mineral influences their structure, gives them strength, and provides rigidity. Collagen fibres form the framework of the bones, and minerals such as calcium are deposited there, building a tough, resilient structureand.

When blood calcium levels are low, the body can start to use up the resources stored in the bones, which will lead to a weakening of these elements. In contrast, normal levels of this component make the building and regeneration of bones and teeth go on without too much troubleand.

Promotes the functioning of the nervous system

Calcium is involved in the transmission of impulses between nerve cells. It acts as a kind of 'courier' - its ions penetrate the nerve cell upon receiving an impulse, leading to the release of a neurotransmitter, the compound responsible for transmitting the signal to the next celland.

When calcium penetrates a nerve cell, it changes its electrical charge, leading to the sending of a nerve impulse. Without adequate levels of calcium in the body, the nerve impulse can be weakened, potentially affecting the proper function of the nervous system .

Responsible for muscle contractions

Calcium is involved in the transmission of signals from the nervous system to the muscles, which enables controlled contractions. When the nerve cell sends a signal to the muscle cell (in response to a movement command), calcium is released from the muscle cell's internal stores. This increase activates proteins that enable the muscle fibres to contract.

After the contraction is over, calcium is quickly 'deposited back' into the stores, allowing the muscle to relaxand.

Influences the blood clotting process

Calcium is important for many of the enzymes involved in the blood clotting process. It is the ions of this mineral that are essential for the proper functioning of the so-called clotting cascade, where a series of enzymatic reactions trigger the formation of a clotand.

When a blood vessel is injured, clot formation begins immediately to prevent further bleeding. Calcium aids this action by speeding up the formation of fibrin fibres - the main component of the clot, which effectively plugs the injured blood vessel and helps to stop bleedingand.

The following is an example of this.

A lack of adequate calcium in the body leads to impaired clotting, which can result in an increased risk of bleeding or bruising.

Promotes hormone secretion

Calcium plays a significant role in the production and secretion of hormones. To explain this, it should be noted, that there is a complex interaction between blood calcium levels and the hormones that regulate these levels, such as parathormone, insulin and calcitoninand.

Parathormone is a hormone produced by the parathyroid glands, which release it when blood calcium levels are reduced. The main functions of parathormone are to increase the absorption of calcium from the gut and kidneys, and to stimulate the release of calcium from the bones into the bloodand.

Calcium also affects the secretion of insulin, a hormone produced by the pancreas that is essential for the metabolism of glucose in the blood.

Daily calcium requirements

The daily calcium requirement depends on age. It also changes for women who are pregnant, when it is particularly important to ensure adequate nutrient concentrations in the body. How much calcium to take in each day?

Pregnant women should take 1300 mg of calcium per day. However, during breastfeeding the requirement for this mineral does not increase - it remains at 1000 mg.

What calcium is in - sources in the diet

Products rich in calcium include seeds such as sesame, poppy or chia seeds, cheeses (such as Parmesan or Brie), natural yoghurt, sardines, salmon, beans or lentils. Dietary sources of calcium also include almonds, leafy vegetables (e.g. cabbage, spinach, kale), rhubarb, tofu or soya and cow's milkand.

The best way to provide calcium is to get it from a variety of foods. Include in your daily menu, for example:

• a glass of vegetable drink + two tablespoons of poppy seeds for oatmeal,
.
• a slice of tofu with vegetables for lunch,
.
• yogurt with seeds and nuts for dessert,
.

Products rich in calcium - table

What vegetables are rich in calcium?

Vegetables rich in calcium include kale, spinach, broccoli, radishes, swede, carrots, white cabbage, asparagus, beetroot or chicory. On a plant-based diet, calcium will also provide you with celery, parsley, leek, pumpkin, chives and legumes such as beans and chickpeas.

What is calcium in besides dairy products?

In addition to dairy products, calcium is present in many other products. Leafy vegetables like spinach and kale are particularly rich in this mineral. You can also find it in fish, especially sardines and salmon. Nuts, seeds (almonds, sesame or chia) and beans or chickpeas are also good sources of calcium.

Bioavailability of calcium

Plant products contain a significant amount of substances that limit the absorption of calcium in the body (oxalates and phytates). They bind to this mineral and form insoluble salts. Therefore, plant products have a low bioavailability and lower calcium content per standard serving than dairy productsand.

Dairy products, on the other hand, have a bioavailability of around 30%, so if you see on the product label that the product contains 200 mg/100 g, only 70% of this will be absorbed and used by the body .

Bioavailability of calcium in common foods

Calcium - deficiency

Approximately 3.5 billion people worldwide are at risk of calcium deficiency. This condition can result from a number of factors, including poor diet, health conditions that prevent calcium absorption or insufficient exposure to sunlight, which is responsible for the synthesis of vitamin D3.

Cause of calcium deficiencyand:

• Diet low in calcium. People on a dairy-free diet are particularly prone to calcium deficiency, as dairy products are the best source of calcium - they contain lactose and a good calcium/phosphorus ratio. People on a plant-based diet may have a similar problem 
.
• Assimilation problems; Some health conditions, such as gastrointestinal diseases, can hinder the absorption of calcium from food, leading to calcium deficiency.
• Lactation. During lactation, there is an increase in calcium loss from the bones, but this condition passes after the breastfeeding period ends. It is best for a woman to ensure adequate calcium intake while still pregnant.
.
• Lack of sufficient sun exposure. The body produces vitamin D3 when exposed to sunlight, which is necessary for calcium absorption. Therefore, insufficient amounts of this vitamin can result in calcium deficiency.
• Puberty. Calcium is an essential building material for bones and teeth. Adolescence is a period of intensive skeletal development. This is when the need for calcium increases significantly and calcium deficiencies can result in rickets.
.

Symptoms of calcium deficiency

Symptoms of calcium deficiency can include, but are not limited to, muscle weakness, heart problems or fatigue. What are the specific symptoms of this condition?

Fatigue

Chronic fatigue can be one of the symptoms of calcium deficiency. This mineral is needed for proper muscle function, so a deficiency can lead to feelings of weakness and constant fatigueand.

Poor oral health

Calcium deficiency can affect oral health in several ways. It can lead to dental problems such as tooth decay and increased tooth brittleness. In addition, it can also affect the gums, resulting in inflammation or bleedingand.

Muscle weakness

Calcium is essential for muscle function, so a deficiency can cause muscle failure, weakness and even cramps or seizures. These symptoms often have a negative impact on daily activity and functionand.

Heart problems

Because calcium is essential for the proper functioning of the heart muscle, a deficiency can result in serious heart problems. Like skeletal muscles, the heart can also experience the effects of calcium deficiency in the form of irregular rhythm or arrhythmiaand.

Cognitive problems

Calcium deficiency can affect brain function, leading to problems with memory and concentration. Calcium is essential for the proper conduction of nerve impulses in the brain, so low levels of calcium, can interfere with these processesand.

Neural system disorders

Calcium deficiency can result in nervous system disorders such as numbness and tingling in the hands, feet or face. This is because the mineral plays a key role in nerve conductionand.

What flushes calcium out of the body?

Calcium from the body can be flushed out due to various factors. Often it is due to unhealthy eating habits and lifestyle. Excessive consumption of caffeine and salt can lead to increased excretion of calcium by the kidneys, which will result in a calcium deficiency.

Calcium deficiency can be caused by the following factors.

Phosphoric acid-containing products, such as some fizzy drinks, can also contribute to calcium loss, as phosphorus competes with calcium for space in the bonesand.

Another factor that affects calcium concentrations in the body is excessive intake of protein. When proteins are metabolised, acidic compounds are formed which must be neutralised in the body. Calcium is often used in this process, leading to calcium depletionand.

In addition, excessive alcohol consumption and smoking can also cause calcium loss. Alcohol inhibits the body's ability to absorb the mineral, while smoking contributes to increased excretion from the body .

How to supplement calcium in the body

You can supplement calcium in the body mainly with the right diet and supplementation. Introducing calcium-rich foods into your diet, such as milk and other dairy products, green vegetables (broccoli, spinach), nuts, seeds, fish (sardines, salmon), or even some citrus fruits, can significantly increase the levels of this mineral in your bodyand.

Another method is calcium supplementation. Various preparations with this ingredient are available on the market. However, it is worth remembering that its excessive intake can also be unhealthy. Therefore, it is best to decide on supplementation after consulting your doctor or dieticianand.

Don't forget about adequate sun exposure too, which stimulates vitamin D production. It is essential for the body to absorb calcium properly, so sufficient levels are key to maintaining adequate calcium concentrations. Regular walks or outdoor activities can be very helpful in this aspectand.

Excess calcium

Excess calcium - a medical condition known as hypercalcaemia - occurs when calcium levels in the blood are higher than standard. This can be due to both natural causes and the side effects of certain medications.

Cause of excess calciumand:

• Hypoparathyroidism. It is a disease that causes excessive activity of the parathyroid glands, which produce a hormone that regulates calcium levels. And too much of this hormone leads to elevated calcium concentrations in the blood.
• Over-supplementation. Calcium overdose is often seen in people who take calcium supplements containing this ingredient for long periods of time.
• Cancer. Certain types of cancer, such as lung, breast or kidney cancer, can increase calcium levels.
.
• Taking medications.Some medications (e.g. diuretics) can lead to increased blood calcium levels.
• Some genetic disorders. Diseases such as tuberculosis or hyperthyroidism can cause excess calcium.