Introduction

Calcium is a nutrient that has been extensively studied, and its importance to our health is well documented. In this post, we will explore what calcium is, its benefits and potential side effects, as well as the best food sources to ensure you're getting enough of this essential mineral.

What is Calcium?

Calcium is a mineral that's crucial to many of your body's functions. It's necessary for maintaining the health of your bones and teeth, but it also plays a role in cardiovascular function, nerve transmission, and muscle function^[1].

Your body can't produce calcium, which means you need to get it from your diet. If you don't consume enough calcium, your body will take it from your bones to ensure normal cell function, which can lead to weakened bones^[2].

Benefits of Calcium

Calcium is known for its role in maintaining strong bones and teeth, but it also has several other health benefits:

• Cardiovascular health: Calcium is necessary for blood clotting and maintaining normal heart rhythm^[3].

• Muscle function: Calcium is involved in muscle contraction. When a nerve stimulates a muscle, calcium is released; it helps the proteins in muscle carry out the work of contraction^[4].

• Nerve transmission: Calcium ions carry messages from your brain to every part of your body^[5].

Potential Side Effects

While calcium is essential for good health, too much can lead to potential side effects. These may include constipation, kidney stone formation, and the risk of heart disease^[6]. It's important to note that these side effects are typically associated with excessive calcium supplement use, not food sources of calcium.

Dosage Guidelines

The recommended daily intake of calcium varies by age and sex, but adults generally need around 1,000 to 1,200 milligrams per day^[7]. It's best to try to meet this requirement through diet first, before turning to supplements.

Best Food Sources of Calcium

It's always best to get nutrients from food whenever possible. Here are some of the best sources of dietary calcium:

• Dairy products like milk, cheese, and yogurt

• Fish with edible bones, such as sardines and salmon

• Dark green leafy vegetables like kale and broccoli

• Calcium-fortified foods like cereals and juices

Keep in mind that your body can only absorb a limited amount of calcium at one time, so it's best to spread out your intake throughout the day^[8].

Interactions with Medications

Calcium can interact with certain medications, including certain types of antibiotics and osteoporosis medications. Always discuss with your healthcare provider if you are taking or planning to take calcium supplements^[9].

Conclusion

Calcium plays a vital role in many of your body's functions, and getting enough of this mineral is essential for your health. The best way to ensure you're getting enough calcium is to eat a diet rich in diverse foods, including dairy products, fish, green leafy vegetables, and calcium-fortified foods.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider for any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog post.

References

^[1]: Weaver CM. (2014). Calcium and bone health. Nutrition Today. DOI: https://doi.org/10.1097/NT.0000000000000060

^[2]: Heaney RP. (2013). Dairy and bone health. Journal of the American College of Nutrition. DOI: https://doi.org/10.1080/07315724.2004.10719365

^[3]: Reid IR, Bolland MJ. (2012). Role of calcium supplementation in cardiovascular health. Archives of Internal Medicine. DOI: https://doi.org/10.1001/archinternmed.2011.618

^[4]: Ríos E, Figueroa L, Manno C, Kraeva N, Riazi S. (2015). The couplonopathies: A comparative approach to a class of diseases of skeletal and cardiac muscle. Journal of General Physiology. DOI: https://doi.org/10.1085/jgp.201411354

^[5]: Berridge MJ. (2012). Calcium signalling remodelling and disease. Biochemical Society Transactions. DOI: https://doi.org/10.1042/BST20110658

^[6]: Reid IR, Bolland MJ, Grey A. (2010). Effect of calcium supplementation on hip fractures. Osteoporosis International. DOI: https://doi.org/10.1007/s00198-009-1135-6

^[7]: Institute of Medicine. (2011). Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press. PubMed: https://pubmed.ncbi.nlm.nih.gov/21796828/

^[8]: Heaney RP. (2013). Dairy and bone health. Journal of the American College of Nutrition. DOI: https://doi.org/10.1080/07315724.2004.10719365

^[9]: Pazirandeh S, Burns DL. (2017). Overview of the relationship between dietary calcium intake and drug interactions. UpToDate.