The Beneficial Effects, Sources, and Supplementation of Calcium
Calcium is an essential mineral for the human body and plays an important role in bone health. What should you know about calcium supplementation and calcium-containing dietary supplements?
Why is calcium important?
About 99% of the body’s calcium is stored in the bones, with the remaining 1% found in the blood, muscles, and other tissues.
Calcium plays a role in
- normal blood clotting processes,
- normal energy metabolism, and
- normal nerve signal transmission.
Furthermore, calcium contributes to
- normal muscle function, and
- the proper functioning of digestive enzymes.
Calcium is involved in cell division and specialization, and it is also necessary for maintaining normal bone structure and healthy teeth.
To support these daily functions, the body works to keep calcium levels balanced in the blood and tissues. If blood calcium levels drop too low, parathyroid hormone (PTH) signals the bones to release calcium into the bloodstream. PTH also helps activate vitamin D, which supports calcium absorption in the intestines.
Which foods contain calcium?
The following foods are considered good sources of calcium:
- yogurt
- milk
- sardines and salmon;
- cheese
- tofu
- green leafy vegetables such as broccoli and kale;
- nuts and seeds, especially almonds, sesame seeds, and chia seeds; and
- legumes and grains.
Recommended daily calcium intake
The recommended daily amount for adults is 1000 mg of calcium, while women over 50, as well as those who are pregnant or breastfeeding, need around 1200 mg per day.
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When can calcium deficiency occur?
Doctors may recommend calcium-containing dietary supplements in the following cases:
- vegan diet
- lactose intolerance;
- excessive protein or sodium intake, which can cause the body to lose more calcium;
- osteoporosis
- long-term corticosteroid treatment; and
- intestinal or digestive disorders that impair calcium absorption.
Too much calcium
It’s important to consume the right amount of any mineral or nutrient, as excessive calcium intake can have adverse effects.
Symptoms of calcium overdose may include:
- kidney problems
- calcification of soft tissues and blood vessels,
- kidney stone formation, and
- constipation.
Calcium tablets and capsules
Dietary supplements can help with calcium intake, most commonly containing calcium carbonate and calcium citrate, though organic calcium formulations are also available. For better absorption, it’s best not to consume more than 500 milligrams at a time. To help the body utilize calcium effectively, adequate vitamin D and magnesium are also needed.
What is the best calcium tablet? One that contains the right amount of calcium and has been tested in an accredited laboratory for ingredient content.
Dietary supplements are not a substitute for a healthy lifestyle and a varied, balanced diet.
What is calcium carbonate good for?
Calcium carbonate is one form of calcium salt (CaCO3) and is commonly found in calcium-containing dietary supplements.
The USA Medical K2+D3 capsules include calcium in the form of calcium carbonate, along with vitamins K2 and D3 plus BioPerine to support absorption of the active ingredients. If you’d like to explore other premium products, browse our shop for more dietary supplements.
