Calcium is a mineral that is essential for the growth of bones, teeth, and soft tissues. The body also uses calcium to perform many vital metabolic processes including contracting and expanding muscle and blood vessels, secreting hormones and enzymes, and sending messages through the nervous system. Calcium also helps to clot blood and prevent osteoporosis.

Almost 99 percent of the calcium in the body is stored in bones and teeth; the rest is in the blood.

Sources of Calcium

Calcium is found in abundance in many food sources.

• Dairy products like cheese, yogurt, and milk

• Dried beans

• Spinach

• Broccoli

• Tofu

• Salmon

• Almond

• Brewer’s yeast

• Brazil nut

• Cabbage

• Figs

• Dark leafy greens

• Hazelnuts

• Oysters

• Sardines

• Salmon

Additionally, some foods are sold fortified with calcium such as orange juice, soy milk, rice milk, breads, and dry breakfast cereals.

How much calcium someone needs depends on their age. Teenagers require a large amount of calcium, about 1,300 mg each day, because the rapid growth of bones and muscles during puberty requires a great deal of calcium. Post-puberty, most adults require about 1,000 mg of calcium per day, and adults over 50 years old need about 1,200 mg of calcium is required per day. Pregnant women require higher amounts of calcium.

Our body does not have the capability to produce calcium. Therefore, fulfilling these daily requirements can only be achieved by eating a balanced diet.

To aid absorption, it is better to ingest calcium in small amounts two or three times throughout the day instead of in one large dose. Vitamin D will also help aid absorption.

The normal level of calcium in a person’s blood is 8.5 to 10.2 mg/dL. If it falls below this level, someone is considered to be calcium deficient, a condition called “hypocalcemia.”

Over time, a body suffering from a calcium deficiency will start to draw calcium from bones to help fulfill other needs. As time goes by, the bones continue to erode, resulting in reduced bone mass and weak bones.

Calcium deficiency can result in many health complications, including:

• Osteoporosis, or the weakening of bone due to calcium depletion, this is especially common in post-menopausal women

• Frequent bone fractures

• Deformed spines, creating a hump

• Loss of height

• Premenstrual syndrome: calcium helps to reduce the symptoms and pain of PMS

• Muscular cramps

• Poor appetite

• Lethargy

• Mental confusion

• Abnormal heartbeat

A doctor will likely recommend those who suffer from calcium deficiency, as well as menopausal women, to take calcium supplements.

Calcium supplements usually come in two forms: calcium carbonate and calcium citrate. Over-the-counter antacids actually contain calcium carbonate and can provide the required amount of calcium. Always take calcium carbonate with meals, but take calcium citrate on empty stomach to avoid side-effects.

A doctor may suggest taking magnesium supplements with the calcium supplements. Magnesium helps the calcium absorb into the bloodstream.

Calcium levels higher than 10.5 milligrams per deciliter of blood signify too much calcium in the blood, a condition known as hypercalcemia.

Another condition stemming from excessive calcium is called “hyperparathyroidism,” in which the amount of calcium drawn from the bone is higher than the amount of calcium reabsorbed by the bone. This increases the calcium level in bloodstream. Too much calcium in the bloodstream causes bone pain and fractures, height loss, spinal curve, high blood pressure, kidney stones, increased thirst, frequent urination, constipation, nausea, lethargy, fatigue, abdominal pain, decreased appetite, confusion, memory problem, dementia, and depression.