Calcium is the essential mineral in our bones and teeth that makes them strong. It constitutes 1.5 to 2 percent of the body weight of an adult human. Almost all of the calcium is stored in the bones, where it provides strength and stability to our body and teeth, but our body cannot produce it. Our blood takes priority over our skeleton when it comes to calcium needs, so if we do not receive enough calcium from our diet, our body will take needed calcium from the bones and transfer it to the bloodstream to maintain its calcium supply. This calcium supply to the blood is facilitated by vitamin D, parathyroid hormone and calcitonin.
We must get calcium from our diet. The best natural sources for calcium are milk and milk products such as cheese and yogurt. We also get calcium from peas, beans, soybeans, lentils, potatoes, fresh leafy vegetables such as spinach, eggs and fish. However, calcium cannot be absorbed into the body unless we have an adequate supply of vitamin D in our diet. If your diet is deficient in calcium and or in vitamin D, you can get needed calcium and vitamin D from nutritional supplements.
The levels of calcium in the blood are important for producing enzymes and hormones that aid in releasing energy. The calcium in the bloodstream also plays a role in the body's metabolism and digestion. The mineral helps the nerve cells to communicate, stimulates blood clotting and helps the muscles to contract. In addition, calcium aids other nutrients in their movement across cell membranes. Calcium is necessary for children and young people for their rapid growth. Young mothers need extra calcium, particularly during pregnancy and the nursing period as they lose calcium to their new baby.
When too much calcium is drained from the bones to make up for the deficiency in the blood, the bones can become weak and brittle. Over time, this can lead to osteoporosis. Other symptoms of calcium deficiency include hypertension or high blood pressure, insomnia, tetany (muscle spasms), extreme premenstrual cramping and seizures because of its tendency to increase the brain's excitability. Proper calcium absorption is also affected by the levels of calcium, magnesium and vitamin D.
It is crucial to supply the body with the required levels of calcium, as well as the other minerals that affect calcium absorption. While calcium deficiency is harmful, too much calcium can also cause major problems. For instance, too much calcium in our body depresses the nervous system and causes reflexes to become sluggish, brings about constipation and reduces appetite.
One way to maintain a correct balance is to take calcium supplements that are designed with the proper daily requirements in mind. A daily intake of 400 to 500 mg of calcium is suggested for adults; these requirements are higher for children and expectant or nursing mothers. Calcium may be taken any time of the day. Calcium supplements are typically available in the form of calcium carbonate or calcium citrate. Calcium carbonate should be taken with meals to improve calcium absorption. Calcium citrate does not need to be taken with meals.
