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Calcium

Also known as: Ca, Coral Calcium

Overview

Calcium is a dietary macromineral found in high amounts in dairy products, and to a lesser extent in vegetables. Used primarily to support bone health, calcium also has a role in maternal and cardiovascular health. Calcium is one of the 24 vitamins and minerals required for good health in the human body. It is a macromineral due to the relatively large amounts required in the diet and is predominately found in dairy products and vegetables. Similar to many other nutrients, calcium does follow the general advice of "if the diet is sufficient in calcium then supplementation is unnecessary" and excessive intakes of calcium do not promote greater benefits to health and may simply promote constipation. The major benefit of calcium is preventative, mitigating the risk of developing osteoporosis during the aging process. Osteoporosis can be at least partially seen as a condition resulting from long-term calcium insufficiency and, while not fully preventative, maintaining adequate calcium intake throughout life is associated with significantly reduced risk. Calcium can come from any source be it supplementation, food, or even food-derivatives such as whey protein. Each form does have their benefits and drawbacks, such as coral calcium technically being better absorbed than calcium carbonate, but due to calcium's ability to be absorbed at all points in the intestine the issue of calcium absorption is one that is greatly influenced by the diet. Diets high in fermentable fibers and high enough in bulk and fiber to slow the rate at which food passes through the intestines increase calcium absorption; simply taking a calcium supplement on top of a low fiber/low bulk diet will not be as effective as consuming the calcium through dairy or even vegetables.

Benefits

Calcium functions in the body primarily as a structural component of bones and teeth, providing strength and rigidity. It is also crucial for various physiological processes, including muscle contraction, nerve transmission, and blood clotting. Calcium ions play a vital role in cellular signaling pathways, influencing the release of neurotransmitters and hormones. The absorption of calcium occurs mainly in the small intestine, and its bioavailability can be affected by dietary factors such as the presence of vitamin D, which enhances calcium absorption, and the consumption of certain fibers that may inhibit it.

How it works

The benefits of calcium supplementation include: 1. Bone Health: Calcium is essential for maintaining bone density and preventing osteoporosis, especially in postmenopausal women and the elderly. 2. Cardiovascular Health: Adequate calcium intake is associated with lower blood pressure and a reduced risk of cardiovascular diseases. 3. Muscle Function: Calcium is necessary for muscle contraction, and sufficient levels can help improve muscle performance and recovery. 4. Hormonal Secretion: Calcium plays a role in the secretion of hormones and enzymes that are vital for various bodily functions. 5. Prevention of Preeclampsia: Calcium supplementation during pregnancy may reduce the risk of developing preeclampsia.

Side effects

Supplementing with calcium should be done in accordance with your overall intake of calcium from the diet, in an attempt to get as close to the recommended daily intake (RDI) as possible: 700 mg for those 1-3 years of age, 1,000 mg for those 4-8 years of age, as well as for adults between the ages of 19 and 50, 1,300 mg for those between the ages of 9 and 18, 1,200 mg for adults over the age of 71 and for women over the age of 50 (men between the ages of 50 and 70 only require 1,000 mg). Calcium from all sources, including dairy-derived protein supplements such as whey protein or casein protein should be included and there is no specific timing of calcium supplements required. They can be taken at any point in the day, although preferably with a meal to aid in absorption.

Dosage

Potential side effects of calcium supplementation include gastrointestinal issues such as constipation, bloating, and gas. Excessive calcium intake may lead to hypercalcemia, which can cause nausea, vomiting, confusion, and kidney stones. Individuals with certain health conditions, such as hyperparathyroidism or kidney disease, should consult a healthcare provider before starting calcium supplements. Additionally, calcium can interact with certain medications, including antibiotics and blood pressure medications, so it is important to discuss supplementation with a healthcare professional.

FAQs

What are the alternative names for Calcium?

Calcium is also known as Ca and Coral Calcium.

What is the recommended daily intake of Calcium?

The recommended daily intake of Calcium varies by age and gender, ranging from 700 mg for young children to 1,300 mg for adolescents and 1,200 mg for older adults.

What are the benefits of Calcium supplementation?

Calcium supplementation can support bone health, cardiovascular health, muscle function, hormonal secretion, and may help prevent preeclampsia during pregnancy.

What are the side effects of Calcium?

Potential side effects of Calcium supplementation include gastrointestinal issues, hypercalcemia, and interactions with certain medications.