You’ve probably heard that calcium is important for your bones, but you may not know it does so much more than that. Whether you're young, in your prime, or tackling challenges like osteopenia, calcium remains a key player in keeping your body running like it should.
Want to know how? Calcium benefits include making sure your skeleton is strong, your muscles work properly, your heart beats steadily, and even your nerves send signals smoothly. However, many people don’t realize they aren’t getting enough calcium.
In this blog, we’ll shed light on the significant functions of calcium, recommended calcium intake across different ages, dietary sources, and important tips for maximizing calcium absorption.
Importance and Functions of Calcium
Calcium plays several roles that are essential for your body to function properly every day. Without enough calcium, even things like muscle movements or nerve signals can be affected.
1. Building Strong Bones and Teeth
Calcium forms the foundation of your bones and teeth. Roughly 99% of the calcium in your body is stored in your bones, which act as a reserve. As you age, your bones naturally lose calcium. If your intake isn’t enough, it can lead to issues like osteopenia—a condition where bone mass decreases, increasing the risk of fractures.
2. Nerve Signal Transmission
Your nervous system relies on calcium to transmit signals efficiently. Every time your brain sends a command, it sends electrical signals through your nerves. Without enough calcium, this communication system can slow down, which may affect coordination and responsiveness.
3. Muscle Function and Contraction
Have you ever wondered how your muscles contract when you lift something or stretch? Calcium is part of the process. It triggers the muscle fibers to contract and, once the work is done, helps them relax. In fact, low calcium levels can lead to muscle cramps and spasms.
4. Regulates Blood Clotting
If you get a cut, your body’s ability to form a clot and stop the bleeding depends on calcium. It works with proteins and other compounds in the blood to ensure clotting happens quickly and efficiently. Without enough calcium, this process could slow down, making it harder for your body to stop bleeding and heal wounds.
5. Supports the Normal Function of the Heart
Your heart is a muscle, and like all muscles, it needs calcium to function properly. Calcium controls the contractions of the heart, ensuring each heartbeat is strong and steady. It also helps regulate the rhythm of your heart, keeping it from beating too fast or too slow.
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Now you understand how calcium benefits your body, but here’s a less-known fact—without vitamin D, your body can’t absorb calcium properly. Let’s dive into how these two nutrients work together and why it’s essential to get enough of both.
Calcium and Vitamin D Relationship
Even if you load up on calcium-rich foods or calcium supplements, your body won’t benefit fully unless you’re getting enough vitamin D. Your body doesn’t automatically absorb all the calcium you eat—vitamin D helps with this process.
- It increases calcium absorption in your intestines, ensuring that the calcium enters your bloodstream instead of being wasted. Without enough vitamin D, even a well-balanced diet can fall short of providing the calcium your body needs.
- This is why people with osteopenia—a condition that reduces bone density—are often advised to take both calcium and vitamin D together to strengthen their bones.
- The human body can make vitamin D naturally when exposed to sunlight. However, factors like staying indoors, wearing sunscreen, or living in areas with limited sun can reduce the amount your body produces.
This study highlights how this combination can significantly reduce the risk of fractures and has positive economic implications for healthcare by potentially decreasing fracture-related costs.
If you’re looking to maximize the calcium benefits, it’s smart to check whether you’re getting enough vitamin D as well.
Foods That Contain Both Calcium and Vitamin D
Some foods are power-packed with both nutrients. Here are a couple of great options:
- Salmon: This fatty fish isn’t just delicious; it’s loaded with vitamin D and also contains a modest amount of calcium. A perfect meal for bone health.
- Cheese: Many types of cheese provide both calcium and vitamin D, although the amounts of vitamin D vary depending on the variety. Parmesan, for example, is a great source of calcium, while some fortified cheeses offer added vitamin D.
Other foods, like fortified orange juice and cereals, are also designed to give you a dose of both nutrients.
When it comes to calcium, getting the right amount is key. Too little, and your bones may weaken. Too much, and it could lead to unwanted health issues.
Calcium Intake Recommendations
Knowing how much calcium per day you need depends on your age, lifestyle, and unique conditions like pregnancy or osteopenia. Here’s a straightforward guide to help you understand the recommended calcium intake for different stages of life:
|
Life Stage |
Recommended Amount |
|
Infants (0-6 months) |
200 mg/day |
|
Infants (7-12 months) |
260 mg/day |
|
Children (1-3 years) |
700 mg/day |
|
Children (4-8 years) |
1,000 mg/day |
|
Pre-teens and Teens (9-18 years) |
1,300 mg/day |
|
Adults (19-50 years) |
1,000 mg/day |
|
Men (51-70 years) |
1,000 mg/day |
|
Women (51-70 years) |
1,200 mg/day |
|
Adults 71+ years |
1,200 mg/day |
|
Pregnant and breastfeeding teens |
1,300 mg/day |
|
Pregnant and breastfeeding adults |
1,000 mg/day |
For more information on Daily Intake of Vitamins and Minerals for Adults, check out this blog.
This video provides information on why the body needs calcium, its recommended daily intake, and the risks of deficiency.
https://www.youtube.com/watch?v=9f_-AxN5JPc
So how do you increase calcium benefits in your body with foods? Plenty of everyday foods are packed with calcium, making it easy to hit your daily goals. Here are some of the best sources of calcium you can add to your meals.
Sources of Calcium
Here are some of the best sources of calcium you can add to your meals.
Dairy Products
When you think of calcium, dairy products probably come to mind. Dairy is a great choice if you're wondering how much calcium per day you need with milk, yogurt, and cheese offering substantial amounts.
- A glass of milk (about 250 ml) provides roughly 300 mg of calcium, helping you meet a big chunk of your daily needs.
- Yogurt and cheese are also excellent options, offering both calcium and beneficial probiotics (in the case of yogurt) for gut health.
Green Leafy Vegetables
Green vegetables aren’t just good for vitamins and antioxidants—they can also contribute to your calcium intake. Kale and broccoli are particularly high in calcium and are great for people following a plant-based diet.
- One cup of cooked kale gives you about 94 mg of calcium, making it a nutritious addition to your meals. Add it to soups, salads, or stir-fries.
- A serving (½ cup) of steamed broccoli contains around 21 mg of calcium. While it’s not as rich as dairy, eating a variety of these vegetables throughout the day adds up.
Including greens regularly can help if you’re aiming to prevent bone loss or manage osteopenia through food.
Fish with Bones
You might not think of fish as a calcium source, but some types of fish—especially those with edible bones—are not only rich in omega-3 fatty acids but also excellent sources of calcium.
- A 3-ounce serving of canned sardines provides about 325 mg of calcium. They can be eaten on toast or added to salads for a flavorful, calcium-rich boost.
- Canned salmon with bones offers around 181 mg of calcium per 3-ounce serving. Incorporating it into sandwiches or salads is a simple way to increase your intake.
The high vitamin D content in these fishes helps with calcium absorption.
Fortified Foods
If dairy and fish aren’t part of your diet, fortified foods can help you get the calcium you need. Many plant-based products are now enriched with calcium to offer similar benefits to dairy.
- One cup of fortified soy milk contains the same amount of calcium as a glass of cow’s milk—about 300 mg. It’s an excellent option for vegans or those who avoid dairy.
- Some brands of orange juice are fortified with calcium, giving you about 350 mg per cup. A glass in the morning can give your day a healthy start.
Fortified foods are convenient for people with busy lifestyles who need easy, reliable sources of essential nutrients.
This Reddit thread discusses how you can ensure adequate calcium without dairy consumption.
It’s not just about how much calcium you consume but how well your body absorbs it. The calcium you get from food can be affected by the way you prepare your meals and the other nutrients you eat alongside it.
Ways to Maximize Calcium Absorption
Here’s how to ensure you’re getting the most out of the calcium benefits in your meals.
Cooking Methods
How you cook your food matters when it comes to calcium retention. Some nutrients, including calcium, can leach out into the water during cooking.
- Steaming: This method helps keep more calcium in foods like broccoli and kale. Since the vegetables don’t soak in water, fewer nutrients escape.
- Boiling: While boiling is convenient, some calcium is lost in the cooking water. If you do boil your vegetables, using the leftover water for soups or sauces is a great way to reclaim those lost nutrients.
Companion Foods Affecting Calcium Absorption
Certain foods can make it easier or harder for your body to absorb calcium. It’s important to know which ones to pair together to get the full benefit.
- Oxalic Acid: Foods like spinach, beet greens, and rhubarb contain oxalic acid, which binds to calcium and makes it harder for your body to absorb. Although these vegetables are healthy, they won’t contribute much to your calcium intake. It’s best to enjoy them in moderation if calcium is your priority.
- High-Fiber Foods: While fiber is essential for digestion, large amounts can interfere with calcium absorption. Foods rich in fiber—such as bran, legumes, and some whole grains—may limit how much calcium your body can take in when consumed in excess.
Special Considerations for a Vegan Diet
If you follow a vegan lifestyle, you can still meet your calcium needs. While plant-based calcium sources are excellent, some contain substances like phytates that reduce calcium absorption. Here are a few tips to maximize absorption on a vegan diet:
- Fortified Foods: Since dairy isn’t part of a vegan diet, fortified foods like soy milk, almond milk, and orange juice are great options.
- Variety Matters: Include a wide range of calcium-rich vegetables in your diet—like broccoli, bok choy, and kale. These vegetables have lower oxalate levels, meaning their calcium is more bioavailable.
- Vitamin D Boost: Since vitamin D helps your body absorb calcium more effectively, it’s important to get enough of it, especially if you’re vegan. You can either include vitamin D-fortified foods or spend time in the sun to naturally boost your levels.
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This video shares tips for enhancing bone health through calcium-rich foods, offering practical advice on dietary choices.
https://www.youtube.com/watch?v=3liI_4xlGHw
If you’re concerned about your calcium intake or absorption on a vegan diet, calcium supplements are another option to consider, especially if you're dealing with conditions like osteopenia. Supplements tailored to plant-based diets can help you reach your daily goal without missing a beat.
Choosing the Right Calcium Supplement
Finding the right calcium supplement can feel overwhelming, but understanding the differences between the two main types can help.
-
Calcium Carbonate
- Contains more elemental calcium, meaning you get a higher calcium dose per pill.
- Works best when taken with food because it needs stomach acid to break down properly.
- It’s the more affordable option, which makes it a popular choice.
-
Calcium Citrate
- Easier for the body to absorb, even on an empty stomach.
- A good option for people with lower stomach acid, such as older adults or those taking acid-reducing medications.
- It tends to be a bit more expensive than calcium carbonate.
If you’re unsure which type to choose, think about your lifestyle and any digestive issues. Focusing on digestive issues; if you’re looking for simple foods and ways to improve your digestion, here is a helpful guide.
However, taking calcium supplements isn’t just about popping a pill—it’s about ensuring your body absorbs the calcium efficiently.
Calcium Absorption
Here are some simple tips to improve absorption:
- Split Your Dose: Your body absorbs calcium better in smaller amounts. If you need a larger dose, split it into two servings (morning and evening) rather than taking it all at once.
- Pair with Vitamin D: Without enough vitamin D, even a calcium-rich diet or supplement can fall short. Many calcium supplements already include vitamin D.
- Avoid Iron at the Same Time: Calcium can interfere with the absorption of iron. If you’re taking both supplements, it’s best to space them out by a few hours.
This Reddit thread discusses the role of calcium supplements and whether there are any potential side effects to their intake.
These small adjustments can ensure you’re getting the full calcium benefits your supplement offers. While calcium is essential for your health, too much of it can cause problems.
Possible Side Effects
Here are some side effects to watch out for if you overdo it:
- Kidney Stones: Excess calcium that the body can’t absorb may accumulate in the kidneys, leading to painful stones. Staying hydrated and staying within the recommended limits can help reduce this risk.
- Frequent urination and thirst: High calcium levels can stress the kidneys, leading to dehydration and excessive urination.
- Heart Risks: Some studies suggest that very high calcium intake, especially from supplements, may increase the risk of heart problems. It’s a good idea to talk to your doctor if you have existing heart issues or if you’re already taking other supplements.
- Digestive Issues: Calcium supplements, especially calcium carbonate, can sometimes cause bloating, gas, or constipation. If this happens, switching to calcium citrate may provide some relief.
- Nausea and vomiting: If you feel queasy or experience an upset stomach after taking a supplement, it could be a sign of too much calcium.
Drug Interactions
While calcium is generally safe, it can interact with some medications and lead to complications.
- Antibiotics: Calcium can interfere with the absorption of certain antibiotics, such as tetracycline or ciprofloxacin. If you take both, space them out by a few hours to avoid issues.
- Blood pressure medications: Calcium supplements may affect how some blood pressure drugs, such as calcium channel blockers, work in your body.
- Kidney disease: If you have impaired kidney function, your body may struggle to regulate calcium levels, increasing your risk of kidney stones or hypercalcemia (high calcium levels).
Always check with your doctor before starting a calcium supplement, especially if you have a pre-existing condition or are on medication.
Special Considerations for People with Lactose Intolerance
If you’re lactose intolerant, getting enough calcium can feel like a challenge. Dairy products—like milk, yogurt, and cheese—are some of the richest sources of calcium, but they aren’t always an option if your body doesn’t tolerate lactose well. Fortunately, there are ways around this:
- Calcium-fortified foods: Many plant-based milks, such as almond, soy, and oat milk, are fortified with calcium. Orange juice and cereals often come fortified, too.
- Supplements: In cases where dietary changes aren't enough, calcium supplements can help bridge the gap. Calcium citrate, in particular, is a good choice for people with digestive issues since it’s easy to absorb.
- Non-dairy food sources: Focus on calcium-rich greens, like kale and broccoli, or try fish with soft bones, such as sardines and canned salmon.
Final Thoughts
There are many undeniable calcium benefits from forming strong bones and teeth to ensuring that our muscles, heart, and nervous system function properly. Conditions like osteopenia—a decrease in bone density—show us why calcium is crucial.
While calcium supplements can be helpful, experts recommend getting most of your calcium from food. Whole foods offer more than just calcium—they bring along fiber, vitamins, and other minerals that work together to support your health.
Knowing how much calcium per day you need is key, and this amount changes with age and life circumstances. Children, pregnant individuals, adults, and seniors all have different calcium needs.
It all starts with making small, thoughtful choices every day to support your well-being. That’s where Supply6 can make a real difference. Supply6 offers convenient, nutrient-packed drinks that fit perfectly into a hectic lifestyle. Each product is designed to help you stay on top of your nutrition, ensuring you don’t miss out on essential nutrients like calcium, even on your busiest days.
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