Calcium is the most abundant mineral in the human body, making up 1.5 to 2% of the total body weight. Approximately 1,200g of calcium are present in the body of an adult human; more than 99% of that amount is found in bones and teeth, the remaining 1% is found in blood, muscle, and other tissues¹.
The body gets the calcium it needs in two ways – by eating foods or supplements that contain calcium and/or by drawing the calcium from the body. When there is insufficient calcium in the body, the body will remove calcium from bones¹.
The concentration of calcium in the body tends to decline with age. Taking extra calcium helps the bones rebuild and stay strong. In addition, the heart, nerves, and blood clotting systems also need calcium.
Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodelling. In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction. After the age of 30, destruction starts to exceed production. This is sometimes called “negative calcium balance,” which can lead to bone loss¹. Getting enough dietary calcium at all ages may help to slow the degree of bone loss.
The nerve endings in the muscle cells release calcium ions, which then bind to activator proteins which signal the muscles to contract and relax. Insufficient calcium levels lead to a condition called “neuromuscular irritability,” which is an involuntary twitching or spasming of the muscles and nerves.
The muscle contraction cycle is triggered by calcium ions. These include smooth and skeletal muscle contraction, as well as rhythmic contraction of the heart.
Blood clotting occurs at the point of injury to control bleeding from blood vessels. Calcium ions are required as a co-factor for the promotion or acceleration of blood clotting pathways.
Calcium is considered safe when used in recommended amounts of 1,000-1,200mg daily. Calcium can cause some minor adverse effects such as belching, constipation, diarrhea, flatulence and stomach upset⁵.
Too much calcium in the blood is called hypercalcemia. The daily tolerable upper intake level (UL) for adults aged 19-50 years is 2,500mg and for adults over 50 years is 2,000mg¹. Taking more than this amount daily may increase the risk of adverse effects.
Calcium should be avoided if you have a condition that causes high calcium levels, such as in parathyroid gland disorders and sarcoidosis, and in people with kidney disorders. Taking calcium supplements can cause calcium levels to increase even more.
Calcium is considered safe when used in recommended amounts of 1,000-1,200mg daily. Calcium can cause some minor adverse effects such as belching, constipation, diarrhea, flatulence and stomach upset⁵.
Too much calcium in the blood is called hypercalcemia. The daily tolerable upper intake level (UL) for adults aged 19-50 years is 2,500mg and for adults over 50 years is 2,000mg¹. Taking more than this amount daily may increase the risk of adverse effects.
Calcium should be avoided if you have a condition that causes high calcium levels, such as in parathyroid gland disorders and sarcoidosis, and in people with kidney disorders. Taking calcium supplements can cause calcium levels to increase even more.
The material is prepared for informational purposes only and should not be construed as a piece of personal medical advice. Owing to each person’s varying health needs, a physician should be consulted before acting on any information provided in this material. Although every effort is made to ensure that this material is accurate, it is compiled for internal use only and should not be considered definitive. Neither VitaHealth nor its employees, or information providers shall be responsible or liable for any errors, inaccuracies, or other defects in the information contained in this publication.
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