All About Calcium: Benefits, Deficiency, and Sources

Have you ever wondered why calcium is so essential for your body? You might think it’s just about strong bones, but there's so much more. From keeping your muscles moving smoothly to ensuring your heart beats properly, calcium plays a crucial role in our overall health.

Let's dig into the world of calcium, explore its benefits, recognise the symptoms of calcium deficiency, and find the best sources to keep your levels up.

Calcium is a mineral that's crucial for maintaining various functions in your body. It's most famous for building strong bones and teeth, but it also supports muscle function, helps with blood clotting, and even plays a role in sending messages through your nervous system. Basically, calcium is essential for keeping your body running smoothly.

1. Bone Health

   When we talk about calcium, the first thing that comes to mind is its role in bone health. Calcium is vital for developing new bones and maintaining the strength of existing ones.

   This mineral helps you grow strong bones in your childhood and teenage years and keeps them robust as you age. Without enough calcium, your bones can become weak and brittle, leading to conditions like osteoporosis.

2. Muscle Function

   Calcium is crucial for muscle function. It helps with muscle contraction and relaxation, which is essential for all sorts of movements.

   Calcium ensures your muscles work correctly, whether you're lifting weights at the gym or simply walking down the street. A calcium deficiency can lead to muscle cramps and spasms, which can be uncomfortable.

3. Cardiovascular Health

   Your heart, being a muscle, relies on calcium to beat correctly. Calcium helps regulate your heartbeat by aiding in the contraction of heart muscles. It also plays a massive role in maintaining healthy, regular blood pressure levels.

   Adequate calcium intake can help prevent high blood pressure and support overall cardiovascular health.

4. Nervous System

   Calcium is also crucial for the nervous system. It helps transmit nerve impulses, messages sent from the brain to different body parts. This process is essential for everything from moving your hand to speaking.

Without enough calcium, nerve signalling can become inefficient, leading to many problems.

5. Blood Flow

   Calcium assists with blood flow by helping blood vessels expand and contract. This ensures that your blood circulates properly throughout your body. Good blood flow delivers oxygen and nutrients to your tissues and organs. Inadequate calcium levels can disrupt this process, affecting your overall health.

1. Causes

   Calcium deficiency, also known as hypocalcemia, can be caused by various factors. A diet low in calcium-rich foods, insufficient vitamin D (which helps absorb calcium), certain medical conditions like hypoparathyroidism, and some medications can all contribute to low calcium levels. Understanding these causes can help you take steps to prevent deficiency.

2. Symptoms

   The symptoms of calcium deficiency can vary from mild to severe. They include muscle cramps, numbness and tingling in fingers, fatigue, abnormal heart rhythms, poor appetite, and even seizures. Long-term deficiency can lead to serious health issues like osteopenia and osteoporosis, confusion, memory loss, dry skin, tooth decay, gum disease, and rickets in children.

3. Health Risks

   Calcium deficiency can lead to several health risks, mainly affecting your bones and teeth. Osteoporosis, a condition where bones become weak and brittle, is a significant risk associated with prolonged calcium deficiency. Additionally, low calcium levels can cause muscle cramps and spasms, increase the risk of cardiovascular diseases, and impair nerve function.

1. Dairy Sources

   Dairy products are among the most well-known sources of calcium. Milk, cheese, yoghurt, and other dairy products provide significant calcium, making them an excellent addition to your diet. These foods are also rich in other essential nutrients like protein and vitamins.

2. Non-Dairy Sources

   Plenty of other foods can help you meet your calcium needs if you're lactose intolerant or prefer non-dairy options. Dark green leafy vegetables such as broccoli, kale, and turnip greens are great choices. Almonds, fish with edible bones like sardines and canned salmon, tofu, and fortified foods such as cereals orange juice, and plant-based milk alternatives like almond or soy milk are also excellent sources of calcium.

Vitamin D is crucial for calcium absorption. Without enough vitamin D, your body can't absorb calcium efficiently, no matter how much you consume. Sun exposure, certain foods like fatty fish and fortified products, and supplements can help you maintain adequate vitamin D levels, ensuring your body can make the most of the calcium you consume.

The amount of calcium you need usually differs by age and gender. Adults typically need around 1000 mg daily, which increases to 1200 mg for women over 50 and men over 70. Children and teenagers need between 1300 mg and 1500 mg daily to support their growing bones. Women who are pregnant and breastfeeding also usually have higher calcium needs. It's important to meet these requirements to maintain optimal health.

Managing calcium levels involves consuming a balanced diet rich in calcium and ensuring adequate vitamin D intake. Regular exercise, particularly weight-bearing exercises, can also help maintain bone health. If you have difficulty getting enough calcium from food, supplements may be necessary, but it's best to consult a healthcare professional before starting any supplementation.

Calcium plays a significant role in preventing diseases like osteoporosis and fractures. Adequate calcium intake can help maintain bone density and strength, reducing the risk of these conditions. It also supports cardiovascular health by helping to regulate blood pressure. Ensuring you get enough calcium can improve overall health and reduce the risk of several chronic diseases.

1. How much calcium do I need?

   The recommended daily calcium intake varies based on age, gender, and life stage. Generally, adults need about 1000 mg daily, with higher needs for older adults and teenagers.

2. How much vitamin D intake is recommended?

   Adults typically need around 600-800 IU of vitamin D daily, which can vary based on individual needs and health conditions. You should always consult a healthcare provider recommended for personalised advice and see what their opinion is.

3. Is there anything that interferes with the body's ability to absorb calcium?

   Yes, factors such as low vitamin D levels, high sodium intake, excessive caffeine, and certain medications can interfere with calcium absorption.

4. Why does the body need vitamin D to absorb calcium?

   Vitamin D aids your body in absorbing calcium from the food you eat daily. Without enough vitamin D, even a diet high in calcium won't prevent deficiency.

5. Is it harmful to consume too much calcium?

   Yes, excessive calcium intake can lead to health issues like kidney stones, hypercalcemia, and impaired absorption of other minerals. It's essential to stick to recommended guidelines.

Conclusion

Understanding calcium's importance, recognising deficiency symptoms, and knowing the best food sources can help you maintain healthy calcium levels. Given the risks associated with calcium deficiency diseases, staying informed and proactive is vital.

Investing in health insurance, like SBI General Insurance's Health Insurance, ensures you can access necessary medical support without financial stress. Prioritise your health by monitoring your calcium intake and considering comprehensive health coverage.

Disclaimer: The above information is indicative in nature. For more details on the risk factor, terms and conditions, please refer to the Sales Brochure and Policy Wordings carefully before concluding a sale.