Embark on a journey here to discover the world of the essential mineral calcium. Calcium is one of the most important nutrients in our bodies, playing a variety of roles, from bone health to muscle function. In this article, we’ll dive into the many aspects of calcium—its benefits, sources, side effects and some fun facts.
What is Calcium?
Calcium is a mineral that’s abundant in our bodies, with 99% of it found in our bones and teeth. Often associated with strong bones and healthy teeth, calcium’s role isn’t restricted to just that. It’s a multi-tasking mineral that plays a critical part in several bodily functions.
In addition to bone health, calcium helps our blood clot, muscle contraction and nerve signals. It also helps maintain a regular heartbeat and can even help with weight control.
But the problem is – our bodies can’t produce calcium. If our diet is insufficient, we must get it from the foods we eat or supplements. If we don’t get enough, our bodies will absorb the calcium they need from our bones, which can lead to weakened bones over time. For this reason, many people take calcium supplements to prevent osteoporosis. Calcium carbonate (Calcite) and calcium citrate (Citracal) are two of the most popular calcium supplements.
Health Benefits
Bone Health
Calcium’s most well-known benefit is its critical role in building and maintaining strong bones. Our bodies are constantly removing small amounts of calcium from bones and replacing it with new calcium, a process called remodeling. Getting enough calcium in our diet keeps this remodeling process in balance.
Dental Health
Just like your bones, your teeth also bank on calcium for their strength. It helps protect your teeth by keeping the jaw bone strong and sturdy throughout your life, which in turn ensures tight fitting teeth where bacteria cannot thrive.
Muscle Function
Calcium is also essential for muscle contraction. When nerves stimulate muscles, the body releases calcium. Calcium helps proteins in muscles contract. Afterwards, the body pumps calcium out of the muscles to allow them to relax.
Heart Health
Your heart also needs calcium to function properly. Calcium helps your heart muscle contract and relax properly.
Nerve Signaling
Calcium is involved in the process of nerve transmission. It aids in the communication between the brain and every part of your body, ensuring your body functions in harmony.
Blood Clotting
Calcium plays a key role in blood clotting. This is one of the key factors that must be present for the blood to clot properly and stop bleeding when we have a cut or injury.
Weight Management
Calcium, especially in combination with vitamin D, can enhance your weight management efforts.
Side Effects
Digestive Distress
Constipation is a common side effect of taking too much calcium. It may also cause bloating, gas or stomach pain.
Kidney Stones
Kidney stones are hard deposits made of minerals and salts that form in the kidneys. Too much calcium can lead to the formation of these stones, especially if you also don’t drink enough fluids.
Cardiovascular Risks
High calcium intake, especially from supplements, may increase the risk of heart disease. However, more research is needed to fully understand this association.
Interactions with Medications
Excess calcium may interact with various medications, including antibiotics and osteoporosis medications, altering their effectiveness.
Cognitive Issues
In severe cases, hypercalcemia can lead to cognitive problems such as confusion, dementia and even coma.
Food Sources
Animal-Based Food Sources of Calcium
- Milk
- Yogurt
- Cheddar Cheese
- Buttermilk
- Shrimp
- Oyster
- Clams
- Crab
- Mussels
- Sardines
Plant-Based Food Sources of Calcium
Other Calcium Sources
Best Overall: Caltrate 600 Plus D3 Calcium at Amazon ($15)
Best Seller: Citracal Slow Release 1200 at Amazon ($11)
Best Budget: Carlyle Calcium with D3 at Amazon ($16)
Best Overall: Caltrate 600 Plus D3 Calcium
- 200 count bottle of Caltrate 600 Plus D3 600 mg Calcium and Vitamin D Supplement Tablets.
- Caltrate bone supplements offer the highest level of vitamin D3 per tablet among leading calcium supplement brands (1).
- Caltrate calcium and vitamin D tablets help support strong bones and everyday activities like muscle contractions, blood clotting and nerve function (2).
- High levels of vitamin D3 in Caltrate calcium and vitamin D3 tablets help maximize calcium absorption (2).
- Vitamin D and calcium tablets contain 600 mg calcium and 20 mcg of vitamin D3 per tablet.
- Take one to two bone supplement tablets daily or use as directed by your physician.
- Brand: Caltrate
- Flavor: Unflavored
- Primary Supplement Type: Calcium
- Item Form: Tablets
- Unit Count: 200 Count
Best Seller: Citracal Slow Release 1200
- Citracal Slow Release 1200 is a sugar free calcium supplement; blending 1200 mg of Calcium Carbonate and Citrate per serving as part of your overall wellness and fitness regimen; just 2 caplets a day.
- Product Note: Exposure to heat or sunlight may lead to melting/damage of product. Hence customers are expected to be available during the product delivery.
- Importance Of Calcium: Petites is made with Calcium Citrate.
- With Vitamin D3 And Magnesium: 1000 IU vitamin D3 helps to absorb dietary calcium; also contains 80 mg of magnesium.
- Slo-Cal Technology: Slowly and continuously releases small amounts of calcium and vitamin D3 for efficient absorption in one daily dose.
- Calcium Brand Recommended: Citracal is the Doctor and Pharmacist recommended calcium brand.
- During the summer months products may arrive warm but Amazon stores and ships products in accordance with manufacturers’ recommendations, when provided.
- Brand: CITRACAL
- Flavor: Unflavored
- Primary Supplement Type: Calcium
- Item Form: Caplet
- Product Benefits: Bone & Joint Support
Best Budget: Carlyle Calcium with D3
- Mini Calcium: Premium formula featuring Calcium and Vitamin D3 in easy-to-swallow mini softgels.
- Powerful Support: Provides 1,200 mg Calcium per serving, 92% of your daily value!
- Rooted In Wellness: Carlyle provides premium, honest supplements in your pursuit to healthy living.
- Carlyle Manufacturers: Laboratory Tested, Trusted Ingredients, Superior Quality, 100% Guaranteed!
- Naturally Free Of: Gluten, Wheat, Yeast, Milk, Artificial Flavor, Preservatives & Non-GMO
- Brand: Carlyle
- Flavor: Unflavored
- Unit Count: 300 Count
- Item Form: Softgel
Fun Facts
Fact 1: Abundant Yet Scarce
Calcium is the most abundant mineral in the human body, with an average adult having about 1 kg of it. However, more than 99% of our body’s calcium is stored in our bones and teeth, leaving less than 1% for other bodily functions.
Fact 2: Dairy Isn’t the Only Source
When we think of calcium, we usually think of milk. But did you know there are many non-dairy sources too? From leafy greens to fortified tofu and even some fruits, there are plenty of ways for those on a dairy-free diet to meet their calcium needs.
Fact 3: Calcium is a Metal
Yes, you read that right. Calcium is actually a pure form of the metal, although it never occurs in this state in nature.
Fact 4: Ancient Egyptians Knew Its Worth
The ancient Egyptians recognized the value of calcium. They used gypsum (calcium sulfate) and lime (calcium oxide) in their pyramids and paintings.
Fact 5: It’s Outer Space Material
Calcium is not just in our bodies and our foods – it’s also in the stars. Scientists have detected calcium in the universe, including in supernovas, which are the explosive endings of stars.
Fact 6: Calcium Needs Vitamin D’s Help
Without enough vitamin D, the body has difficulty absorbing calcium. This is why many foods rich in calcium are also rich in vitamin D.
