Dorothy FarrarCalcium (Calcium)
Calcium , like magnesium , is one of the so-called minerals and is of enormous importance for the body. For this reason, calcium should be supplied to the body daily with the diet . About two percent of the total body mass of an adult human consists of calcium – the largest part is found in the bones and teeth.
Why does the body need calcium?
If you consume enough calcium from a young age, you can prevent bone diseases. Especially women during the menopause and older people are often affected by osteoporosis, the loss of bones. By absorbing calcium, sufficient bone mass is formed and bone loss in old age can be reduced.
The main task of calcium is to ensure the maintenance of bones and teeth. In addition, this mineral has numerous other important functions, including calcium, which is also responsible for blood clotting and the function of muscles and nerves.
It is therefore important to supply the body with sufficient calcium, especially during the period of growth. The need for calcium increases with each year of life – children under one year old need about 200 to 400 milligrams of calcium per day, while 13 to 15 year olds should already be consuming 1,200 milligrams of the mineral per day. From the age of about 19, this calcium requirement decreases again: 1,000 milligrams a day are then sufficient. Pregnant and breastfeeding women also have an increased need for calcium.
A long-term lack of calcium, also known as hypocalcemia in medical jargon, can lead to decalcification of bones and teeth. The risk of broken bones and sports injuries in general then increases enormously. Deforming the bones as a result can lead to back problems .
Consequences of calcium deficiency and calcium excess
Athletes in particular often have to struggle with calcium deficiency, since calcium is also lost through sweat . Calcium deficiency can also lead to muscle problems such as tremors or cramps.
In contrast to a lack of calcium, however, an excess of calcium, the so-called hypercalcaemia, can also occur. As a rule, excess calcium is excreted by the body. For some people, however, this is not possible due to certain hereditary factors and an excess occurs. The consequence of an excess of calcium can in turn lead to kidney stones as well as constipation, nausea, tachycardia and high blood pressure and paralysis.
Calcium in food
The daily calcium requirement can be well covered through food, with all dairy products being the main suppliers of calcium. Milk, cheese and quark contain a particularly large amount of calcium, but kale, legumes and broccoli are also good sources of calcium.
Just one liter of whole milk contains around 1,200 milligrams of calcium and thus covers the entire daily requirement of an adult. Dietary supplements are usually not necessary if you eat a balanced and varied diet.
It becomes difficult for all people who suffer from a so-called lactose intolerance. This describes an intolerance to all dairy products. These people should drink a lot of mineral water, because it also contains calcium – the proportion varies between 20 and 500 milligrams per liter of water, depending on the manufacturer.
If you don’t have the time for a balanced and healthy diet , then the market has a number of inexpensive and highly concentrated substitutes or dietary supplements ready.
Calcium supplements are freely available as tablets, powder or capsules without a prescription from large and reputable online shops. Internet mail-order pharmacies now also offer these products from various manufacturers.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.