Calcium is known for its role in bone health. But is that all it does? Find out everything you need to know about this vital mineral here.
Calcium is essential for strong bones, but what else does this mineral do? And are there foods beyond milk that are rich in calcium? We cover all the important details here.
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At a Glance
Calcium is essential not only for strong bones and healthy teeth but also for muscle and nerve function. It activates crucial digestive enzymes that aid in nutrient absorption and helps stabilise the cardiovascular system.
Besides whole milk, calcium can be found in foods like sardines, white beans, and broccoli.
Maintaining balanced calcium levels is vital, as both deficiency and excess can lead to serious health issues.
Calcium contributes to normal muscle function: inside the muscle fibre, calcium ions trigger the contraction, and magnesium supports the return to rest.
When you consume calcium, you're supplying your body with one of its most essential nutrients. Calcium is the most abundant mineral in the human body and plays a key role in numerous functions. It's crucial for bone health as it forms the foundation of bone structure. Additionally, calcium supports muscle function, including the heart muscle, making it vital for muscle contractions. Without calcium, these contractions wouldn't happen effectively.
Less commonly known is calcium's importance for digestion. It activates specific digestive enzymes, serving as a co-factor for many enzymes responsible for breaking down and absorbing nutrients in the digestive tract. Notably, calcium influences enzymes like amylase, which breaks down carbohydrates, and lipase, which digests fats. By activating these enzymes, calcium enhances nutrient digestion and absorption, supporting overall metabolism and ensuring cells receive the energy they need.
Calcium's role in muscle contraction is worth a closer look. When a nerve signal reaches a muscle fibre, calcium ions are released inside the cell and bind to the proteins that make the fibre shorten; the contraction is only possible because that calcium is there. Magnesium then supports the return to rest, which is why the two minerals are often described as partners.⊕ The authorised health claim is deliberately plain: calcium contributes to normal muscle function.
Calcium is also part of the electrolyte family, alongside sodium, potassium and magnesium: the minerals that move with fluid in and out of your cells and are lost in small amounts through sweat. Regular training increases turnover a little, which is one more reason to meet the daily reference value through food first. Dairy, tinned sardines, white beans, almonds and leafy greens all help, and vitamin D contributes to the normal absorption of calcium. For the wider picture, see our articles on magnesium, electrolytes and the essential nutrients for muscle growth.
Curious about how much calcium is in your food? Below are some examples of calcium-rich foods:
Foods high in calcium.
The amount of calcium you need to prevent deficiency varies mainly by age. Children require between 600 and 1,100 mg, while teenagers need around 1,200 mg. For adult men and women, the daily requirement decreases slightly to 1,000 mg. Pregnant women under 19 years of age have an increased need of 1,200 mg. It’s advisable to meet your calcium requirements through daily food intake. If this isn’t sufficient, supplementing your diet might be necessary.
The medical term for calcium deficiency is hypocalcaemia. When calcium levels in the blood are too low, a range of symptoms can appear. These include muscle cramps, particularly in the hands, arms, and legs, as well as muscle twitching or weakness. Nerve-related symptoms like tingling or numbness, particularly in the hands, feet, or face, can also occur. Cardiovascular symptoms, such as irregular heartbeat or heart palpitations, may arise, and in severe cases, even fainting is possible. Calcium deficiency can also affect bones and teeth, increasing the risk of dental issues and osteoporosis.
It is indeed possible to consume too much calcium, which can negatively impact your health. While a lack of calcium is known as hypocalcaemia, an excessive intake is referred to as hypercalcaemia. This can happen if you consume foods with very high calcium content over a long period.
The potential effects of hypercalcaemia are varied. It can lead to kidney problems and the formation of kidney stones, with kidney failure being a worst-case scenario. Digestive issues such as constipation, nausea, and vomiting are also possible. Cardiovascular problems, like blood vessel calcification, can occur, as well as neurological effects like hormone production impairment or fatigue.
