Health Effects of Calcium

The body uses calcium for a variety of things and is required for the body to function. Many people are aware that calcium builds healthy bones. Bones within the human body are constantly absorbing and depositing calcium when there is new bone growth. Bone mass increases during childhood and peaks by the age of 30. Although 99% of calcium is stored in bones and teeth, calcium is also used for muscle contraction, blood vessel function including expansion and contraction, secretion of hormones, and to transmit impulses in the nervous system.

How Much Calcium is Absorbed in the Body?

Not all of calcium intake is used by the body. Some calcium is secreted through waste and sweat. Substances such as caffeine and alcohol can reduce the absorption of calcium as can high levels of calcium intake. Two acids found in food can also reduce the amount of calcium our body absorbs. These acids are phytic and oxalic acid.

Steps can be taken to reduce the possibility of calcium loss. In studies, vitamin D has been shown to improve absorption and is recommended for children and young adults to aid in bone growth. Another way to reduce the loss of calcium is through monitoring the body's pH levels. A body that is higher in alkaline opposed to acid has been shown to absorb more calcium.

Symptoms of Calcium Deficiency

Hypocalcemia, a deficiency of calcium, is rarely seen immediately. Consuming too little calcium can increase the risk for both osteoporisis and colon cancer, however, hypocalcemia can actually cause a variety of symptoms.

Symptoms of hypocalcemia include:

• numb/tingling fingers
• muscle cramps
• fatigue
• loss of appetite
• convulsions
• abnormal heart rhythms

Post-menopausal women, people with an intolerance for lactose, and vegans are at higher risk for calcium deficiency and should speak with their doctor about their individual needs.

Can a Person Consume Too Much Calcium?

Taking in too much calcium can have adverse effects on the body. Too much calcium in the body is known as hypercalcemia. High calcium intake can increase the risk of kidney stones and cause weight loss. Weight loss occurs when calcium increases the breakdown of fats and overall fat accumulation. Symptoms of hypercalcemia include impaired kidney function and malabsorption of iron, zinc, magnesium, and phosphorus. Daily intake of calcium should not exceed 2,500 mg as published by the Institute of Medicine.

Sources of Calcium

The USDA has published a list showing the calcium content found in a variety of foods. The most common sources of calcium are milk, yogurt, cheese, kale, and broccoli. There are many foods that can be found which have been fortified with extra calcium such as cereal products and fruit juices. Often people select to add supplements of calcium to their diet which are available in tablet form.

How Much Calcium Does the Body Need?

The recommended intake of calcium for healthy adults is 1,000 mg for men and women between the ages of 19 and 50. For those over the age of 50 the recommended intake is 1,200 mg per day. Before taking a calcium supplement individuals should talk with their doctor about their specific calcium needs. Calcium supplements can interact with some medications including diuretics, anti-convulsants, and glucocorticoids.

The importance of calcium to the body cannot be understated. To ensure that the body is receiving all the nutrients it requires including the recommended calcium intake it is important to develop a balanced diet with healthy food choices.