CALCIUM

Calcium is an essential mineral that plays a crucial role in many aspects of health, most notably in building and maintaining strong bones and teeth7. It is also involved in muscle contraction, nerve transmission, blood clotting, and supporting normal heart rhythm7. Most calcium in the body is stored in bones and teeth, providing structural strength.

Key Health Benefits:

• Bone Health: Calcium is vital for bone growth and maintenance throughout life. Adequate intake helps prevent osteoporosis and reduces the risk of fractures, especially in postmenopausal women and older adults.

• Dental Health: Calcium strengthens tooth enamel and supports healthy teeth.

• Muscle and Nerve Function: It enables muscles to contract and nerves to send signals efficiently.

• Blood Clotting: Calcium is necessary for normal blood clotting processes.

• Heart Health: It supports normal heart function and may help regulate blood pressure, though evidence on cardiovascular benefits and risks is mixed.

Supplementation and Evidence:

• Calcium supplements, often combined with vitamin D, can help increase bone mineral density and reduce fracture risk, particularly in populations with low dietary intake or increased need (such as postmenopausal women).

• Some studies suggest calcium may help with fat loss, lower the risk of colon cancer, and improve metabolic markers, especially when taken with vitamin D.

• Evidence about calcium’s role in preventing high blood pressure, cancer, and diabetes is still inconclusive.

Risks and Considerations:

• Excessive calcium intake, especially from supplements, may increase the risk of kidney stones and has been linked in some studies to a higher risk of cardiovascular disease, particularly in men.

• Most experts recommend meeting calcium needs through diet when possible, as food sources may be safer and more effective.

• Hypercalcemia (high blood calcium levels) is rare but can occur with excessive supplementation or certain medical conditions.

Dietary Sources:

• Dairy products (milk, yogurt, cheese)

• Leafy green vegetables (kale, broccoli)

• Fortified foods (plant milks, cereals)

• Fish with edible bones (sardines, salmon)

Summary:
Calcium is essential for bone and overall health, with supplementation beneficial for some, especially those at risk for deficiency or osteoporosis. However, excessive supplement use can carry risks, so it’s best to prioritize dietary sources and consult a healthcare provider before starting supplements