Calcium is a vital mineral for the development and maintenance of bones and teeth. About 99% of the calcium in the human body is found in bones and teeth, while the remaining 1% is distributed in the blood, muscles, and other tissues. It is essential for muscle contraction, bone strength, blood vessel dilation, and the secretion of certain enzymes and hormones. Vitamin D plays a crucial role in helping the body absorb calcium from the intestines.
When the body lacks calcium, bones may weaken, increasing the risk of osteoporosis. Tooth decay and muscle cramps may also occur. Long-term calcium deficiency can lead to bone loss (osteoporosis), which increases the likelihood of fractures and joint problems as a person ages. Additionally, calcium helps regulate hormone balance and supports blood clotting functions.
Best Calcium Supplement
Some individuals may not get enough calcium through diet alone and may need supplements. This is especially important for older adults, pregnant women, and people at risk of osteoporosis. However, calcium supplements are not always effective when taken alone. The most effective options often include vitamin D3, vitamin K2, and magnesium, which enhance absorption and bone support.
When choosing a calcium supplement, it's important to consider how well it is absorbed by the body. Also, consult a doctor before starting any supplement, as excessive calcium intake may increase the risk of kidney stones.
Common Types of Calcium Supplements
There are various forms of calcium supplements available on the market. These include:
Calcium carbonate
Calcium citrate
Calcium lactate
Calcium gluconate
Calcium carbonate is the most commonly used form and contains the highest percentage of elemental calcium. However, it requires stomach acid for absorption, so it is best taken with food. Calcium citrate does not require stomach acid and is better suited for people with digestive issues. Many calcium supplements also include vitamin D and magnesium to support absorption. Drinking water while taking calcium supplements helps with proper distribution in the body.
Foods Rich in Calcium
Many dairy products, plant-based foods, and some meats are rich in calcium.
Dairy Products:
Parmesan cheese (30g = approx. 331 mg calcium, about 33% of daily need)
Yogurt (245g = about 30% of daily need)
Milk
Cheese
Yogurt
Soy milk (fortified)
Vegetables:
Spinach
Kale
Broccoli
Soybeans
Potatoes
Pumpkin
Fruits:
Orange
Pumpkin
Animal Products:
Sardines (92g = approx. 35% of daily need)
Salmon (85g = approx. 21%)
Seeds, Legumes, and Nuts:
Sesame seeds (1 tbsp = approx. 9%)
Almonds (30g = approx. 8%)
Beans and lentils
Calcium plays a significant role not just in bone health, but in overall wellness. To meet daily calcium needs, it's important to maintain a balanced diet rich in calcium and support it with vitamin D.