Calcium – is supplementation for everyone?

Healthy, strong bones and teeth are what we associate with calcium. Despite this, many people still do not know that calcium plays a key role in the functioning of the human nervous system. Since we need calcium for many processes taking place inside our bodies, it is good to know what calcium is exactly, what it is used for, and what is associated with its excess and deficiency in the body.

Calcium – what exactly is it?

Calcium is quantitatively the most important mineral in the human body. In addition to its particular importance for bone and tooth strength, it also plays an intermediary role in the transmission of stimuli in muscles and nerves, and at the intracellular level in signal transmission and cell membrane stabilisation.

This element accounts for about one to two per cent of our body weight, of which almost 100 per cent is associated with bones and teeth. Because the body requires constant calcium renewal, it is important to eat foods rich in this remarkable element.

Where is calcium found – only in dairy products?

The human body is unable to produce complex minerals such as calcium. Therefore, this element must be supplied with food in order to maintain proper calcium levels. Good sources of calcium in the diet (per 100 g) include:

• Milk and dairy products - from 100 to 1340 mg

• Sardines - 354 mg

• Chocolate - 262 mg

• Mackerel - 185 mg

• Kale - 179 mg

• Mineral water - 150 mg

• Squid - 144 mg

• Broccoli - 87 mg

• Artichokes - 86 mg

• Spinach - 78 mg

Calcium – what are its properties?

Calcium contributes to normal energy metabolism and muscle function. It is also an essential raw material for maintaining healthy bones and teeth and plays a role in the proper division and specialisation of cells.

As an element that is essential for the human body, calcium specialises in transmitting stimuli through nerve cells. In the heart, it affects the functioning of the entire organ, significantly neutralising the risk of cardiovascular pathologies.

The role of calcium - what is its function in the body?

The body needs calcium for many processes that are essential for our survival. Some studies suggest that calcium, in combination with vitamin D, may offer benefits beyond healthy bones. What is the function of calcium in our body?

• It takes care of bone and tooth health – as a building material, it ensures the strength and stability of bone tissue;
• Transmits nerve signals - regulates the transmission of stimuli to nerve cells. It is a universal transmitter that cells need for every signal transmission;
• Activates blood clotting - calcium is involved in the production of special fats, phospholipids, which have a decisive influence on blood clotting in plasma;
• Supports hormone balance - this element affects two hormones, parathyroid hormone and calcitonin. They stimulate bones to release calcium from tissues into the blood, activate vitamin D, and stimulate the digestive tract to absorb more calcium;
• It affects digestion - the mineral contributes to the proper functioning of digestive enzymes. It can help the body to absorb other elements, macro- and microelements well.

Calcium for allergies

Calcium helps prevent the absorption of histamine in tissues. Our bodies release histamine into the tissues when the body comes into direct contact with allergens. It is believed that in the case of allergic reactions, increased calcium intake reduces itching and inflammation associated with the allergic reaction, so it is worth having effervescent calcium in your home.

Calcium supplements

Even with a balanced and healthy diet, getting enough calcium can be a problem if:

• You follow a vegan diet;

• You are lactose intolerant or limit your consumption of dairy products;

• You consume too much protein or sodium, which causes accelerated calcium excretion from the body;

• You have certain gastrointestinal or intestinal diseases that affect your ability to absorb calcium.

In such situations, calcium supplements can help you meet the recommended daily intake of calcium. The upper limit of the daily requirement is 2500 mg for adults, while the minimum calcium requirement is usually 500-1000 mg per day. Remember that a balanced diet is half the battle in maintaining normal results.

Calcium in oyster shell tablets – is it effective?

One of the most interesting calcium supplements is undoubtedly the natural product made from oyster shells. The shells consist of approximately 95% calcium carbonate, one of the more easily absorbed natural sources of calcium.

Due to their powdered form, oyster shells are available as a dietary supplement in capsules to be taken 2 to 3 times a day. Their effectiveness is certainly due to the fact that almost 95% of their mass is calcium. They also do not contain lactose or other allergenic products, although supplementation is not recommended for people on a salt-free diet, with hypercalcaemia and renal failure.

Calcium supplementation and vitamin D - calcium absorption

What to supplement calcium with? According to clinical studies, the element is best absorbed in combination with a mixture of magnesium and vitamin D3. Both compounds influence the proper absorption of calcium by the body. In order for calcium to be properly absorbed by the body, we primarily need vitamin D. Some foods naturally contain small amounts of it, such as egg yolks and salmon. Vitamin D can also be obtained from natural exposure to the sun (preferably in the hours before noon).

A lack of vitamin D directly leads to osteoporosis, especially in older people. The reason for this condition is increased bone loss. Vitamin D also helps to build calcium into the bones.

Another extremely important issue is to avoid certain products that can affect the absorption of calcium in the body. Phosphates, oxalic acid and phytic acid interfere with its absorption and storage, so raw spinach, rhubarb and Swiss chard should be avoided when supplementing calcium.

Calcium deficiency and excess calcium in the body - what are the characteristics?

High calcium levels, or excess (hypercalcaemia) in the human body can be just as drastic a condition as calcium deficiency (hypocalcaemia). Low calcium levels can occur, among other things, with a long-term unbalanced diet, while hypercalcaemia can be caused by excessive intake of calcium supplements. Certain kidney or thyroid diseases can also cause an increase in blood calcium levels.

What are the characteristics of excess calcium in the blood?

• Weakened muscles

• Nausea and vomiting

• Constipation

• Cardiac arrhythmia

• Pancreatitis

• Kidney stones

• Loss of appetite

Hypercalcaemia, or excess calcium, often occurs in people who have been unable to move independently for a long time. Bones that are not loaded for a long time release the mineral into the blood. This worrying condition can also occur as one of the side effects of advanced cancer. It is therefore important to monitor its correct level for the body to function properly.

Calcium and lime – what are the differences?

Many people often confuse calcium with lime, so are they closely related? As it turns out, no. Lime is one of the mineral binders used in construction. It is also increasingly less commonly used in dental offices to fill cavities. It is not suitable for human consumption, being a widely used masonry mortar. Calcium, on the other hand, is one of the most important building blocks of the human body, without which the body could not function properly.

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