Calcium is an essential mineral that is crucial for our health. Learn more about what calcium is, the symptoms of calcium deficiency, its importance for the body, the recommended daily intake of calcium, and whether it is possible to overdose on this mineral.
What is calcium?
Calcium is one of the most abundant minerals in our bodies and serves as a vital building block for our bones and teeth. Beyond its role in bone health, calcium is necessary for regulating muscle contractions, blood clotting, and nerve signalling. Over 99% of the body’s calcium is stored in bones and teeth, while the remainder circulates in the blood to support these critical functions.
What is calcium good for?
Calcium has several important functions in the body:
- Calcium is necessary for maintaining normal bones and teeth.
- Calcium contributes to normal muscle function. It regulates muscle movements, including heart muscle contractions and skeletal muscles.
- Calcium supports normal blood clotting, which is essential for forming clots and stopping bleeding from injuries.
- Calcium contributes to normal neurotransmission and is involved in transmitting nerve impulses.
- Calcium plays a role in normal energy metabolism.
- Calcium supports the normal function of digestive enzymes.
- Calcium is involved in cell division and specialisation processes.
How much calcium do you need per day?
The recommended daily intake of calcium varies depending on age, gender, and lifestyle. Here are some guidelines:
Men and women under 50 years: 1000 milligrams per day.
Men and women over 50 years: 1200 milligrams per day.
Pregnant and breastfeeding women: 1000–1300 milligrams per day.
Can you overdose on calcium?
It is possible to overdose on calcium, although it is rare. The UL value (Upper Level or Tolerable Upper Intake Level) is a term used in nutritional science to indicate the highest daily amount of a nutrient that can be consumed without risk of adverse health effects. UL values are determined by expert panels that review available scientific research on nutrients and their potential risks. They consider all known sources of the nutrient, including food, supplements, and, in some cases, fortified foods. The UL value for calcium is 1500 mg per day from supplements, according to the CRN.
Summary of calcium
In summary, calcium is a crucial mineral for our health, and a balanced diet with sufficient calcium is important for maintaining healthy bones and teeth, as well as supporting several bodily functions.
Sources & References
Swedish Food Agency: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/kalcium
Cashman KD. Br J Nutr. 2002 PMID: 12088515.
