Where are calcium minerals used?

Calcium is a mineral contained in the human body in greater quantities than other ions. On average, the human body contains about 1 kg of calcium, with 99% located in the skeleton, 0,87 g in muscles and 0,41 g in the skin. Calcium is constantly exchanged between bone tissue and tissue fluid. In the body, calcium exists in free form (ionized), bound to proteins, complexed with anions (lactate, bicarbonate, citrate, etc.). Ionized calcium makes up about 50% of its total amount in the blood and is the most informative indicator of calcium metabolism.

Interaction in the body

• absorption in the small intestine and entry into the bloodstream (with the participation of calcium-binding protein);
• transport through the blood and deposition in the skeleton (mineralization);
• release, mobilization from the bone into the bloodstream;
• entry into soft tissues (nervous, muscle, etc.) and exit from them into the bloodstream;
• secretion from the blood into the intestinal lumen and removal with excrement (the main route of calcium excretion from the body);
• secretion in the urine and reverse reabsorption in the renal tubules (no more than 20–30% of the calcium excreted from the body is excreted in the urine).

Phosphorus-calcium metabolism in the body is regulated by a multicomponent hormonal system, the most important components of which are: vitamin D and its active form 1,25-dioxyvitamin D (calcitriol), parathyroid hormone, thyrocalcitonin, as well as growth hormone, sex hormones, prolactin, insulin, etc. Thanks to the interaction of these regulators, it is possible to maintain a constant Ca:P ratio in the blood, which is necessary for the proper formation of the skeleton. Phosphorus-calcium metabolism in the body is regulated by a multicomponent hormonal system, the most important components of which are: vitamin D and its active form 1,25-dioxyvitamin D (calcitriol), parathyroid hormone, thyrocalcitonin, as well as growth hormone, sex hormones, prolactin, insulin, etc. Thanks to the interaction of these regulators, it is possible to maintain a constant Ca:P ratio in the blood, which is necessary for the proper formation of the skeleton.

Diseases Caused by Deficiency of the Mineral Calcium (Ca)

Insufficient intake of calcium into the body can have serious consequences, one of the most dangerous is a decrease in the density and strength of bone tissue and the development of osteoporosis, which leads to an increased risk of fractures. In the Russian Federation, 14 million people (10% of the country’s population) suffer from osteoporosis, another 20 million have osteopenia. Other unpleasant consequences of calcium deficiency include deterioration of the condition of teeth, hair and nails, the appearance of muscle cramps and impaired contractility (decreased tone), and possible disruption of blood clotting processes and the functioning of the immune system. Insufficient calcium intake in childhood is especially dangerous – this can lead to retarded growth and development of the child, deformation (curvature) of the limbs and spine and the formation of incorrect posture. Currently, low mineral density of bone tissue is recorded in 29-59%, and a slowdown in the rate of skeletal maturation and insufficient mineralization of bone tissue – in 70% of schoolchildren.

In addition to providing the body with enough calcium, it is necessary to take into account that many factors have a significant influence on its absorption. The key factor influencing calcium absorption is vitamin D – it ensures active transport of calcium through the wall of the small intestine. It has been shown that in the absence of vitamin D, only 10-15% of calcium taken from food is absorbed through passive absorption. Phosphorus plays an important role in the absorption of calcium. Calcium absorption is also promoted by protein foods, citric acid and lactose.

Excessive content in food of phytic acid (which is rich in cereals), inorganic phosphates, fatty and oxalic acids hinders the absorption of calcium and disrupts its utilization. Inflammatory diseases of the gastrointestinal tract can also lead to impaired calcium absorption.

With excessive consumption of animal fats, the digestion of which releases saturated fatty acids, calcium is able to bind with acids into insoluble salts and be excreted in significant quantities in the feces. This explains osteomalacia in people with fat malabsorption. Bile acids, promoting the absorption of fatty acids, improve the utilization of calcium.

Sources of calcium

The best food sources of calcium are milk and dairy products, which satisfy the physiological need for this nutrient by 50–60%. 500 ml of cow’s milk completely meets a person’s daily need for calcium. The lack of dairy products in children’s daily diet inevitably leads to calcium deficiency and contributes to the gradual development of metabolic disorders.

The calcium content in meat, fish, bread, cereals and vegetables is insignificant and cannot cover human needs at normal consumption levels.

Norms of physiological need

The daily requirement for calcium changes with age, reaching maximum values ​​in adolescence and old age. This is due to the fact that in the period from 11 to 18 years, intensive skeletal growth occurs, requiring large amounts of calcium, and after 60 years, calcium absorption decreases, and the processes of bone resorption (calcium leaching) begin to prevail over the processes of bone tissue formation. In women, a decrease in the density and strength of bone tissue can begin after 40-50 years – due to the decline of ovarian function. Female sex hormones produced by the ovaries play an important role in maintaining a positive calcium balance. Therefore, menopausal osteoporosis is currently a very pressing problem, and the use of calcium supplements in combination with vitamin D (which ensures better absorption of calcium) is an integral component of prevention and treatment regimens for menopausal osteoporosis.

In some cases, the need for calcium may increase. For example, with heavy physical work and high ambient temperatures, the loss of calcium through sweat can reach 30% of all losses of the element (normally with feces up to 70-80% and urine). Calcium consumption also increases significantly during pregnancy and lactation.

Recommended daily intake of calcium (Methodological recommendations “Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation”, MP 2.3.1.0253-21):

• The established requirement level is 1000 mg/day.
• The specified physiological requirement for adults is 1 mg/day, for persons over 000 years of age – 60 mg/day.
• Pregnant women (2nd half of pregnancy) – 1300 mg/day.
• Nursing (1-12 months) – 1400 mg/day.

Norms of physiological needs for energy and nutrients for children and adolescents of the Russian Federation

Indicators (per day)	Age groups
	0 – 3 months	4 – 6 months	7 – 12 months	from 1 year to 2 years	from 2 to 3 years	from 3 to 7 years	from 7 to 10 years	from 11 to 14 years		from 14 to 18 years
								boys	girls	young men	girls
1	2	3	4	5	6	7	8	9	10	11	12	13
Calcium, mg	400	500	600	800		900	1100	1200

Toxicity

Adverse effects from taking calcium supplements providing up to 2400 mg/day of calcium have not been described. Iron absorption may be impaired. Daily intake of more than 2400 mg of calcium can impair kidney function and promote the formation of stones. Calcium supplementation does not lead to an increased risk of stone formation in healthy adults, but may contribute to this in patients with absorptive or renal hypercalciuria, primary hyperparathyroidism, and sarcoidosis.

Physiological role of calcium in the body

Calcium has a number of important functions in the body:

• formation of bones, dentin and tooth enamel;
• participation in the processes of muscle contractility with the regulation of cell transmembrane potential, nerve and neuromuscular conduction
• ensuring optimal conditions for blood coagulation with control of the coagulation cascade;
• regulation of vascular wall permeability;
• maintaining the acid-base balance of the body;
• activation of a number of enzymes and the function of some endocrine glands (for example, enhancing the action of vasopressin, a hormone that regulates vascular tone);
• anti-inflammatory, anti-stress, desensitizing, antiallergic effects;
• participation in the formation of short-term memory and learning skills;
• activation of apoptosis and transcriptional apparatus of cells.

Most of the functions involving calcium are realized at the intracellular level, therefore its content in blood serum and extracellular fluids is related to its amount in the membranes and organelles of the cell. Such broad physiological functions of calcium predetermine significant disturbances in growth, development, and adaptation of the body to environmental conditions, which arise both with insufficient and with excess intake of the ion into the body.

Calcium is a macronutrient that is one of the most important and most abundant minerals in the human body. This compound performs important functions in the body, including being responsible for the proper structure of bones and supporting the functioning of the heart and nervous system. This element can be supplied to the body with daily food, as well as in the form of dietary supplements. What contains calcium and what calcium-containing foods should you include in your daily diet? What properties does this microelement have? How much calcium should you consume per day?

Calcium – what is it?

Calcium is a chemical element with atomic number 20 and symbol Ca, which is one of the most abundant minerals on Earth, as well as one of the main macronutrientscontained in the human body. Evidence to date states that 99% of the calcium in the human body is stored in bones and teeth, and 1% of the element occurs as intracellular calcium in body fluids and cells.

Dietary sources of calcium. What foods contain calcium?

Calcium is an element often found in foods. In food, calcium can be found in both animal and plant foods. What does calcium contain? Dairy products, including yellow cheese, yogurt, milk or kefir, are considered sources of calcium in the human body. Besides, calcium in food found in leafy vegetables such as cabbage, broccoli or spinach, as well as tofu, sardines or dried legumes. Sesame, poppy or chia seeds, as well as almonds and fortified soy products are also considered sources of this macronutrient.

When considering the question “calcium – what is it in” or “calcium – in what foods can it be found”, and also thinking about which foods containing this element should be included in the daily diet, it is worth paying attention to calcium bioavailability in organism. Plant foods that provide the mineral often also contain substances that limit calcium absorption in the body, such as phytates or oxalates, which may contribute to the element’s low bioavailability. More of the macronutrient can be obtained by consuming animal products, which are considered sources of this component, or by including fortified foods in the daily diet.

Recommended Calcium Supplements

What contains a lot of calcium? Calcium-rich foods – table

Calcium can be supplied to the body through daily food. What is a lot of calcium?

Sardines in oil

Natural yoghurt 2% fat

Calcium – for what? Properties of calcium

Calcium plays a vital role in the body, ensuring its daily functioning. What are the uses of calcium? This element performs construction function, responsible for strong bones, healthy teeth and strong structure. In addition, this macronutrient, when taken together with vitamin D, can have a positive effect on bone mineral density, reducing the risk of fractures and damage to bone structures, which is especially important for older people.

Calcium may also support the nervous system by participating in the transmission of nerve impulses between cells. In addition, this mineral may be responsible for muscle contraction, constriction and dilation of blood vessels, and also take part in blood clotting, accelerating the formation of fibrin fibers, the main component of a blood clot.

Scientific evidence suggests that increasing your calcium intake may also help lower your blood pressure slightly, which may reduce your risk of developing cardiovascular disease. In addition, calcium can support the production and secretion of hormones such as insulin, calcitonin and parathyroid hormone.

Research also suggests that the mineral may relieve symptoms of premenstrual syndrome (PMS). Corresponding level calcium nutrition May also be beneficial for those struggling with food allergies – due to less permeability of cell membranes, calcium may reduce the sensation of allergies.

Calcium is normal. What is the daily requirement for calcium?

Adults under 65 years old should provide their body with 1000 mg of calcium daily, and people over 65 years old should provide their body with 1200 mg of this element per day.

Currently, no increased need for calcium has been identified in pregnant and lactating women, although this element is necessary for the normal development of the fetus. This is due to the fact that as a result of physiological changes occurring in the female body, increased absorption of incoming calcium is observed in the intestines.

Taking calcium supplements. How and when to use?

Calcium deficiency is often observed in society, which can contribute to disruption of the entire human body. People who struggle with low calcium levels in the body should review and modify their daily menu to increase their intake of foods considered sources of this ingredient. Among those who have an increased need for this element, as well as among consumers who find it difficult to get enough of it in their diet, for example, vegans, calcium supplements may be a useful solution.

Calcium preparations widely represented on the market. On store shelves, calcium can be found both in the form of single-component products and in the form of complex nutritional supplements, which also supply the human body with other valuable compounds. The products are available in the form of capsules, tablets, and powder or effervescent tablets, allowing each consumer to find a product that suits their individual needs and preferences.

Calcium intake – what is the best form of calcium?

When searching for valuable calcium supplement It is worth paying attention to the composition of the product. The best drug delivers the necessary element to the body without unnecessary additives and fillers. The form of calcium used in the preparation is also important, since this mineral can be found in different chemical forms.

You can find preparations on the market containing calcium carbonate, calcium citrate or calcium hydroxide. In addition, products with calcium hydrochloride, lactate or calcium gluconate are available. Choć badania dotyczące wchłanialności poszczególnych postaci pierwiastka są ograniczone, dotychczas przeprowadzone analizy sugerują, iż najlepszą przyswajalnością i stosunkowo wysoką zawartością wapnia, yróżnia się calcium citrate Although research on the acquisition of different forms of this element is limited, analyzes to date indicate that calcium citrate и calcium carbonate has the best digestibility and a relatively high calcium content.

Calcium – side effects and contraindications

Calcium is a mineral that the human body needs to function properly. However, improper use of dietary supplements containing this element may contribute to the appearance of unwanted symptoms such as increased thirst, weakness, problems sleeping or frequent urination. Digestive problems such as diarrhea, flatulence, abdominal pain or vomiting can also occur as a result of excessive intake of calcium supplements. That’s why calcium supplements should always be used according to the manufacturer’s recommendations or as directed by a physician to avoid causing adverse reactions.

Calcium may interact with some medications, so if you are taking medications for hypothyroidism or osteoporosis, in particular, you should consult your doctor. You should also use caution if you are allergic to any of the ingredients in the dietary supplement.

Bibliography:

1. https://pubmed.ncbi.nlm.nih.gov/30097650/
2. https://pubmed.ncbi.nlm.nih.gov/28217679/
3. https://pubmed.ncbi.nlm.nih.gov/25675442/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312668/
5. https://www.mdpi.com/2072-6643/11/7/1606
6. Kunachowicz H. i wsp.: Tabele składu i wartości odżywczej żywności. PZWL, Warszawa, 2017.

Natalia Goździak

Copywriter – nutritionist. Received a bachelor’s degree in sports dietetics from the Poznan University of Physical Education (AWF), a master’s degree in nutritional prevention and nutrition therapy from the Poznan University of Physical Education (UP). at the Poznan University of Physical Education. However, she treats the principles of healthy eating primarily as valuable. However, she treats the principles of healthy eating primarily as valuable recommendations, and not as strict rules that must be strictly followed. Her knowledge of copywriting comes from courses and industry literature, but since the best way to learn is through practice, she spends a lot of time every day at work. The best way to learn is through practice, spending hours every day playing with words and creating new, unique content. content. Privately, she enjoys photography and cannot imagine life without books.