We Know: How Calcium Works What's so important about Calcium? Calcium is responsible for the development of bones and teeth and also plays a vital role in muscle contraction--this includes the heart--cell metabolism, and much more. What is Calcium? It is a basic chemical element that is classified as a mineral. It is the most abundant mineral in the body. Ninety-nine per cent of calcium is in our bones and teeth, with the remainder in our tissues and blood. How does it work? Calcium intake is regulated hormonally and also requires Vitamin D, which assists in its absorption into the body through the intestines and in keeping calcium in the body in balance. In childhood bones are being made at a rapid rate. In our middle adult years, the balance between bone making and bone breakdown in a healthy person is about equal. And then, as we age, more bone breakdown occurs, especially in women as they enter menopause. Calcium is a key player in all of this. Healthy bones at any age depend on how calcium is used to make them, how much is being released into the bloodstream as they break down, and then how that, along with new calcium we take in through our diet, is used again to remake our bones. What else does it do? Calcium helps make teeth. It assists in the transmission of nerve impulses and helps constrict and relax blood vessels, which can affect blood pressure. It also helps the blood clot. Because of its role in muscle contraction and relaxatio,n certain very frequently prescribed medications relating to blood pressure and heart problems work by affecting calcium. Does Calcium work differently in women? Calcium is used for the same purposes in both males and females. But two big differences in women can affect calcium metabolism and may require a greater need for it in the body: menopause and pregnancy. The female hormone estrogen is involved in regulating calcium in bone health and explains why bone disease, the primary form which is known as osteoporosis, is a risk as women enter menopause and their estrogen levels begin to drop. Men can suffer from osteoporosis as they age, too. What the dietary requirements for Calcium? Because of its importance they are very high. But they also vary from 500 milligrams a day to 1300 milligrams, depending on one's age. The need is highest in early adolescence, when the body is building bones at a furious pace, and after a person reaches 50 years of age, when the body begins breaking the bones down. Where do I get Calcium? Dairy products are greatest source of calcium. But you can get it from a large variety of other foods, including green leafy vegetables and fish with bones, such as canned sardines and salmon. Nowadays many foods you purchase, such as orange juice and cereals, are also calcium fortified. And of course you can take calcium supplements. Because some people are lactose intolerant, meaning they cannot consume any, or only limited amounts of dairy products, they have to get their calcium through non-dairy sources, fortified calcium food products, or calcium supplementation. What about Calcium supplements? There are many, many calcium supplement products on the market, including antacid. Calcium supplementation is generally considered safe and there has been a big push in recent years for people to consider calcium supplementation, especially women, as they age. Further, it is often suggested to take Vitamin D with calcium to boost its benefits. Interestingly, as this article was being prepared, a study from the federally-funded Women's Health Initiative was released which claimed there are no benefits from calcium and vitamin D supplementation insofar as preventing broken bones in women as they age. Critics of the study immediately countered that this seven-year study has certain limitations. Best bet, especially if you are a mature woman concerned about her bones, is to consult with your physician for guidance. What about drug interactions and Calcium supplements? Calcium supplements can possibly interfere with certain medications. Your physician or pharmacist are your best sources of information and advice here.
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