Calcium - more than a bone builder

Heather Little-White, PhD, Contributor

Minerals, including calcium are the foundation of good health. We often take for granted the health benefits of calcium, the most abundant mineral in the body. Calcium is found in some foods, added to others, available as a dietary supplement, and present in some medicines such as antacids. Apart from what we have been told by our grandparents - that we need calcium for strong bones and teeth, calcium has other important health benefits that we often overlook. You probably did not know that calcium helps control blood pressure, relieves menstrual cramps and protects against heart disease. It even helps to relieve depression.

Sources

To be effective in maintaining good health, calcium must be absorbed from food since the body cannot make it. Good sources of calcium include

Dairy products - low fat or non-fat milk, cheese, and yoghurt

Dark green leafy vegetables - pak choi, kale and broccoli

Calcium-fortified foods - orange juice, cereal, bread, soy beverages, and tofu products

Nuts and seeds - almonds, sesame seeds.

Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium, which is why milk is fortified with vitamin D. Calcium deficiency in children may cause rickets, a form of bone deformity and growth retardation.

The functions of the body are maintained with one per cent of total body calcium concentrated in blood, muscle, and intercellular fluids. The remaining 99 per cent of the body's calcium supply is stored in the bones and teeth where it supports their structure.

Helps the nervous system

Every thought that passes through our minds depends on calcium, which is necessary for the transmission of messages in the nervous system. When you get stressed and irritated, you could lose some calcium in the blood because the blood's lactic acid rises considerably and depletes circulating calcium. Calcium-rich foods can soothe jagged nerves.

Eases muscle cramps

For normal muscle contraction, there must be adequate amounts of calcium in the body. This is essential for preventing cramps. Calcium also plays a critical role in muscle contraction in relaying the command impulse from nerve to muscle, and in the actual contraction of the muscle itself.

Bone health and osteoporosis

It is important to consume adequate amounts of calcium and vitamin D throughout childhood, adolescence, and early adulthood. Bone increases in size and mass during childhood and adolescence, reaching peak bone mass around age 30. The greater the peak bone mass, the longer one can delay serious bone loss with increasing age.

Osteoporosis, a disorder characterised by porous and fragile bones, affects far more women than men. Others suffer from osteopenia, or low bone mass, which precedes osteoporosis. Osteoporosis is associated with fractures of the hip, vertebrae, wrist, pelvis, ribs, and other bones. This causes fear in people as they age but bone mineral-density tests are available.

Bone loss occurs when calcium intake is low, or ingested calcium is poorly absorbed, causing the body to use its stored calcium to maintain normal biological functions. Bone loss also occurs as part of the normal ageing process, particularly in postmenopausal women because of decreased amounts of oestrogen.[www.antiagingskincare.com]

Many factors increase the risk of developing osteoporosis, including being female, thin, inactive, or of advanced age; smoking cigarettes; drinking excessive amounts of alcohol; and having a family history of osteoporosis.

Blood pressure and hypertension

It has been established that there is a direct relationship between increased calcium intakes and both lower blood pressure and risk of hypertension.

Secretion of hormones and enzymes

Oestrogen is a hormone that plays an important role in helping increase calcium absorption. However, after menopause, oestrogen levels drop and slow. Hormone-replacement therapy has been shown to increase the absorption of calcium.

Prevents gum disease

Calcium deficiency manifests itself in gum [periodontal] disease, and may lead to deterioration of the jawbone. This explains why some persons have difficulty with their dentures staying in place. Calcium will slow the deterioration of the jawbone and reduce gum inflammation [gingivitis] and bleeding.

Recommended Intakes

The recommended daily allowance is 1,000 milligrams for adults, but adolescents should have 1,200 milligrams of calcium per day. The same amounts should be had for pregnant and lactating mothers.

Dietary supplements

Some persons believe that they will not get enough calcium from foods, so they use supplements in the form of carbonate and citrate. The body absorbs calcium supplements most efficiently when taken with food.

Individuals who take calcium supplements might experience gas, bloating, constipation, or a combination of these symptoms. You can get relief by spreading out the calcium dose throughout the day, taking the supplement with meals, or changing the brand of supplement.

Medicines

Medicines can be appreciated for their calcium value to neutralise stomach acid through calcium carbonate found in some common over-the-counter antacid products.