Calcium. Calcium and its role in the human body The role of minerals in the human body calcium
Thanks to the skeleton, we are endowed with strength, our body has a shape. Calcium in the human body is the main component of bones - this is a well-known fact. But few people realize what other important functions are assigned to it. And a decrease in Ca stores leads to much more serious problems than thin nails or split ends.
The human body contains about 1 kilogram of Ca. Less than 1 gram perform a number of operations while in intercellular fluids and tissues. Due to this, a biological signal is transmitted and also implemented in tissues of various types at the cellular level. What is 1 gram of a mineral for, outside of bone tissue:
- are conductors of nerve impulses;
- responsible for specialization and cell division;
- contraction and relaxation of muscles;
- provides blood clotting function;
- participates in the synthesis of certain enzymes and hormones, and so on;
- regulates water exchange;
- maintains acid-base balance;
- reduces vascular permeability;
- has anti-inflammatory properties;
- contributes to the proper metabolism of carbohydrates.
How is Ca absorbed?
Calcium is an inorganic substance that is ubiquitous and is of inestimable importance for all living things.
The human body absorbs calcium with food. In turn, the plants draw the mineral from the soil, and then the cow's milk is saturated. Ca is absorbed, mineral exchange occurs in the bone tissue, and the kidneys are responsible for excretion from the body. The necessary balance between all these processes is provided by a certain concentration of Ca in the blood.
Important! The required level of calcium is 2.16-2.5 mmol per liter of blood.
The blood contains:
- Ca ions - 50%;
- combined with albumin - 45%;
- Phosphate and citrate - 5% (anions).
Vitamin D3 (calcitriol) is the "conductor" of calcium in our body. His role is no less important. Thanks to the vitamin, the balance of calcium and phosphorus is maintained, substances are produced that regulate calcium metabolism in the body, and support muscle function. The vitamin is synthesized by the body itself under the influence of ultraviolet radiation. It is recommended to walk on a sunny day for at least 20 minutes. May come with quality seafood, liver and eggs.
Important! Compensation for mineral reserves is also affected by physical activity. For the growth of strong bones, exercises with a barbell or dumbbells, easy running, regular walking are useful.
Alarming symptoms and consequences
People who are prone to fatigue, anxiety or irritability do not always think about a possible lack of minerals. More clear signs there will be stratification of nails and white blotches on the nail plate, dull, dry, falling out or graying hair.
Important! The daily norm of the mineral supplied with food should reach 840-1200 mg and not exceed 2500 mg.
The lack of both Ca and vitamin D will equally affect the work of the muscles, nervous system, condition of vessels and blood pressure. A person may complain about the following phenomena:
- frequent convulsions, moreover, with the deepening of the deficit, convulsions appear in other parts of the body (epistome, femoral muscles);
- hypertension;
- tingling or hardening of the muscles with a long interruption in one position, painful sensations;
- paralysis of the facial nerve;
- the fragility of the vessels leads to severe bruising and bruising due to minor bruises, while the person often cannot remember what caused them.
Even if many symptoms of deficiency are on the face, they think about how to replenish its reserves, more often after unexpected fractures “out of the blue”. According to experts, a low concentration of the mineral leads to the development of more than 150 diseases in different body systems. Osteoporosis is recognized as the most common disease - thinning of bone tissue, resulting in:
- bones lose strength, become more porous and brittle;
- microcracks and fractures grow poorly;
- sore bones and joints;
- movement is accompanied by a characteristic crunch and discomfort;
- frivolous falls turn into bone displacement or crushing into several parts.
It is generally accepted that bone problems overtake people in old age. But such problems overtake the younger generation as well. Initially, due to soil depletion, the use of numerous growth stimulants and pesticides, supermarket foods, which were recently considered a storehouse of minerals, contain much less nutrients, including calcium, magnesium, and phosphorus. The impact of pollution is also detrimental to seafood.
Ca reserves also become scarce if:
- adhere to strict low-calorie diets, starve;
- disrupted bowel function due to allergies to any foods or dysbacteriosis (read how to treat this disease);
- often work in dusty rooms or with phosphates;
- there is an excess of iron, cobalt, zinc, magnesium, lead, sodium;
- During breastfeeding and pregnancy;
- Constantly take diuretics and laxatives;
- there is chronic, kidney, dysfunction of the parathyroid glands.
More severe effects are observed in children. Based on the above functions of calcium, a lack of a mineral inhibits the development of a child's body as a whole:
- disorders of the nervous system;
- abnormal structure of the eye lens, vision problems;
- teeth and bones are formed incorrectly;
- convulsions are observed;
- bad blood clotting.
Important! Calcium starvation from an early age leads to multiple sclerosis in adulthood.
When there is too much Ca
An excess of this substance may not manifest itself in any way. Causes of oversaturation include:
- the use of dairy products in large doses;
- against the background of a malignant tumor of the breast (in women), lungs, prostate (in men);
- long course food additives with calcium and vitamin D;
- excess vitamin D;
- hormonal disruptions;
- after a long or bowel;
- radiation therapy.
In some cases, hypercalcification masquerades as a deficiency: severe weakness, psychological disorders, impaired renal function. Distinguishing features include: nausea with vomiting; constipation; arrhythmia; poor appetite.
The consequences of calcium accumulation take a serious form over time: kidney stones; ; deposits of calcium salts on the walls of blood vessels and their narrowing; heart valve calcification; dehydration; pancreatitis; spinal tuberculosis; oncological diseases and so on.
You can remove excess reserves with the help of diuretics and a diet without foods high in calcium. Distilled water is quite effective. AT chemical composition no minerals.
Important! You can drink distilled water for no more than 2 months. Since it actively dissolves and removes minerals, the body may lose strategic reserves. Next, you should switch to boiled or filtered water.
How to determine the amount of calcium in the body? People who are susceptible to such diseases should periodically monitor their performance. You can take a blood or urine test.
How to eat right to accumulate Ca
How is calcium absorbed? The mineral was retained in the body with the participation of magnesium (Mg) and phosphorus (P). Due to the deficiency of such minerals, calcium passes through the body in "transit" without being absorbed.
Important! Lack of magnesium provokes leaching of calcium.
The optimal balance of all 3 minerals contains cottage cheese. Also, the diet should include eggs, beans, fresh herbs, fish. Whole grain bread or cocoa will help fill the lack of magnesium.
Calcium is present in dairy products as lactate. The substance is almost completely absorbed. 20-30% less absorption of Ca from kale and greens, turnips, broccoli and almonds. In these products, the mineral is represented by citrate. Sesame is very useful and rich in Ca. 100g of grains per day or 1 tablespoon of sesame oil in the morning before meals is a good addition to the daily allowance.
Important! Dried apricots, due to the high content of potassium, prevents the leaching of calcium.
Fun fact: Contrary to popular belief, much more calcium is found in non-dairy products, as you can see from the table below.
What flushes out calcium? Do not abuse foods such as rhubarb, spinach, beets. It is recommended not to consume such foods along with calcium-containing foods. That is, cottage cheese - in the morning, and salad with beets - in the evenings. Oxalic acid and phosphates in their composition prevent the absorption of calcium. Salt, nicotine, excess coffee and fatty foods increase the loss of the mineral.
Important! With vigorous long-term training or visiting the sauna, calcium is excreted in the composition of sweat. It is important to make up for losses. A glass of kefir with greens is well suited.
Calcium tablets
Mankind has long been asking the question: how to make up for the loss of Ca in an unbalanced diet. So a lot of products artificially enriched with various minerals appeared.
Also, the pharmacy industry annually supplies customers with a huge amount of calcium preparations. There is a misconception that it is better not to consume foods high in calcium and tablets at the same time. Since there is a risk of oversaturation of the body with this mineral.
Firstly, tablets labeled "daily dose" are not able to fully provide the norm, since artificial additives are much less absorbed. Secondly, by combining natural and tableting sources of calcium, the natural mineral is first absorbed and helps to better absorb dietary supplements. Third, calculate your calcium dose with your doctor.
Basically, Ca exists in three forms:
- Phosphate Ca - more expensive, quickly absorbed, does not cause difficulties with stools and flatulence;
- Ca carbonate is the most readily available and widespread form of the mineral, containing 40% of the mineral, but can cause complications such as constipation and/or bloating;
- Ca citrate - a plus is that the drug can be taken regardless of the nutrition schedule, it is equally well absorbed, contains 20% of the mineral; minus: can cause constipation and bloating, flatulence, but to a lesser extent.
Choose vitamin D supplements for more effective treatment Ca deficiency. With long-term use of such drugs, calcium levels should be periodically monitored.
Anton Palaznikov
Gastroenterologist, therapist
Work experience more than 7 years.
Professional skills: diagnosis and treatment of diseases of the gastrointestinal tract and biliary system.
In addition to the key role in the formation and functioning of the skeleton, the Ca2+ ion is involved in:
- in the permeability of cell membranes!!!
- transmission of nerve signals
- contraction of the myocardium, skeletal and smooth muscles,
- reduction of secretory and hormonal cells,
- regulates blood clotting, permeability of the walls of blood vessels,
- vascular sensitivity to vasopressor substances,
- activates the synthesis and translates the action of many hormones,
- is the most versatile regulator!
The phosphorus ion - P5 + together with Ca2 + forms the mineral basis of bone tissue, is an obligate component of cell membranes and the main energy carriers (ATP, ADP), as well as cAMP - a mediator of hormone-receptor and neuro-receptor signals. Through these and other substances, P5+ participates in almost all metabolic processes.
The Mˆ2+ ion determines the functional state of the nervous tissue, especially the CNS, regulates more than 300 enzymatic and other reactions and processes, including Ca2+ and P5+ homeostasis.
Ca2+, P5+ and Mg2+ are the most important buffer that saves our lives every day by balancing blood pH and maintaining homeostasis.
Many foods (most notably sugar, soft drinks, alcohol, coffee, modern "meat"), stress, gut health (especially fermentation), many medications, and even sports all shift blood pH to an acidic side.
Simplifying, let's say sour. And this "corridor" is very narrow. A shift in pH by one leads to the death of a person.
Therefore, from our mineral depots (these are bones and teeth in the first place), these minerals instantly “shoot” into the blood. For "alkalization", maintaining homeostasis, saving the owner's life.
The body would rather "resolve" all the bones and teeth than let us die.
The exchange and homeostasis of Ca2+, P5+ and Mg2+ is provided by a complex neurohormonal-multiorgan mechanism.
At the center of this complex are three hormones:
- Parathyroid hormone (parathormone, parathyrin, PTH) is synthesized in the parathyroid glands;
- Calcitonin (CT) is produced by C-cells of the thyroid gland;
- B-hormone (dioxycholecalciferol, calciferol) is formed from Vitamin D by hydroxylation.
Despite the external solidity, the bone is constantly changing, there is a disintegration of bone structures and their replacement with new ones.
Bone remodeling is performed by two types of cells: osteoblasts and osteoclasts.
Osteoblasts carry out bone tissue repair, osteoclasts carry out bone resorption.
Osteoblasts are derived from stromal cells in the bone marrow. Their function: the synthesis of osteoid - the protein matrix of bone tissue, which consists of several specific proteins, but the main ones are two:
- Type 1 bone collagen, which polymerizes into rope-like structures. In the intervals between the "strands" of the rope-like protein, mineral crystals are deposited, which are calcium salts of phosphoric, carbonic, citric and other acids.
- Osteocalcin contributes to the deposition of these salts. This peptide contains - gamma-carboxyglutamic acid (a product of glutamic acid and vitamin K).
Osteoblasts decrease their activity when the level of sex hormones decreases.
Osteoclasts originate from the precursors of mononuclear leukocytes (monocytes). These bone cells are rich in lysosomal and mitochondrial enzymes, with the help of which they carry out the resorption of bone tissue. These cells are always active.
The affinity of bone cells with cells of the hematopoietic and immune systems explains the frequent damage to the osteoarticular system in Bechterew's disease, rheumatism and rheumatoid arthritis, hemoblastosis, plasmacytoma, as well as the high frequency of bone metastases of malignant tumors.
Summary: the physiology of Ca, Mg, P metabolism is provided by a very complex, multi-component regulation.
And complex regulatory systems are prone to destabilization and often go out of balance.
Almost all endocrinopathies, many systemic and organ diseases are accompanied by disorders of this metabolism.
The most significant load: during intensive growth in childhood, during puberty, pregnancy, lactation, menopause and andropause.
During these periods, it is especially necessary to help the body maintain homeostasis of Ca, Mg, P. Health depends on this. No need to wait for the development of pathology.
The most important factors determining the state of bone tissue and the metabolism of Ca2+, P5+ and Mg2+ are the adequate intake of the corresponding ions into the body, and then their effective absorption in the intestine, followed by "utilization" by the bone and other tissues.
It is clear that the basic points of the exchange of calcium and related ions are their sufficient content in food and water, intestinal health.
In practice, there is alimentary, i.e. nutritional deficiency, most of all in relation to calcium.
Intestinal absorption of calcium at different ages is negatively affected by many factors. In particular, with artificial feeding, only 30% of the calcium contained in food mixtures is absorbed, while 70% is absorbed from human milk.
Among other "dietary" causes of calcium deficiency and osteopathy are the use of chlorinated water, the abuse of chocolate, sugars, coffee and cocoa, excessive consumption of sweets and salt, excessive consumption of foods containing organic acids - sorrel, spinach, rhubarb, cranberries, tomatoes, citrus fruits. .
Smoking, alcohol consumption, drug addiction and substance abuse, environmental problems, many drugs (laxatives, diuretics, antacids and adsorbents, etc.) have a direct negative effect on calcium and bone metabolism.
Insufficient physical activity, psycho-emotional stress greatly affects.
Children are the most vulnerable group in relation to Ca-P-Mg imbalance. First of all, these are infants and children of the first year of life, and in second place are schoolchildren, which is associated with increased mental and not quite physiological static loads that children experience at school. There are three main forms of osteodystrophy:
Osteomalacia- this is a decrease in the mineralization of bone tissue without disturbing the protein structure of the bone and without reducing its protein mass.
Osteoporosis- destruction and loss of the protein matrix of the bone with impaired bone tissue and its mineral density per unit volume.
Decreased mechanical strength of the bone.
Osteopetrosis- excessive increase in bone mineralization. As a result, the strength of the bone decreases.
Bioavailability of various forms of calcium
Bioavailability of various forms of Ca. Let's talk about some:
1. Ca carbonate.
In a healthy person, only about 15% of calcium carbonate is absorbed in the small intestine (85% "bypassed").
Elimination by the kidneys (20%) and with faeces (80%).
More effective as a means of reducing the acidity of the stomach.
2. Ca gluconate.
With a healthy intestine, about 9% is absorbed. Elimination by the kidneys (20%), with feces (80%).
3. Sa citrate.
Ca citrate has a positive feature - it reduces the amount of oxalate in the urine.
The bioavailability of Ca citrate reaches 44%.
4. Unlike simple salts Calcium Chelate is a complex where the Ca salt is "packed" into an amino acid framework. Already enters the intestine in a form ready for absorption. Sa must be converted to small intestine in chelates, and so it already comes in a bioavailable form.
The best form is . Bioavailability exceeds 86%.
At night, there is a circadian acceleration of resorptive processes in the bone. It is advisable to take Ca after lunch and in the evening, which will prevent its accelerated loss in the second half of the night.
The efficiency of Ca absorption is affected by:
- Optimum acidity of gastric juice. Decreased acidity - Ca is absorbed worse.
- Balance with fat. The optimal ratio of fat and Ca = 100:1. Ca forms highly digestible compounds with fatty acids.
- Balance with magnesium (Mg). Ca:Mg ratio = 2:1. With magnesium deficiency, Ca is poorly absorbed. Mg deficiency in food is a separate topical problem.
- Balance with phosphorus (P).
- Vitamin D. With a lack of this vitamin, calcium is not able to be absorbed normally from the intestines and enter the bone.
- Vitamin K2: participates in protein synthesis, which destroys and removes calcium that has settled on the walls of blood vessels; activates a protein that fixes calcium on the surface of bone tissue; provides interaction of calcium and vitamin D.
The reception of Ca should be accompanied by a reception that produces K2.
And, this is only part of the mandatory factors.
Understand labels. Try to take Ca preparations, which, with long-term use, will guarantee not only effectiveness, but also your safety.
Lecture by nutritionist Arkady Bibikov
Calcium is the 5th most abundant mineral in the body, with over 99% found in the skeleton as the complex calcium phosphate molecule. This mineral provides bone strength, the ability to move, and plays a role in a wide range of other functions. Calcium is healthy bones, blood vessels, hormonal metabolism, absorption of trace elements and transmission of nerve impulses. Its metabolism is regulated by three major transport systems: intestinal absorption, renal reabsorption, and bone metabolism.
Discovery history
As early as the 16th century, Dutch physicians came to the conclusion that the skeleton is a dynamic tissue, subject to the influence of hormones and capable of remodeling throughout life. Another important discovery in the history of calcium was made about 100 years ago when Sidney Ringer found that the contractility of the heart muscle was stimulated and maintained by adding calcium to the perfusion fluid. In addition, the action of calcium has been shown to have an activating effect in other cells of the body.
Foods rich in calcium
The approximate presence of mg in 100 g of the product is indicated:
+ 24 more calcium-rich foods ( the number of mg in 100 g of the product is indicated): | |||||||
Cottage cheese | 80 | Horseradish | 56 | Artichoke | 44 | Radish | 25 |
Sunflower seeds | 70 | Chicken egg | 56 | Trout | 43 | Raspberry | 25 |
Orange | 70 | Dried apricots | 55 | scallops | 39 | Cauliflower | 22 |
Dates | 64 | sea kale | 54 | Lentils | 35 | Strawberry | 16 |
edamame beans | 63 | Broccoli | 47 | Sweet potato | 30 | Avocado | 13 |
Oatmeal | 58 | Quinoa | 47 | Raisin | 28 | Blueberry | 6 |
daily requirement
There is no exact data on how much calcium should be consumed each day. Apart from a few exceptions, such as extreme starvation or hyperparathyroidism, circulating calcium levels in the blood remain adequate even in chronic deficiency, as the body uses calcium from the bones to maintain health. That's why, daily requirement in calcium is based on calculations in relation to a healthy population without chronic diseases. In addition, this amount suggests that for some people, even smaller doses of calcium intake are sufficient.
During pregnancy, the maternal skeleton is not used as a reserve for the calcium needs of the fetus. Calcium-regulating hormones regulate the efficiency of absorption of the mineral in the mother so that calcium intake during pregnancy does not need to be significantly increased. Increasing dietary calcium intake will not prevent its loss from the maternal skeleton during lactation, but lost calcium is usually restored after weaning. Thus, the daily calcium requirement for lactating women is the same as for non-lactating women.
Increasing the amount of calcium intake may be considered in such cases:
- in amenorrhea: caused by excessive physical activity or anorexia, amenorrhea leads to a decrease in the level of stored calcium, poor absorption, and a general decrease in bone mass;
- at menopause: Decreased estrogen production at menopause is associated with accelerated bone loss over 5 years. Low estrogen levels are accompanied by low calcium absorption and increased bone turnover.
- with lactose intolerance: people who are lactose intolerant and avoid dairy products may be at risk of calcium deficiency. It is interesting to note that even with lactose intolerance, the calcium present in milk is normally absorbed;
- with a vegetarian or vegan diet: calcium bioavailability may decrease with a vegetarian diet due to increased intake of oxalic and phytic acid found in many vegetables and beans;
- when feeding several babies: due to increased production breast milk when feeding multiple infants, doctors may consider supplemental calcium and magnesium during lactation.
Useful properties of calcium and its effect on the body
The body of an adult contains about 1200 g of calcium, which is about 1-2% of body weight. Of these, 99% is found in mineralized tissues such as bones and teeth, where it is present as calcium phosphate and a small amount of calcium carbonate, providing rigidity and structure to the skeleton. 1% is found in the blood, extracellular fluid, muscles and other tissues. It plays a role in mediating vascular contraction and relaxation, muscle contraction, nerve signal transmission, and glandular secretion.
Sufficient intake of calcium has many benefits for the body. Calcium helps:
- ensure the growth and maintenance of healthy bones and teeth;
- support the work of tissues whose cells constantly require its intake - in the heart, muscles and other organs;
- the work of blood vessels and nerves in the transmission of impulses;
- absorb micronutrients such as vitamins D, K, magnesium and phosphorus;
- keep under control the processes of thrombosis;
- support the normal functioning of digestive enzymes.
Calcium is absorbed by active transport and passive diffusion across the intestinal mucosa. active transport Calcium requires the active form of vitamin D and provides most of the absorption of calcium at low to moderate levels of intake, as well as during periods of acute need such as growth, pregnancy or lactation. Passive diffusion becomes more important with sufficient and high calcium intake.
With a decrease in calcium intake, the efficiency of calcium absorption increases (and vice versa). However, this increased efficiency of calcium absorption is generally insufficient to compensate for the loss of absorbed calcium that occurs when dietary calcium intake is reduced. Calcium absorption decreases with age in men and women. Calcium is excreted in urine and feces.
Healthy Food Combinations with Calcium
- Calcium + Inulin
Inulin is a type of fiber that helps balance the “good” bacteria in your gut. In addition, it helps strengthen bones by promoting calcium absorption. Inulin is found in foods such as artichokes, onions, garlic, green onions, chicory, banana, whole grain wheat, and asparagus. - Calcium + Vitamin D
These two elements are directly related to each other. The body needs adequate levels of vitamin D in order to absorb calcium. - Calcium + Magnesium
Magnesium promotes the absorption of calcium from the blood into the bones. Without magnesium, the process of calcium metabolism is practically impossible. Useful sources of magnesium are green leafy vegetables, broccoli, cucumber, green beans, celery, and a variety of seeds.
Calcium absorption depends on vitamin D intake and status. Absorption efficiency is related to physiological needs in calcium and is dose dependent. Dietary calcium absorption inhibitors include substances that form complexes in the gut. Protein and sodium can also alter calcium bioavailability, as high level calcium increase its excretion in the urine. Although the amount absorbed in the intestine is increased, the end result may be a decrease in the proportion of calcium directly used by the body. Lactose, on the contrary, promotes the absorption of calcium.
Calcium absorption across the intestinal membrane occurs through both the vitamin D-dependent and vitamin D-independent pathways. The duodenum is the main source of calcium absorption, although the rest of the small and large intestine also contribute. Approximately 60-70% of calcium is passively reabsorbed in the kidneys by a specific substance produced during the reabsorption of sodium and water. Another 10% is absorbed in nephron cells.
Cooking rules
Numerous studies have been conducted in order to find out how cooking affects the change in the amount of minerals and vitamins in food. Like other minerals, calcium is destroyed by 30-40 percent compared to raw foods. Losses were especially high in vegetables. Among various ways cooking, the loss of minerals was highest with squeezing after boiling and soaking in water after slicing, followed by roasting, frying and stewing. Moreover, the results were the same both when cooking at home and in mass production. In order to minimize the loss of calcium during cooking, it is advised to eat boiled food with broth, add a small amount of salt when cooking, do not overcook foods, and choose cooking methods that preserve as much as possible. beneficial features food .
Application in official medicine
Calcium is essential for the growth and maintenance of healthy bones and teeth. Studies show that, especially when combined with vitamin D, calcium may reduce the risk of osteoporosis. Osteoporosis is a disease that is influenced by many factors. It is most common among women during menopause. There are several ways to reduce the likelihood of bone damage associated with osteoporosis, including achieving maximum bone mass and limiting bone loss later in life. For this, calcium is the most important material, and a sufficient amount of vitamin D ensures optimal absorption of calcium in the body.
There are several ways to achieve higher peak bone mass, including sports such as running and strength training combined with adequate calcium (1200 mg/day) and vitamin D (600 IU/day) at a young age. Although physical activities such as walking, swimming and cycling have positive influence on health, their effect on bone loss is negligible.
Calcium, like other micronutrients, may have some effect on the development of colon cancer. Dietary supplementation of 1200-2000 mg of calcium per day has been shown to slightly reduce the incidence of bowel cancer in controlled clinical trials. Participants with the highest intake of calcium (1087 mg/day from food and supplements) were 22% less likely to develop cancer compared to those with the lowest intake (732 mg/day). Most studies have noted only a modest reduction in risk with calcium supplementation. This can be explained by different reactions to calcium in different people.
Some research suggests that calcium supplementation may play a role in preventing high blood pressure in pregnancy and preeclampsia. This is a serious condition, usually occurring after the 20th week of pregnancy, in which a pregnant woman develops hypertension and excess proteins in her urine. It is the leading cause of maternal and neonatal morbidity and mortality, affecting about 5-8% of pregnancies in the US and up to 14% of pregnancies worldwide. Studies show that calcium supplementation during pregnancy reduces the risk of preeclampsia, but these benefits are seen only in groups with insufficient calcium intake. For example, in a randomized clinical trial in 524 healthy women in India with a mean baseline calcium intake of just 314 mg/day, daily supplementation of 2,000 mg of calcium from 12-25 weeks gestation until delivery significantly reduced the risk of preeclampsia and preterm birth compared to placebo. . In turn, a similar study in the United States (where daily calcium intake is usually normal) did not show any results. The most significant results were in women with less than 900 mg of calcium per day.
There is an opinion that women who consume calcium supplements and prefer a balanced diet have a lower risk of stroke for 14 years. However, doctors warn that then the risk of developing cardiovascular diseases increases.
calcium during pregnancy
Several professional organizations recommend calcium supplementation during pregnancy for women with low calcium intake to reduce the risk of preeclampsia. For example, the American College of Obstetricians and Gynecology (ACOG) states that daily calcium supplements of 1500-2000 mg can reduce the severity of preeclampsia in pregnant women whose calcium intake is less than 600 mg/day. Similarly, the World Health Organization (WHO) recommends 1500-2000 mg of calcium for pregnant women with low dietary calcium intake, especially those at increased risk of gestational hypertension. The WHO recommends dividing the total daily dose into three doses, preferably taken with food, from the 20th week of pregnancy until childbirth. WHO also recommends splitting calcium and iron supplements for pregnant women into multiple doses to minimize the inhibitory effect of calcium on iron absorption. But some researchers argue that this interaction is of minimal clinical importance, and argue that this is why manufacturers discourage patients from splitting supplements in order to simplify the regimen and improve adherence. Canadian working group on Hypertensive Disorders in Pregnancy, the International Society for the Study of Hypertension in Pregnancy and the Society for Obstetric Medicine of Australia and New Zealand have issued similar guidelines.
Calcium in folk medicine
Traditional medicine recognizes calcium as a very important mineral for the health of bones, muscles, teeth, and the cardiovascular system. Many folk recipes are used to strengthen the skeleton - among them the use of eggshells, lactic acid products (for example, the so-called "kefir diet", in which the patient consumes 6 glasses of low-fat kefir per day to avoid hypertension, diabetes, atherosclerosis). An increase in calcium intake is also advised for patients with any form of tuberculosis. Besides, folk recipes consider the consequences of excessive calcium intake - such as, for example, nephrolithiasis. With such a diagnosis, it is also advised, except drug treatment, change the diet. It is recommended to eat wholemeal bread, avoid refined carbohydrates, sugar and milk.
Calcium in recent scientific research
- Researchers have found that excess calcium in brain cells can lead to the formation of toxic clusters, which are hallmark Parkinson's disease. An international team led by the University of Cambridge found that calcium can mediate interactions between small membrane structures within nerve endings that are important for neuron signaling in brain, and alpha-synuclein, a protein associated with Parkinson's disease. Excess levels of calcium or alpha-synuclein can cause a chain reaction leading to brain cell death. Understanding the role of alpha-synuclein in physiological or pathological processes may help develop new treatments for Parkinson's disease. For example, there is a possibility that drugs designed to block calcium in heart disease may also have potential against Parkinson's disease.
- A new scientific study, presented at the American College of Cardiology Science Sessions at the Intermountain Institute of Health in Salt Lake City, shows that detecting the presence or absence of calcium in the coronary arteries can help determine the risk of cardiovascular disease. Moreover, this study can be carried out not only to determine future diseases, but also when the symptoms are already present. The experiment involved 5547 patients with no history of heart disease who presented to the medical center with chest pain between April 2013 and June 2016. Patients who had calcium in their coronary artery on scans were found to have a higher risk of having a heart attack within 90 days compared to patients whose CT showed no calcium. The researchers also found that calcium-detected patients also had higher rates of obstructive coronary artery disease, revascularization, and/or other serious adverse cardiac events in subsequent years.
- Eating a calcium-rich diet or supplementing with calcium does not increase the risk of age-related macular degeneration, according to a study conducted by the US National Eye Institute. The disease is the leading cause of vision loss and blindness among people aged 65 and over in the United States. The results were published in the journal JAMA Ophthalmology. The findings contradict an earlier study indicating that high calcium levels were associated with an increased prevalence of age-related macular degeneration, and at the same time prove that calcium, on the contrary, plays a protective role in this case.
The use of calcium in cosmetology
In addition to its key role in the health of bones, teeth and body organs, calcium also has great importance for the skin. Most of it is found in the outermost layer of the skin (epidermis), where calcium has been shown to be responsible for restoring barrier function and homeostasis (the self-healing process in which the number of cell divisions in the skin compensates for the number of lost cells). Keratinocytes - cells of the epidermis - differently need calcium concentrations. Despite constant renewal (almost every 60 days, the epidermis is completely renewed, replacing over 80 billion keratinocytes in the adult human body), our skin eventually succumbs to aging as the turnover rate of keratinocytes slows dramatically. Aging is associated with thinning of the epidermis, elastosis, reduced barrier function, and loss of melanocytes. Since the differentiation of keratinocytes is strictly dependent on calcium, it is also involved in skin aging. The epidermal calcium gradient in the skin, which promotes the growth of keratinocytes and allows their differentiation, has been shown to be lost during skin aging.
In addition, calcium oxide is used in cosmetology as an acidity regulator and absorbent. It is found in products such as color cosmetics, bath salts, shaving foams, oral and hair care products.
Calcium for weight loss
Several studies have suggested that calcium supplementation may help combat overweight. This hypothesis was based on the fact that high calcium intake can reduce the concentration of calcium in fat cells, reducing the production of parathyroid hormone and the active form of vitamin D. A decrease in intracellular calcium concentration, in turn, can increase the breakdown of fat and prevent the accumulation of fat in these cells. In addition, calcium from food or supplements can bind small amounts of dietary fat in the digestive tract and interfere with absorption of that fat. Dairy, in particular, may contain additional components that have an even greater effect on body weight than their calcium content would suggest. For example, protein and other components of dairy products can modulate appetite-regulating hormones.
A 2014 randomized crossover study in 15 healthy young men showed that diets high in milk or cheese (providing a total of 1,700 mg/day of calcium) significantly increased fecal fat excretion compared to a control diet that provided 500 mg calcium/day. However, the results of clinical trials that examined the effect of calcium on body weight were mostly negative. For example, a 1500 mg/day supplement was studied in 340 overweight or obese adults with mean baseline calcium intakes of 878 mg/day (treatment group) and 887 mg/day (placebo group). Compared with placebo, calcium supplementation for 2 years had no clinically significant effect on weight.
- In its pure elemental state, calcium is a soft, silvery-white alkaline earth metal. It is important to note, however, that calcium is never found in this isolated state in nature, but instead exists in compounds. Calcium compounds can be found in various minerals, including limestone (calcium carbonate), gypsum (calcium sulfate), and fluorite (calcium fluoride). Calcium makes up about 4.2 percent of the earth's crust by weight.
- To isolate pure calcium, the procedure is electrolysis, a technique that uses a constant electric current to separate the elements from their natural sources. After isolation, calcium becomes quite reactive and forms a greyish-white oxide and nitride coating upon contact with air.
- Calcium oxide, also called lime, produces a bright, intense light when exposed to an oxy-hydrogen flame. In the 1800s, before electricity was invented, this compound was used to light theaters. From this to English language there is an expression “in the limelight” - “to be in the spotlight”.
- Many nutritionists recommend a calcium to magnesium ratio of 2:1. But while our bodies require more calcium, we are actually more prone to magnesium deficiency. This is because our body tends to store and process calcium while magnesium is used or excreted from the body and needs to be replenished daily.
Contraindications and warnings
Signs of calcium deficiency
Chronic calcium deficiency can occur due to insufficient calcium intake or poor absorption in the intestines. Also, chronic kidney failure, vitamin D deficiency, and low magnesium levels in the blood can be causes. During chronic calcium deficiency, the mineral is absorbed from the skeleton to maintain normal levels of calcium circulation, thereby impairing bone health. As a result, chronic calcium deficiency leads to a decrease in bone mass and osteoporosis. The consequences of calcium deficiency are osteopenia, osteoporosis and an increased risk of bone fractures.
Symptoms of hypocalcemia include finger numbness, muscle cramps, convulsions, lethargy, poor appetite, and an abnormal heart rhythm. If not treated promptly, calcium deficiency can lead to lethal outcome. Therefore, it is very important to consult your doctor if you suspect a lack of calcium.
Signs of excess calcium
The available data on the adverse effects of excess calcium intake in humans are mainly from studies of dietary supplements. Among many side effects excess calcium in the body, the three most studied and biologically significant are:
- stones in the kidneys;
- hypercalcemia and renal failure;
- interaction of calcium with the absorption of other trace elements.
Other symptoms of excess calcium can be loss of appetite, nausea, vomiting, confusion, coma.
The cut-off calcium intake is 1000-1500 mg/day in infants, 2,500 mg/day in children 1 to 8 years of age, and 3000 mg/day in children 9 years of age and adolescents up to 18 years of age. In adults, this rate is 2,500 mg / day, and after 51 years - 2,000 mg / day.
Interaction with other elements
- Caffeine. Caffeine can increase urinary calcium loss and reduce calcium absorption. It should be noted that the effect of caffeine remains relatively modest, this effect was primarily noted in women who consume insufficient calcium during menopause.
- Magnesium. Moderate or severe magnesium deficiency can lead to hypocalcemia. However, according to a 3-week study in which magnesium was artificially excluded from the diet, it was found that even a small decrease in the amount of magnesium consumed can lead to a rather serious decrease in serum calcium concentration.
- Oxalic acid may interfere with calcium absorption. Foods rich in oxalic acid are spinach, sweet potato, rhubarb and beans.
- Phosphorus. Excessive phosphorus intake can interfere with calcium absorption. However, if the amount of calcium consumed is sufficient, then the likelihood of this decreases. Phosphorus is found primarily in dairy products, cola and other soft drinks, and meat.
- Phytic acid. May interfere with calcium absorption. Found in unleavened bread, raw beans, nuts, grains and soy products.
- Protein. There is an opinion that dietary protein can lead to increased excretion of calcium in the urine. This question is still being investigated by scientists.
- sodium. Moderate and high consumption of sodium chloride (salt) leads to an increase in the amount of calcium excreted from the body in the urine. Indirect evidence has been found that salt can adversely affect bones. So far, no recommended doses of calcium intake have been published in relation to salt intake.
- Zinc. Calcium and zinc are absorbed in the same part of the intestine, so they can mutually influence the metabolic process. Large doses of zinc consumed can interfere with the absorption of calcium. Particular attention should be paid to women old age, in which the level of calcium in the body is low by itself, and with the additional intake of zinc preparations, it can decrease even more.
- Iron . Calcium can impair the absorption of iron in the body.
Interaction with medications
Some medications can interfere with calcium metabolism, primarily by increasing the level of calcium in the urine and thereby leading to calcium deficiency. It is widely known, for example, the effect of glucocortisoids on the occurrence of osteoporosis and bone loss, regardless of age and sex. Corticosteroids increase the amount of calcium not only in the urine, but also in the feces, and as a result, negatively affect the level of calcium.
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Sources of information
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- Kipple, Kenneth F, and Orneals, Kriemhild Conee. Calcium. The Cambridge World History of Food. Cambridge: Cambridge UP, 2012. 785-97. The Cambridge World History of Food.
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- Cashman, K. (2002). Calcium intake, calcium bioavailability and bone health. British Journal of Nutrition, 87(S2), S169-S177. doi:10.1079/BJN/2002534
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- S. J. Fairweather-Tait, S. Southon. Encyclopedia of Food Sciences and Nutrition (Second Edition), 2003.
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- Kimura M., Itokawa Y. Cooking losses of minerals in foods and its nutritional significance. Journal of Nutritional Science Vitaminol. 1990; 36. Supplement 1: S25-32; discussion S33.
- National Institutes of Health. Office of Dietary Supplements. Calcium. Factsheet for Health Professionals. https://ods.od.nih.gov/factsheers/Calcium-HealthProfessional/#h7
- Uzhegov, G. Folk medicine: The most complete encyclopedia. 2007
- Alanna K. Tisdale, Elvira Agron, Sarah B. Sunshine, Traci E. Clemons, Frederick L. Ferris, Emily Y. Chew. Association of Dietary and Supplementary Calcium Intake With Age-Related Macular Degeneration. JAMA Ophthalmology, 2019; https://doi.org/10.1001/jamaophthalmol.2019.0292
- Intermountain Medical Center. "Calcium in arteries is shown to increase patients" imminent risk of a heart attack." ScienceDaily. 16 March 2019. www.sciencedaily.com/releases/2019/03/190316162159.htm
- Janin Lautenschläger, Amberley D. Stephens, Giuliana Fusco, Florian Ströhl, Nathan Curry, Maria Zacharopoulou, Claire H. Michel, Romain Laine, Nadezhda Nespovitaya, Marcus Fantham, Dorothea Pinotsi, Wagner Zago, Paul Fraser, Anurag Tandon, Peter St George- Hyslop, Eric Rees, Jonathan J. Phillips, Alfonso De Simone, Clemens F. Kaminski, Gabriele S. Kaminski Schierle. C-terminal calcium binding of α-synuclein modulates synaptic vesicle interaction. Nature Communications, 2018; 9(1) https://doi.org/10.1038/s41467-018-03111-4
Calcium also regulates the transmission of nerve impulses, thereby ensuring the normal functioning of the heart and skeletal muscles. Without the presence of this element, the blood coagulation process is disrupted, the elasticity of the vessels is lost and their permeability increases.
daily requirement for calcium
In addition to bones in our body, calcium is constantly used to ensure the normal functioning of the heart and muscles. That is why it is the element that must be constantly supplied to the body in the optimal amount.The higher the physical activity of a person and the faster the biochemical processes in his body, the more calcium he will need. For men and women, on average, 450 to 800 mg this item per day.
During exercise the heartbeat quickens, the biochemical processes in the muscles go much faster. As a result, more calcium is required. That is why people leading an active lifestyle, in particular athletes, are advised to increase the daily intake of this trace element. up to 1000-1200 mg per day.
Children also need more calcium, due to the rapid growth of bones. In addition, most children are constantly on the move. Therefore, the child needs no less than athletes - 1000-1200 mg!
During pregnancy, especially in the second half, a woman's body works to the limit of its capabilities: breathing and heart rate quicken, all reactions in the body go much faster. In addition, there is a little man in the uterus, which is rapidly growing and getting stronger, taking everything that he needs from his mother. Therefore, the daily dose for pregnant women is the highest - 1100-1400 mg daily in the first half of pregnancy and 1500-1800 in the second.
It is not necessary to reduce the daily intake of calcium for nursing mothers, as it is necessary not only to provide them with a growing baby, but also to restore reserves in bone tissue.
Functions of calcium in the body
First, calcium is constantly required for formation of bone structure. It is no secret that thousands of biochemical reactions take place every second in the human body, old cells die, new ones are formed. Bone tissue is no exception. Its cells and the structures formed by them are constantly updated and, of course, require calcium.Calcium plays an important role in in the work of the heart. Under its action, the nerve impulse is extinguished, due to which the heart muscle relaxes. Since the heart works all its life without stopping, the rest phase is very important for it. For a visual representation, one can give an example of the performance of a sleepy person and a sleepy one. It is clear that the efficiency of a tired person will be an order of magnitude lower.
Calcium also provides relaxation of skeletal muscles , blocking the possibility of re-irritation of nerve endings. That is why calcium salts are used to relieve seizures.
One of the most important functions of calcium in the body is blood clotting. If there is too little calcium in the body, then it takes much longer for the wound or scratch to close with a blood clot. During this time, you can not only lose more blood, but also infect the wound, which will slow down its healing.
How does calcium deficiency manifest itself?
The most famous manifestation of calcium deficiency occurs in children - rickets. With this disease, the bones lose their strength, become flexible and take on a different shape. The most common symptoms of this disease are curvature of the spine, legs, expansion of the chest and an increase in the volume of the skull. The load on the joints increases, due to which they also change their shape. A typical example of this is the "rosary" at the junction of the ribs with the sternum.It is a mistake to believe that all the symptoms described can only be in children. In adults, everything can be the same, but the disease is called osteomolation. More often in adults, osteoporosis is observed - a disease in which the bones become brittle and break easily.
The first signs of a lack of calcium in the body are brittleness, dullness of nails and hair, slowing of blood clotting, increased heart rate and rhythm failure. Later, painful cramps of the legs and arms occur, there may also be seizures similar to epileptic ones, as well as hallucinations and clouding of consciousness.
Other signs of calcium deficiency include muscle pain, vomiting, and renal colic.
Excess calcium
Excessive consumption of any trace element also adversely affects health. So an excess of calcium can lead to disruption of the muscles, in which movements become difficult, lethargy, lameness, and impaired coordination of movements appear. An interesting fact is that with an excess of calcium, fractures also often occur, as with a lack of it, only strong muscle contractions become the reason for this - muscle spasms are so strong that they can break a bone!A fairly common sign of excess calcium is a violation of the kidneys, which can be manifested by frequent or infrequent urge to urinate, pain in the kidneys.
Food sources of calcium
Traditionally, the best source of calcium is cottage cheese. However, calcium is much higher in a number of foods, such as almonds, spinach, cheese, sour cream, and sesame. Also, calcium in slightly smaller quantities is found in herring, mackerel, meat, beans, bread, dates and other products.An interesting fact is that sesame seeds contain ten times more calcium than cottage cheese. Why is it not sesame that is recommended as a source of calcium, but rather cottage cheese, cheese, herring and meat? The answer to this question lies in the fact that calcium, like other active substances, is rarely found in nature in its pure form, and most often in the form of salts.
From a school chemistry course, you can learn that calcium salts are insoluble, and this significantly complicates their absorption in the digestive system. Therefore, calcium metabolism occurs only in the presence of vitamin D, the assimilable form of which is found exclusively in animal products.
That's why cottage cheese is a more valuable source of calcium than any plant product. More than in cottage cheese, calcium in digestible form is found only in hard cheeses, of which cheddar is the most valuable.
Interaction with other substances
Most substances react with each other. It was on this basis that the theory of separate nutrition and the corresponding theory that various vitamins and minerals should be taken separately once arose. Calcium, as an active element of the periodic table, is also capable of reacting with various substances. This is the reason for its interaction with a number of micronutrients in the body.So, vitamin D promotes the absorption of calcium, turning it into a soluble form during the reaction.
Vitamin B6 slows down the excretion of calcium from the body, helps to maintain the desired concentration in the blood and tissues of the body.
In addition to "allies", among necessary for the body substances, calcium also has “opponents”. First of all, it is zinc and manganese. Due to its high activity, calcium blocks the absorption of these substances in the intestine and promotes their removal from the tissues.
Another one important function calcium is hidden in its association with cyanocobalamin, better known as vitamin B12. In the absence of calcium, the adsorption of this vitamin is not possible. Therefore, the intake of these substances must be combined.
A sufficient amount of calcium in the body is a guarantee that in old age such a disaster as osteoporosis will not happen to us. At the same time, it is recommended to carefully monitor the calcium content in food and blood at any other age, starting from the earliest.
What is calcium responsible for in the human body?
- Maintaining healthy, strong bones
- Normal functioning of nerves and muscles
- Blood clotting
When does the need for calcium-rich foods increase?
- Frequent bone fractures
- Muscle pain or spasms
- Tingling or numbness in the hands and feet
- Bone deformities and growth retardation in children
What foods contain the most calcium?
- Foods rich in calcium are .
- Very good molasses, chard, yogurt, broccoli, cheese, cottage cheese and milk- cow and goat.
- They are also excellent sources of calcium.
- A large number of mineral contains and dried fish.
And now - in more detail:
Symptoms of calcium deficiency in the body
Calcium is one of the most abundant minerals in the human body, accounting for approximately 1.5% of total body weight. At 99% it is concentrated in the bones and teeth, and 1% is distributed in other areas.
Insufficient intake of calcium-rich foods, poor absorption or excessive losses in the urine and faeces cause a deficiency of the mineral. What are the most dangerous symptoms lack of calcium.
In children, calcium deficiency can lead to impaired bone mineralization - rickets - a condition characterized by bone deformity and stunting. In adults, calcium deficiency can lead to osteomalacia, or softening of the bones. Osteoporosis is also a symptom of calcium deficiency. (fragility, fragility of bones).
What is the cause of these diseases, osteoporosis in particular?
Calcium plays an important role in many physiological processes, it affects blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity and cell membrane function. If you are not drinking enough foods rich in calcium, the body, in order to maintain a normal concentration of the mineral in the blood, will rely on the calcium that has already been accumulated in the bones. This leads to osteoporosis, although the lack, lack of calcium may lead to other symptoms and bone problems.
Low levels of calcium in the blood (especially one particular form of calcium called free ionized calcium) can cause a condition called tetany, in which nerve activity becomes excessive. Manifestations of tetany are muscle spasms, muscle pain, tingling and numbness in the arms and legs.
Too much calcium symptoms
Meanwhile, excessive intake of calcium (more than 3,000 mg per day) can lead to a condition known as hypercalcemia. If the blood levels of phosphorus are low and there is an excess of calcium, hypercalcemia promotes soft tissue calcification (accumulation of calcium in cells other than bones), which is highly undesirable.
Factors affecting the function of calcium in the human body
Hyperchlorhydria. This condition, characterized by insufficient secretion of stomach acid, is especially true in old age. Hyperchlorhydria impairs the absorption of calcium.
Adequate intake of vitamin D is essential for the absorption and utilization of calcium by the human body.. If there is a deficiency of vitamin D, or if there is a failure in the mechanism for converting it from a passive to an active form, then calcium is poorly absorbed.
Interaction of calcium in the body with other nutrients
The absorption, utilization and/or excretion of calcium is affected by the following substances:
1. Vitamin D accelerates the absorption of calcium from the gastrointestinal tract.
2. High consumption potassium reduces the excretion (excretion) of calcium.
3. High consumption sodium, caffeine, or protein increase calcium excretion.
4. Dietary fiber found in wheat and oat bran can interfere with normal calcium absorption by reducing the time it takes for food to pass through the intestines. Dietary fiber also stimulates the growth of "friendly" bacteria in the gut that bind calcium, making it less available for absorption.
5. Phytic acid- found in whole grains, nuts and legumes - also reduces (slightly) calcium absorption.
6. Oxalic acid, found in spinach, beets, celery, pecans, peanuts, tea and cocoa, can bind with calcium to form an insoluble complex that is excreted from the body.
7. Calcium in foods and supplements reduces the absorption of heme and non-heme iron.
8. Magnesium and calcium compete with each other for intestinal absorption. Therefore, calcium supplements should not be taken at the same time as magnesium supplements.
What health problems require more calcium-rich foods?
Calcium may play a role in the prevention and/or treatment of the following conditions:
- Cataract
- colon cancer
- High blood pressure
- Inflammatory Bowel Disease
- Stones in the kidneys
- Osteoporosis
- polycystic ovary syndrome
- Pregnancy (for hypertension and preeclampsia)
- Premenstrual syndrome
However, calcium is such a mineral, the appointment of which must be agreed with the doctor.
Foods rich in calcium
For most people, a balanced diet is sufficient and they will not experience symptoms of calcium deficiency even without taking supplements. Foods rich in calcium are green vegetables (especially spinach), turnips, mustard and tofu. Very good molasses, chard, broccoli, cheese, cottage cheese, yogurt and milk- cow and goat. Basil, thyme, dill seeds, sesame, oregano, cinnamon, dried fruits (dried apricots, figs, raisins) and almonds are also excellent sources of calcium. Contains a large amount of calcium dried fish and eggs.
The champion in calcium content is sesame seeds. Recommendations: 15-20 g of sesame seeds daily to cover the body's need for a mineral, or products sprinkled with sesame seeds and sesame oil to season food.
To prevent the symptoms of calcium deficiency, nutritionists recommend the following intake levels of the mineral:
- 0-6 months: 200 mg
- 6-12 months: 260 mg
- 1-3 years: 700 mg
- 4-8 years: 1000 mg
- 9-13 years old: 1300 mg
- 14-18 years old: 1300 mg
- 19-30 years old: 1000 mg
- 31-50 years old: 1000 mg
- 51-70 years (men): 1000 mg
- 51-70 years (women): 1200 mg
- 70+ years: 1200 mg
- Pregnant and lactating women (under 18): 1300 mg
- Pregnant and lactating women (over 18): 1000 mg
Tolerable Upper Intake Levels for Calcium
However, when consuming calcium from food and especially supplements, you need to do it wisely so as not to create excess calcium in blood.
- 0-6 months: 1000 mg
- 6-12 months: 1500 mg
- 1-3 years: 2500 mg
- 4-8 years: 2500 mg
- 9-13 years old: 3000 mg
- 14-18 years old: 3000 mg
- 19-30 years old: 2500 mg
- 31-50 years old: 2500 mg
- 51+ years: 2000 mg
- Pregnant and lactating women (under 18): 3000 mg
- Pregnant and lactating women (over 18): 2500 mg
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