Calcium is the most abundant mineral in the body. Almost all of the body's calcium, 99 percent, is found in the bones and teeth. The other 1 percent is in the blood and soft tissues. If calcium levels get too low, the body will pull calcium from the bones to circulate in the blood. Adults age 19 to 50 need 1,000 mg of calcium daily, women over 50 need 1,200 mg and men age 50 to 70 need 1,000 mg of calcium.
Building Bones and Teeth
Bones form during childhood through early adulthood, and adequate calcium intake is crucial during this time because calcium is the main component of bone tissue. Bone cells constantly build and tear down bone tissue; during growth, building exceeds tearing down. Low calcium intake is a major reason for osteoporosis, which is a condition in which bones are thin and weak. The National Osteoporosis Foundation reports that 10 million Americans have osteoporosis and 34 million more are at risk. Risk factors include being female, increased age, estrogen deficiency, family history, smoking and some metabolic diseases.
Blood Clotting
Blood clotting is an important process that occurs when there is an injury. Blood clotting prevents excessive bleeding from a damaged blood vessel, and the clot naturally dissolves once the injury heals. Calcium aids in blood clotting by activating necessary clotting factors. If calcium is low, clotting may take longer.
Cardiovascular Health
Calcium plays a role on heart health in various ways. In the digestive system, calcium may decrease absorption of certain fats and lower cholesterol by promoting calcium uptake into cells. Calcium may help decrease high blood pressure. The National Institutes of Health suggest that calcium's role on decreasing blood pressure is probably dependent on the person's health status. Calcium may help lower blood pressure in already hypertensive people.
Nerve and Muscle Impulses
Cells such as those in muscles and nerves contain calcium channels. These channels allow for changes in the amount of calcium in the cell membrane. An influx or release of calcium can move impulses through the muscle or nerve, causing it to contract. Calcium also can send a signal to muscle cells to release glycogen from storage for fuel during exercise or times of fasting.
References
- National Institutes of Health Office of Dietary Supplements: Calcium
- Linus Pauling Institute Micronutrient Information Center: Calcium
- National Osteoporosis Foundation: Bone Health Basics
- The Nutrition Dr.: Role of Calcium in Hormone and Neurotransmitter Activity and Regulation of Blood Calcium Levels
Member Comments