Calcium is a mineral required by the human body for many different functions. Your body functions properly and builds up a strong bone structure if you get enough calcium from childhood, and pregnant and lactating women need more of this nutrient, too, according to Dr. William Sears of AskDrSears.com. Consuming enough calcium in your diet or through supplements keeps you healthy in several ways.
Muscle Function
Calcium is critically important to proper function of all your muscles, including your heart. The mineral plays a critical role in passing information between your nerve fibers. Lack of calcium causes twitches, muscle cramps and can even lead to heart failure in extreme cases, Dr. Sears warns. Your body obtains calcium for your muscles from the stores in your teeth and bones, which then get replenished through your diet if you eat enough calcium-rich foods.
Other Body Functions
Calcium supports several important body functions, including nerve and cell signal transmission, hormone secretion and blood pressure regulation and vascular contraction and dilation. These functions are critical, but they only use about 1 percent of your body's total calcium, according to the National Institutes of Health. Your diet does not affect this calcium use, as your bone tissue acts as a storage place for the mineral and your body takes it as needed from this source to maintain the proper amount in your muscles, blood and cellular fluid.
Teeth and Bones
Calcium affects your teeth and bones by supporting their structure. Your teeth and bones store 99 percent of your body's calcium, although there are changes throughout your life that vary with age. Kids and teens use the majority of their calcium intake to build up their bones, according to the National Institutes of Health, while older adults have calcium loss and breakdown. This effect is especially prominent in post-menopausal women and can lead to a disease called osteoporosis, which affects 20 percent of females over age 50. Men over age 70 also face an increased risk. Eating high calcium foods helps prevent this bone-weakening disease.
Considerations
Adults need up to 1,200 mg of daily calcium, especially after age 50, according to the new York Department of Health. Often you can get enough of this important nutrient from foods, but supplements are available if you need help. Good calcium-rich choices include low-fat dairy products like milk, cheese and yogurt, sardines, salmon, tofu and spinach. Some cereals are also fortified with calcium. If you need a supplement, look for one containing calcium carbonate, calcium citrate or calcium phosphate. Ask your doctor for guidance on an appropriate supplement for your individual situation.
References
- National Institutes of Health Office of Dietary Supplements; Calcium
- PubMed Health; Osteoporosis; November 2010
- New York State Department of Health; Commonly Asked Questions About Calcium Supplements; November 2003
- NIH Osteoporosis and Related Bone Diseases National Resource Center; Calcium Supplements, What to Look For; January 2011
- AskDrSears.com: Why do You Need Calcium?
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