Growing up, many of us were told to drink our milk by our parents, because “it will help you build strong bones.” They said that because milk contains calcium.
But despite this early guidance, most people have only a vague idea of what calcium is, where it comes from, and the role it plays in the human body. Calcium provides many health benefits, but most people don’t fully understand the benefits of calcium for the body.
Unfortunately, research suggests that nearly half of Americans simply aren’t getting enough of it. Approximately 40% of the US population suffers from calcium deficiencies in their diets.
That’s a real problem.
So, to better understand why, let’s take a closer look at what calcium does for your body and the full benefits of calcium.
Key Takeaways
- Calcium supports bones, muscles, nerves, heart function, and blood clotting
- Adults typically need about 1,000 mg per day
- Vitamin D is required for calcium absorption
- Deficiency may cause cramps, fatigue, or bone loss
- Supplements may help athletes or children meet needs
What is Calcium's Role in the Body?
What your parents told you about calcium is true: It helps build strong bones ... but that’s only the beginning. Calcium is the most abundant mineral in the human body. Calcium is a mineral the body needs for bones, muscles, nerves, heart function, and blood clotting.
According to health experts, calcium is considered one of the most important minerals for the body. Calcium is an essential mineral, which means that it is a necessary component for many bodily functions. In fact, it is the most abundant mineral in the human body.
Calcium is also an electrolyte, capable of carrying an electric charge when dissolved in the bloodstream and other bodily fluids. Because of this, it can help transmit messages throughout the nervous system.
That said, the majority of calcium in the body is uncharged; more than 99% of the calcium in the human body is found in teeth and bones. It can also be found in blood and soft tissues, including muscles and nerves.
When it comes to building strong skeletal systems, facilitating neural transmission, assisting in blood clotting, and aiding in muscle contraction (including the contractions that allow the heart to pump blood), calcium is absolutely vital and responsible for many key benefits.
Health Benefits of Calcium
Calcium provides several important benefits that support overall health and daily biological function. In addition to strengthening bones and teeth, calcium helps regulate muscle contractions, supports nerve signaling, maintains heart rhythm, and plays a role in blood clotting.
These benefits of calcium make it one of the most essential minerals for long-term health, physical performance, and proper body function.
Adequate Intake of Calcium
The body needs large amounts of calcium to remain healthy — approximately 1000 mg/day. Meeting daily requirements ensures you experience the full benefits of calcium for bone, muscle, and heart health.
It’s also worth noting that women naturally need more calcium than men, particularly if they are pregnant or breastfeeding.
Daily recommended calcium amounts are:
| Group | Daily Calcium |
|---|---|
| Men 19–70 | 1,000 mg |
| Men 70+ | 1,200 mg |
| Women 19–50 | 1,000 mg |
| Women 50+ | 1,200 mg |
| Pregnant/Breastfeeding | 1,300 mg |
| Teens | up to 1,300 mg |
Children also need increased calcium amounts as they grow, particularly during pubertal growth spurts. Adolescents may need as much as 1300 mg/day of calcium for optimal bone health.
The most abundant dietary sources of calcium are dairy foods, such as milk, yogurt, and cheese, but it can also be found in certain seeds, beans, lentils, almonds, leafy greens, and sardines (and other fish with edible bones).
Calcium-fortified foods (such as fortified orange juice or soy milk) can also help ensure sufficient calcium intake, particularly among those with dietary restrictions.
Recognizing Calcium Deficiency
Calcium deficiency disease, also known as hypocalcemia, can lead to a number of dangerous conditions, including osteopenia and osteoporosis.
However, calcium deficiency doesn’t always show itself in such extreme ways.
Symptoms of calcium deficiency can vary from mild to life-threatening ... while minor symptoms may include:
- Cramps
- Numbness or tingling in extremities
- Difficulty swallowing
- Brittle fingernails
- Poor appetite
- Lethargy
Additionally, caffeine has been shown to leach calcium from bones, amounting to a loss of about 6 mg of calcium for every 100 mg of caffeine ingested.
Although calcium deficiency isn’t something that’s likely to happen overnight, it’s still important to give your body the calcium it needs every day.
This may be even more true for those who engage in regular strenuous exercise.
Calcium in Exercise
As we age, our bone density naturally starts to decline.
That said, regular exercise can slow the rate of bone loss, helping to reduce the risks of experiencing fractures while even helping with preventing osteoporosis.
Consistent workouts that exercise a variety of muscle groups and incorporate strength training help build a protective framework around your bones.
However, extremely strenuous exercise and excessive sweating can actually cause your body to lose calcium via perspiration.
By the way, we’re not only talking about excess calcium you may be storing in your fluids; as you sweat, calcium may actually be redirected from your bones to help replenish lost minerals.
This simply means that while exercise helps strengthen your bones, it may also be depleting your body of the primary micronutrient it relies on for bone health.
In some cases, calcium supplementation may be the best option for you.
Calcium Supplements
Calcium supplements have been shown to help offset this additional calcium loss, but only when taken in the right amounts, at the right time, and when coupled with the right vitamins. Choosing the best calcium supplement depends on your needs, with forms like calcium citrate often used for absorption support.
Some experts recommend that you take an additional 200 mg of calcium for every hour of intense exercise to make up for calcium lost through perspiration.
Note: It’s also suggested that you add an additional 20 mg of calcium for every 4 oz cup of coffee or 12 oz can of caffeinated soda.
Calcium becomes more bioavailable (meaning your body can utilize it better) when taken before exercise, rather than after.
At the same time, the body relies on vitamin D to facilitate calcium absorption.
So, you’ll need to be getting enough vitamin D (either from foods, the sun, or supplements) to ensure that the calcium you take before exercise can be adequately absorbed.
Finally, you should pay close attention to how much calcium you are taking — because when it comes to calcium, more may not always be better.
Taking significantly more than the daily recommended amount of calcium can cause increased strain on the kidneys, interfere with brain function, disrupt digestive function, and may even lead to heart problems.
As with any kind of nutritional supplementation, consult with your doctor before you get started.
Calcium from 1st Phorm
In many cases, a well-balanced diet will provide even avid workout enthusiasts with the calcium they need to ensure strong bones and healthy bodies for years to come.
But many times, for children ... things aren’t always so simple.
If you are a parent who’s concerned about the calcium intake of your children, we can help!
1st Phorm's calcium supplements for children can help ensure that the body’s most vital mineral is always on hand.
Benefits of Calcium: Frequently Asked Questions
What are the main benefits of calcium?
Calcium supports bone strength, muscle contractions, nerve signaling, heart rhythm, and blood clotting.
What is the best calcium supplement?
The best calcium supplement depends on absorption needs, but forms like calcium citrate are commonly recommended.
How do you absorb calcium better?
Vitamin D, proper dosing, and timing of intake improve absorption.
