Calcium

Calcium - the foundation for healthy bones, teeth and proper muscle function

Calcium is one of the most important minerals in the human body, playing a key role in maintaining the health of bones and teeth, as well as in the proper functioning of muscles, the nervous system and the cardiovascular system. It is the most abundant mineral in the body - around 99% of calcium is found in bones and teeth, where it is responsible for their strength and structure, while the remaining 1% performs many important metabolic functions.

Calcium is essential throughout life, especially during periods of intense growth, pregnancy, breastfeeding and in old age, when the risk of losing bone mass and developing osteoporosis increases. An adequate supply of calcium in the diet or through supplements is key to maintaining healthy bones, preventing fractures and supporting other physiological processes.

Main benefits and functions of calcium

✅ Bone health and prevention of osteoporosis

• • Calcium is a key mineral for maintaining strong and healthy bones. In young adulthood, calcium supports normal bone development and in adulthood it helps to maintain bone strength. Dietary calcium deficiency can lead to bone demineralisation, which increases the risk of fractures, especially in older people. Regular calcium supplementation, especially in combination with vitamin D, can help prevent osteoporosis - a condition that leads to brittle bones and an increased risk of fractures.

✅ Support for healthy teeth

• • Calcium is also crucial for dental health. It is responsible for their strong structure and promotes proper mineralisation of enamel, which protects against tooth decay and other dental problems. Adequate dietary calcium plays an important role in preventing gum disease and maintaining healthy, strong teeth throughout life.

✅ Proper muscle function

• • Calcium plays an important role in muscle contraction, including the heart muscle. It is essential for the transmission of nerve signals that lead to muscle contraction and subsequent relaxation. Calcium deficiency can lead to muscle weakness, tremors, spasms and, in extreme cases, problems with the proper functioning of the heart muscle. Calcium supplementation supports the healthy functioning of muscles, both skeletal and smooth.

✅ Support for the nervous system and nerve conduction

• • Calcium is essential for proper nerve conduction. It assists in the transmission of nerve impulses, which are responsible for the coordination of movements, responses to stimuli and the proper functioning of the entire nervous system. Calcium deficiency can lead to neurological disorders such as tingling, numbness and impaired coordination.

✅ Regulation of blood pressure and support of the cardiovascular system

• • Calcium plays a key role in the regulation of blood pressure. It works in conjunction with other minerals such as potassium and magnesium to maintain normal blood pressure. It also helps to regulate heart rhythm and supports blood vessel health, which prevents hypertension and cardiovascular disease. Regular calcium supplementation can support heart health, especially in people with low levels of this mineral.

✅ Acid-base balance

• • Calcium plays a role in maintaining the correct acid-base balance in the body. It helps to neutralise excessive acidity in the body, which supports cell health and prevents over-acidification of the body, which can lead to health problems.

✅ Blood coagulability

• • Calcium is essential for proper blood clotting. It supports the production and activity of clotting factors, which help to stop bleeding after injury. Calcium deficiency can lead to blood clotting problems, which can manifest as longer wound healing times and an increased tendency to bleed.

Types of calcium in supplements

🟧 Calcium carbonate

• • Calcium carbonate is one of the most commonly used forms of calcium in supplements. It contains a high amount of elemental calcium, making it effective in supplementing deficiencies. To increase its absorption, it is recommended to take calcium carbonate with a meal, as it requires gastric acid for proper absorption.

🟧 Calcium citrate

• • Calcium citrate is a form of calcium with high bioavailability that is easily absorbed by the body even without a meal. It is an ideal form for people who have problems with calcium absorption, for example as a result of reduced gastric acid production. Calcium citrate is gentle on the digestive system and is often chosen by the elderly or those suffering from digestive problems.

🟧 Calcium lactate

• • Calcium lactate is another form of well-absorbed calcium that is gentle on the stomach. It is often used in supplements to support bone and cardiovascular health.

🟧 Calcium gluconate

• • Calcium gluconate is a mild form of calcium that is used in dietary supplements and to treat calcium deficiencies. It is less concentrated than carbonate or citrate, but is well tolerated by the body.

🟧 Calcium chelate

• • Calcium chelate is a form in which calcium is bound to amino acids, which improves its absorption and bioavailability. It is the form often chosen by people who have problems absorbing traditional forms of calcium or who want to increase the effectiveness of supplementation.

Symptoms of calcium deficiency

• Muscle cramps and tremors: Calcium deficiency can lead to excessive muscle cramps, tremors and painful spasms, especially at night.
• Bone pain and weakness: Insufficient calcium in the diet can lead to weakened bones, increased risk of fractures and osteoporosis.
• Dental problems: Calcium deficiency can lead to weakened enamel, increased risk of tooth decay and gum problems.
• Heart rhythm disorders: Calcium supports normal heart function and calcium deficiency can lead to heart rhythm disturbances and cardiovascular problems.
• Increased nervousness and difficulty concentrating: Calcium deficiency can affect nervous system function, leading to irritability, difficulty concentrating and memory problems.

Who should consider calcium supplementation?

❎ Older people: As we age, the body's ability to absorb calcium decreases, increasing the risk of osteoporosis. Calcium supplementation, in combination with vitamin D, is often recommended for older people to support bone health.

❎ Pregnant and lactating women: Calcium requirements increase during pregnancy and lactation to support fetal development and maternal health.

❎ People who do not consume dairy products: Dairy products are one of the main sources of calcium, so people on a plant-based diet or who are lactose intolerant may need calcium supplementation to prevent deficiencies.

❎ Physically active people: Intense physical exertion increases the need for calcium, especially in athletes and people involved in endurance sports.

❎ People at risk of osteoporosis: Calcium supplementation can help prevent bone mass loss and support bone health, especially in people with a family history of osteoporosis.

Summary

Calcium is a fundamental mineral for bone, tooth, muscle and nervous system health. Its regular supplementation can support bone health, prevent osteoporosis, improve muscle and nervous system function and support heart health. The various forms of calcium available in supplements allow for individualised tailoring to health needs, making calcium an essential part of the diet, especially for the elderly, pregnant women, physically active people and those at increased risk of deficiency.