The Many Roles of Calcium

Blog originally posted through WellCats Newsletter

Calcium is one of our most important macrominerals and is classified as such due to its required quantity in the body of more than 100mg per day. Calcium is the most abundant mineral in the body, comprising roughly 2% of total body weight! Our bones and teeth contain 99% of the body’s total calcium while the other 1% is distributed in the body’s circulating fluids.

Calcium can be found in not only milk and other dairy products, but it is also found in many seafoods such as salmon, sardines, clams, and oysters, as well as veggies like kale, broccoli, cauliflower, beans, and even tofu. Some foods like bread and fruit juices also provide fortified sources of calcium.

Most are aware that calcium is essential for bone mineralization and helping to prevent conditions such as osteoporosis, however calcium is also critical to many other functions in the body. These include muscle contraction, nerve signaling, blood clotting, and more. That is why it is essential to have a varied diet that ensures you are getting the recommended 1000mg of calcium per day (19-50 years) or 1200-1500mg per day (50+ years). It is also important to note that vitamin D is essential to maintaining calcium levels as vitamin D supports the body’s absorption of calcium. In addition, keep in mind that excess sodium, caffeine, and protein can all enhance calcium excretion from the body. Therefore, when working on increasing calcium in the diet, consider these foods as ones to be consumed in moderation.