Why does our body need calcium intake? this is the answer!

You may think calcium is just for the bones, but actually calcium can benefit your body in many ways. Calcium is important for your teeth, blood clotting, regulates muscle contractions and heart rate. Calcium is something you need from birth until you reach old age. Let's take a closer look at what are the benefits of calcium.

What is the role of calcium in my body?

Calcium is an essential mineral that we need for our bodies to function properly. Following are the main functions of calcium in our body:

Bone: Our bones are always porous and will grow back. Calcium is needed to rebuild your bones.
Heart: Calcium controls the contraction of the heart which pumps blood around the body and also makes your heart beat more regularly.
Nerve: Calcium can act as a natural sedative that calms the nervous system and relieves pain.
Blood clots: Calcium triggers a chain event that creates platelets, the component of our blood that stops bleeding.

About 99% of the calcium from our body is in the bones and teeth. When we are young, we build up the amount of calcium in our body until we reach 20-25 years of age. At that time, the calcium level in the body will reach its peak mass.

As we get older, natural calcium levels begin to decline. The reason for the natural decline is because it is released from the body through sweat, skin cells, and dirt. In addition, as women age, calcium absorption tends to decrease as estrogen levels decrease.

Calcium absorption can vary depending on race, sex, and age. Those who have a low-calcium diet before they reach the age of 20 or 25 are at a higher risk of developing osteoporosis. Taking calcium supplements can help your bones return properly and stay strong.

In our bodies, bones have the most calcium because they act as a reservoir for calcium, and are ready to be released when your body needs it.

How much calcium do we need?

The Institute of Medicine have determined the amount of calcium intake. Fulfilling this amount in your diet is highly recommended. In some cases, you may need to take a calcium supplement to get an adequate amount to keep your bones healthy. Depending on your health condition, your doctor may recommend a higher dose.

0-6 months: 200 mg
7-12 months: 260 mg
1 - 3 years: 700 mg
4 - 8 years: 1,000 mg
9-13 years: 1,300 mg
14-18 years: 1,300 mg
19-50 years: 1,000 mg
51-70 years: 1,000 mg
71+ years: 1,200 mg

According to the World Health Organization (WHO), pregnant women are advised to meet a calcium intake of about 1,500 to 2,000 mg per day, starting from the 20th week of pregnancy until the end of pregnancy. This is to prevent pre-eclampsia, a condition that develops during pregnancy that causes high blood pressure and can potentially harm the baby.

The tolerable upper intake level (UL) is the highest amount that most people can safely consume. For calcium, that is 2,500 mg / day for adults and children over 1 year of age.

In general, it is better to take calcium supplements with meals. For better absorption, you should not take more than 500 mg at a time.

You can split the larger dose over the course of the day, usually three times a day with meals. For the body to use calcium properly, you also need to get enough vitamin D.

Who should consider calcium supplements?

Even if you eat a healthy diet and a balanced diet, you may find it difficult to get enough calcium if you:

Follow a vegan diet
Has lactose intolerance and restrictions on dairy products
Consume large amounts of protein or sodium, which can cause your body to excrete more calcium
Have osteoporosis
Receiving long-term treatment with corticosteroids
Have certain intestinal or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease
Pregnant women who are at least at the 20th week of pregnancy.

In this situation, you can use a calcium supplement to help meet your calcium needs. Talk to your doctor or dietitian to determine the right calcium supplement for you.

Where can I find calcium?

Your body can't make calcium so you need to get it from other sources. You can get calcium through supplements or food. Calcium can be found in a variety of foods, including:

Dairy products, such as cheese, milk and yogurt
Dark green leafy vegetables, such as broccoli and kale
Fish with soft, edible bones, such as sardines and canned salmon
Calcium fortified foods and beverages, such as soy products, cereals and fruit juices, and milk substitutes.

Your body can't absorb a lot of calcium at one time. So, foods may be more suitable for calcium absorption than supplements. You will need vitamin D for calcium absorption.

Most calcium-rich foods and supplements have small amounts of vitamin D, but you can get extra vitamin D from salmon, milk and egg yolks. You can also get vitamin D from processed products and sun exposure.