Calcium

What is calcium? It is the most abundant mineral in the body, with about 99% stored in bones and teeth. 

What does calcium do?

• Builds bone density and helps to prevent osteoporosis
• Helps to form blood clots and prevents excessive bleeding
• Regulates muscle contractions and a steady heartrate
• Involved in transmission of nerve signals between the brain and body
• Involved in the release of hormones

Symptoms of Too Little Calcium:

• Osteopenia/osteoporosis
• Muscle cramps/spasms
• Numbness and tingling of hands/feet/mouth
• Poor appetite
• Poor bone development in children – risk of rickets with low vitamin D and calcium

Groups at Risk of Deficiency:

• Low dietary intake/lactose intolerance
• Post-menopausal women and older adults
• Vitamin D deficiency
• Excessive soda or caffeine intake (may increase calcium loss)

Symptoms of Too Much Calcium (usually from supplements):

• Fatigue, nausea, constipation
• Kidney stones
• Irregular heartrate
• Calcium buildup in arteries
• Interference with iron/zinc absorption

Just Right (adults):

Recommended 1000 – 1200 milligrams/day

Medication Interactions

(consult your doctor)

• Thyroid replacement medications
• Bipolar treatments
• Certain antibiotics
• Dolutegravir (HIV treatment)

Food Sources

Animal

• Dairy
• Canned fish with bones (sardines, salmon)

Plant

• Kale, bok choy, turnip greens
• Almonds and sesame seeds

Fortified

• Plant milk and tofu
• Cereals and breads
• Orange juice

Cooking tip:

Calcium from plant foods is better absorbed when cooked and when paired with vitamin D and vitamin K rich foods.

Reference: Calcium – Health Professional Fact Sheet