Health and Fitness Hints

Calcium is the most abundant of all the minerals in the human body. While every cell need calcium 99% of calcium is used in the structure of bones and teeth. It represents more than 40% of all the minerals in the body or the equivalent of 1.2kg. For proper function calcium needs the presence of the minerals magnesium, phosphorus and vitamins A, C, and D. The main action of calcium is the build up and maintenance of bones and teeth.

Calciumis absorbed primarily in the upper part of the small intestine since it needs a pH below 6 to stay in solution. Humans absorb about 25% of the ingested calcium from foods and several factors enhance the amount absorbed include Age; younger people have a better absorption than older people, presence of sufficient active vitamin D [1, 25 (OH) 2 D]; parathyroid hormone; dietary lactose and glucose; and normal intestinal flow.

Factors that limit absorption of calcium include age; postmenopausal women in general absorb the least calcium, excessive dietary phosphorus; deficiency in vitamin D; excessive dietary fiber (phytic acid); tannins in tea; and the presence of chronic diarrhea. Cells in the body have a critical need for calcium. Calcium is present in a very limited number of foods such as milk and dairy products but in a significant amount.

When levels of calcium in the blood fall, the parathyroid hormone together with vitamin D increase the retrieval of calcium through the kidneys before it is excreted. Additionally, both influence the release of calcium from bones to maintain calcium levels in the blood normal. When levels of calcium in the blood are too high the parathyroid hormone and vitamin D levels fall. Excretion of calcium through kidneys increases and secretion of the hormone calcitonin from the thyroid gland decrease the loss of calcium from bones and cause blood levels of calcium in the blood to remain normal.

Calcium participates in several reactions including the process of blood clotting, balance of pH in the blood, muscle growth, contraction and nerve transmission. It also helps in the utilization of iron, activation of several enzymes, regulation of nutrient passing through the cell walls and helps metabolism in cells (calmodulin system). Calcium may also contribute in the lowering of blood pressure, reduce the risk of colon cancer, lower blood cholesterol and reduce the risk of kidney stones.

The most common calcium related disease is osteoporosis. Women are at a higher risk than men in suffering osteoporosis, especially menopausal women. However, both older men and women need to stay physically active and meet the adequate intake of calcium for adults, 1000 to 1200 mg/day. Upper levels for calcium are 2500 mg/day. Calcium supplements can be taken by people that don’t drink milk or dairy milk products.

Toxicity from calcium is unlikely as the small intestine prevents excess calcium from being absorbed. However, in the event that the system breaks down excess calcium concentrations may lead in the calcification of kidneys, kidney failure, kidney stones, prostate cancer and interferences in absorption of other minerals. Calcium present in every day foods does not pose any risk. Individuals using excessive amounts of supplemental calcium can be at risk.

calcium

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