Written By THT Editorial Team
Reviewed by Liza Nagarkoti , BSc Nursing, MA(Nutrition), Project Officer (Health) LWF Nepal
Calcium is an essential mineral that is vital for various bodily functions, including bone health, muscle contraction, nerve function, and blood clotting. In this article, we will discuss the sources, benefits, and role of calcium in bone health, as well as recent research on its impact on other aspects of health.
Sources of Calcium
Calcium is found in various food sources, including dairy products such as milk, cheese, and yogurt, as well as leafy green vegetables, such as kale and broccoli. Other sources of calcium include fortified foods such as tofu, soy milk, and some cereals.
Benefits and Role in Bone Health
Calcium is important for bone health as it plays a crucial role in building and maintaining strong bones. It is also essential for bone density and reducing the risk of fractures and osteoporosis, especially in older adults. In addition to this, calcium helps in the regulation of muscle contractions, including the heartbeat, and it is essential for the proper functioning of the nervous system.
Recent Research and Findings
Recent research has shown that calcium may have other health benefits beyond bone health. Some studies suggest that calcium may help lower blood pressure, reduce the risk of colorectal cancer, and improve weight loss in individuals following a calorie-restricted diet. However, more research is needed to confirm these findings and determine the optimal intake of calcium for these health benefits.
One study published in the Journal of the American College of Cardiology found that calcium supplementation was associated with a lower risk of heart disease in women. Another study published in the American Journal of Clinical Nutrition found that calcium supplementation improved insulin sensitivity and reduced inflammation in overweight and obese adults.
Symptoms of Deficiency
Calcium deficiency can lead to various health problems, including osteoporosis, weakened bones, and fractures. In children, it can also lead to delayed growth and development. Other symptoms of calcium deficiency include muscle cramps, tingling in the hands and feet, and irregular heartbeat.
Conclusion
Calcium is an essential mineral that is important for various bodily functions, especially bone health. Consuming a diet rich in calcium from various food sources is essential to maintain optimal health. Further research is needed to confirm the potential health benefits of calcium beyond bone health and determine the optimal intake for these benefits.
REFERENCES
- National Institutes of Health. Calcium. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed May 9, 2023.
- Buendia JR, Li Y, Hu FB, et al. Regular yogurt intake and risk of cardiovascular disease among hypertensive adults. J Am Coll Cardiol. 2018;71(21):2329-2337.
- Major GC, Alarie FP, Dore J, et al. Supplementation with calcium, vitamin D, or both and weight loss in women. Am J Clin Nutr. 2008;88(4):906-912.
- Weaver CM, Alexander DD, et al. Calcium plus vitamin D supplementation and risk of fractures: an updated meta-analysis from the National Osteoporosis Foundation. Osteoporos Int. 2016;27(1):367-376.
- Bonjour JP, Kraenzlin M, et al. The effects of vitamin D supplementation on skeletal, vascular, or cancer outcomes: a trial sequential meta-analysis. Lancet Diabetes Endocrinol. 2021;9(2):75-87.
- Lanham-New SA, et al. Vitamin D and SARS-CoV-2 virus/COVID-19 disease. BMJ Nutrition, Prevention & Health. 2020;3(1): doi: 10.1136/bmjnph-2020-000089.
- Shams-White MM, Chung M, et al. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. 2017;105(6):1528-1543.
- Mangano KM, Walsh SJ, Insogna KL, Kenny AM, Kerstetter JE. Calcium intake in the United States from dietary and supplemental sources across adult age groups: new estimates from the National Health and Nutrition Examination Survey 2003-2006. J Am Diet Assoc. 2011;111(5):687-695.