Why does the body need calcium?

We (Mestory team) are convinced that health control should be simple and clear, in this case it can become a useful habit, and then a way of life. It is difficult to monitor your health if it causes some inconvenience, and it is difficult to maintain a balanced diet if you do not understand what these or those micronutrients are for. Today we'll talk about calcium.

We all heard in childhood that milk contains a lot of calcium, which is good for teeth. So, for most people, the knowledge about calcium ends there, and calcium remains underestimated.

Calcium takes up about 1 kg in the body of an adult, and 99% of it is contained in the bones, and the rest of it provides:

  • blood clotting,
  • cell division,
  • muscle contraction,
  • release of hormones,
  • regulates the heart rate,
  • regulates blood pressure;
  • energizes nerve cells.

It turns out that calcium is vital for almost all body systems: for bones and teeth, for the health of the nervous, muscular and cardiovascular systems.

Calcium is the main component of the bones. In childhood it is needed for the growth and proper formation of the skeleton. In adolescence - for the strength of the bones. Bones are also a tissue. They wear out and renew. From about 30 to 55 years old, there is not enough new bone tissue for renewal as it begins the aging process.

It is important that the body gets enough calcium at any age.

Here's how much calcium your body needs during different times in life

The IOM 2010 (Institute of Medicine of the US National Academy of Sciences) guidelines:

Before adolescence:

0-6 months - 200 mg / day

6-12 months - 250 mg / day

1-3 years - 700 mg / day

4-8 years - 1000 mg / day

9-18 years - 1300 mg / day

For women:

19-50 years old - 1000 mg / day

51+ - 1200 mg / day

Pregnancy, lactation 19-50 years old - 1000 mg / day

For men:

19-70 years old - 1000 mg / day

71+ - 1200 mg / day

Calcium balance is regulated by these hormones:

Calcitonin - is produced by the thyroid gland and prevents the destruction of bones.

Calcitriol - is synthesized from vitamin D and closely interacts with PTH.

Parathyroid hormone (PTH) - in pair with calcitriol promotes the absorption of calcium into the bloodstream and its entry into the bones.

Sources of Calcium:

  • Eggshell - if you are not allergic, half a teaspoon of ground eggshell per day fully covers the daily calcium requirement.

  • Milk and dairy products - be careful here, as these are excellent sources of calcium only for those who do not have problems with lactose intolerance, milk protein allergies and high cholesterol levels.

  • Parmesan is the record holder for calcium among milk products. Consuming 100 grams of parmesan will provide calcium, a good dose of vitamin D and plenty of protein.

  • Sardines and canned fish are an excellent source of calcium because they are consumed with bones and are well absorbed with the help of vitamin D.

Calcium for vegans

  • Sesame is the record holder for calcium among plant sources. True, there are peculiarities. Firstly, sesame is usually added to dishes in small quantities, so the daily amount of calcium will not be consumed. And secondly, plant sources of calcium contain phytic acid. This antinutrient reduces calcium absorption. Phytic acid is neutralized if the sesame seeds are pre-soaked and then fried.

  • Almonds and hazelnuts are good sources of calcium, but they are too high in calories, so there is a problem to eat a lot of them. And it is also better to soak almonds, preferably for 12 hours before eating.

  • Garlic - add to food as often as possible. In addition to calcium, it also contains a lot of protein, reduces the risk of cardiovascular disease and inhibits the growth of bacteria, viruses and fungus.

  • Soy is a good source of calcium and protein for vegans, but it also contains phytic acid, which makes soy calcium less digestible and requires soaking.

By the way, caffeine provokes flushing out calcium from the body. To compensate for the loss of it, a glass of milk should be drunk for one cup of coffee.

Calcium deficiency symptoms:

  • Toothache
  • Brittle nails
  • Weakened immunity and frequent colds
  • Numbness and tingling of the extremities
  • Dry skin
  • Constant fatigue and apathy

Of course, with such symptoms, few people think about lack of calcium, most often, unfortunately, they are rarely paid attention to at all. However, having analyzed your nutrition, it is quite possible to make such a conclusion.

We recommend not to ignore these symptoms and even take a blood test to find out for sure, because calcium deficiency has serious consequences:

  • osteoporosis;
  • rickets;
  • arthritis;
  • back pain;
  • eczema;
  • fragile bones and frequent fractures;
  • dental problems;
  • weak muscles;
  • brittle nails and dry, dull hair;
  • fast fatigue and lethargy;
  • children have an increased excitability;
  • arrhythmia.

What will happen from an excess of calcium?

Everything should be in moderation, and calcium is no exception. An excess can also harm: the work of the cardiovascular and muscular systems is disrupted, and at a dosage of 2500 mg and above there is a risk of kidney stones formation.


Make sure your diet is balanced and contains all the necessary micronutrients. This is the very first and simplest thing we can do for our health and longevity.