Vitamins and Minerals > Calcium

Calcium is vital for the formation of strong bones, teeth and to maintain healthy gums. It is also important in the maintenance of a regular heartbeat and the transmission of nerve impulses. Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth, muscle contraction, and prevention of muscle cramps. It may increase the rate of bone growth and bone mineral density in children. This important mineral is also essential in blood clotting and helps prevent cancer. It may lower blood pressure and prevent bone loss associated with osteoporosis. Calcium provides energy and participates in the protein structuring of RNA and DNA. It is also involved in the activation of several enzymes, including lipase, which breaks down fats for utilization by the body. In addition, calcium maintains proper cell membrane permeability, aids in neuromuscular activity, helps to keep the skin healthy, and protects against the development of preeclampsia during pregnancy, the number one cause of maternal death

Calcium protects the bones and teeth from lead by inhibiting absorption of this toxic metal. If there is a calcium deficiency, lead can be absorbed by the body and deposited in the teeth and bones. Calcium deficiency can lead to the following problems: aching joints, brittle nails, eczema, elevated blood cholesterol, heart palpitations, hypertension (high blood pressure), insomnia muscle cramps, nervousness, numbness in the arms and/or legs, a pasty complextion, rheumatoid arthritis rickets, and tooth decay. Deficiencies of calcium are also associated with cognitive impairment, convulsions, depression, delusions, and hyperactivity Sources Calcium is found in milk and dairy foods, salmon (with bones), sardines, seafood, and green leafy vegetables.

Food sources include almonds, asparagus, blackstrap molasses, brewer’s yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, figs, filberts, goat’s milk, kale, kelp, mustard greens, oats, prunes, sesame seeds, soybeans, tofu, turnip greens, watercress, whey, and yogurt. Herbs that contain calcium include alfalfa, burdock root, cayenne, chamomile, chickweed, chicory, dandelion, eyebright, fennel seed, fenugreek, flaxseed, hops, horsetail, kelp, lemongrass, mullein, nettle, oat straw, paprika, parsley, peppermint, plantain, raspberry leaves, red clover, rose hips, shepherd’s purse, violet leaves, yarrow, and yellow dock.

Comments

The amino acid lysine is needed for calcium absorption. Food sources of lysine include cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast. Lysine is also available in supplement form.

Female athletes and menopausal women need greater amounts of calcium than other women because their estrogen levels are lower. Estrogen protects the skeletal system by promoting the deposition of calcium in bone.

Heavy exercising hinders calcium uptake, but moderate exercise promotes it. Insufficient vitamin D intake, or the ingestion of excessive amounts of phosphorus and magnesium, also hinders the uptake of calcium.

Taking calcium with iron reduces the effect of both minerals. Too much calcium can interfere with absorption of zinc, and excess zinc can interfere with calcium absorption. A hair analysis can determine the levels of these minerals.

A diet that is high in protein, fat, and/or sugar affects calcium uptake. The average American diet of meats, refined grains, and soft drinks (which are high in phosphorus) leads to increased excretion of calcium. Consuming alcoholic beverages, coffee, junk foods, excess salt, and/or white flour also leads to the loss of calcium by the body. A diet based on foods such as vegetables, fruits, and whole grains, which contain significant amounts of calcium but lower amounts of phosphorus, is preferable.

Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bedtime. When taken at night, calcium also promotes a sound sleep. This mineral works less effectively when taken in a single large dose.

Antacids such as Tums are not recommended as a source of calcium. While they do contain calcium, if taken in sufficient quantities to serve as a source of this mineral, they would also neutralize the stomach acid needed for calcium absorption.

Cautions

Calcium may interfere with the effects of verapamil (Calan, Isoptin, Verelan), a calcium channel blocker sometimes prescribed for heart problems and high blood pressure. Persons with a history of kidney stones or kidney disease should not take calcium supplements.