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Home :: Calcium

Calcium - Benefits, Deficiency Symptoms And Food Sources

What is Calcium?

Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. Most of the calcium in our bodies - 99 percent of it - is found in our bones and teeth and remaining 1 percent is found throughout the body in blood, muscle, and the fluid between cells.

Uses and Benefits of Calcium

Calcium is vital for the formation of strong bones and teeth and for the maintenance of healthy gums. It is also important in the maintenance of a regular heartbeat and in the transmission of nerve impulses. Calcium lowers cholesterol levels and helps prevent cardiovascular disease. It is needed for muscular growth and contraction, and for the 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 as well. 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. If high blood pressure develops due to pregnancy, it can be reduced by calcium intake. 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.

Recommended Dosage of Calcium

The minimum Recommended Dosage Allowance of Calcium are :-

  • Adults - 800 mg.
  • Children - 600 mg.
  • Pregnant Women - 1200 mg.

Deficiency Symptoms of Calcium

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 or legs, a pasty complexion, rheumatoid arthritis, rickets, and tooth decay. Deficiencies of calcium are also associated with cognitive impairment, convulsions, depression, delusions, and hyperactivity.

Rich Food Sources of Calcium

Calcium is found in dairy foods, salmon (with bones), sardines, seafood, and dark green leafy vegetables. Food sources include almonds, asparagus, blackstrap molasses, brewer's yeast, broccoli, buttermilk, cabbage, carob, cheese, collards, dandelion greens, dulse, figs, filberts, goat's milk, kale, kelp, milk, 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.

Some more information on Calcium

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 brewer's 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.

If calcium is taken with iron, they bind together, preventing the optimal absorption of both minerals. It is therefore best to take calcium and iron at different times. Too much calcium can interfere with the absorption of zinc, and excess zinc can interfere with calcium absorption (especially if calcium intake is low). For most people, the best ratio between supplemental calcium and zinc is up to 2,500 milligrams of calcium with 50 milligrams of zinc daily. A hair analysis can determine the levels of these and other minerals in the body.

A diet that is high in protein, fat, 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.

Oxalic acid (found in almonds, beet greens, cashews, chard, cocoa, kale, rhubarb, soybeans, and spinach) interferes with calcium absorption by binding with it in the intestines and producing insoluble salts that cannot be absorbed. Normal consumption of foods containing oxalic acid should not pose a problem, but overindulgence in these foods inhibits the absorption of calcium. Oxalic acid can also combine with calcium to form calcium-oxalate kidney stones. Studies have shown, however, that taking magnesium and potassium supplements can prevent the formation of this type of stone.

Calcium supplements are more effective when taken in smaller doses spread throughout the day and before bed­time. This mineral works less effectively when taken in a single megadose. Most experts agree that no more than 500 milligrams should be taken at one time, as this is the maximum amount the body can absorb in one dose. However, because calcium also promotes a sound sleep when taken at night, and because a high-fiber diet can interfere with calcium absorption, some recommend taking a single dose at bedtime.

Some vitamin companies use a compound called D1-calcium-phosphate in their products. This form of calcium is insoluble and interferes with the absorption of the nutrients in a multi nutrient supplement. 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. Additionally, a significant percentage (estimates range from 20 to 40 per­cent) of people over the age of sixty may have a condition called atrophic gastritis. This is a chronic inflammation of the stomach, and it reduces the ability to break down the calcium carbonate contained in Tums.

Calcium Absorption Formula from A. Vogel Homeopathic is a sublingual calcium supplement that is especially effective for growing children, older adults, pregnant women, and anyone who has difficulty swallowing pills.


Calcium may interfere with the effects of verapamil (Calan, Isoptin, Verelan), a calcium channel blocker sometimes prescribed for heart problems and high blood pressure. Calcium can also interfere with the effectiveness of tetra­cycline, thyroid hormone, certain anticonvulsants, and steroids. Consult your health care provider before taking supplemental calcium if you must take any of these drugs.

Phenobarbital and diuretics may cause a deficiency of calcium. Although several major studies have shown that added calcium in the diet does not appear to increase the risk for either a first or repeat attack of kidney stones, persons with a history of kidney stones or kidney disease should not take calcium supplements except on the advice of a physician. Daily intake of 2,000 mg or more can lead constipation. Alchol, caffeine, high sodium intake are the enemies of calcium.

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