Health Benefits Of Calcium

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There are certain nutrients that seem like they’re pushed more than others.

Vitamin C, for example, comes up almost constantly, and rightfully so – it’s got plenty of important benefits.

Same goes with vitamin D, iron, and of course, calcium.

I’m Dr. Kimberly Dawdy, a naturopathic doctor near me, and if you’re here, it’s probably because you’re curious about calcium.

What are the benefits of calcium?

What are the best sources of it?

And how do you know when you’re taking too much?

Read on to find out more.

What Is Calcium?

The chemists among you might recognize calcium as element number 20 on the periodic table, but it’s also an important nutrient for maintaining optimal health.

It’s responsible for keeping your bones and teeth healthy, but it does a lot more than that.

Calcium plays an important role in communication between your brain and the rest of your body, your muscle movement, and your heart health.

It isn’t a nutrient your body can make on its own, so it’s important to make sure you get enough calcium in your diet.

Top Benefits Of Calcium

Calcium plays an important role in keeping your body healthy.

There are some key areas of your body that calcium is important for maintaining.

Keep reading to learn more.

1. It Keeps Your Bones Healthy

Calcium is vital to bone health, not just for adults but for children too.

About 99% of the calcium in your body can be found in your bones and your teeth.

As a pediatric naturopathic doctor, one of the things I watch for is calcium levels, and that’s because it contributes to your child’s growth.

In adults, calcium helps maintain the integrity of your bones and decreases the speed of bone density loss.

A lack of calcium can increase your risk for developing osteoporosis, a disease that causes frail bones which fracture easily.

2. It Keeps Your Muscles Healthy

Calcium plays an important role in regulating your body’s muscle contractions.

When a muscle is stimulated, your body releases calcium to help the muscle contract.

The muscle relaxes when your body pumps calcium out of the muscle.

3. It Keeps Your Heart Healthy

Your heart is one big muscle, and calcium plays an important role in helping it contract and relax so it can pump blood to your body.

Calcium also plays an important role in contracting and relaxing the muscles around your blood vessels, which helps blood move through your body.

Be careful, however – while calcium is a natural way to keep your heart healthy, too much calcium can increase your risk of heart disease.

Calcium And Vitamin D

Vitamin D plays an important role in calcium intake.

Your body cannot absorb calcium without vitamin D, even if you have a calcium rich diet.

This is why, if you take calcium supplements, it may have some vitamin D in it as well.

You can get vitamin D from foods like salmon and egg yolks, from the sun, and from dietary supplements.

Dietary Sources Of Calcium

There are many foods and drinks that you can obtain calcium from.

Some good sources of calcium include:

yogurt
milk
cheese
nuts and seeds
fish like sardines and salmon
leafy green vegetables like broccoli, watercress, and kale
Pumpkins and pumpkin seeds
legumes
grains
cornmeal

Some food and drinks such as cereal and dairy alternatives like soy milk can be fortified with calcium.

It’s important to note too that while dairy can be a good source of calcium, dairy products can also increase the acidity in your stomach, making it more difficult to absorb.

As a result, it’s a good idea to get your calcium from many different sources.

Symptoms Of Calcium Deficiency

A lack of calcium can lead to health issues for both adults and children.

For adults, especially those who’ve gone through menopause, your risk of developing osteoporosis increases when you don’t get enough calcium.

Osteoporosis makes your bones frail and porous and causes them to fracture easily.

In children, a lack of calcium may prevent them from growing to their full height or cause other health problems.

Can You Overdose On Calcium?

While calcium has many benefits, too much calcium can be dangerous for you.

Having too much calcium can cause digestive symptoms like constipation, gas, and bloating, and can increase your risk of kidney stones.

In rare cases, too much calcium can cause something called hypercalcemia which causes deposits of calcium in your blood.

It’s always important to consult with a naturopathic doctor to make sure you have the correct amount of calcium intake for your body.

Should You Take A Calcium Supplement?

Calcium supplements can help you increase the amount of calcium in your diet.

These can be beneficial for those who:

Have a particularly restrictive diet
Have Crohn’s disease
Have ulcerative colitis
Have irritable bowel syndrome (IBS)
Have another digestive disorder

There are a number of different kinds of calcium supplements, but the two most common ones you’ll run into are calcium carbonate and calcium citrate.

Calcium carbonate is found in most antacid medicines, but it must be taken with food in order to be effective.

Calcium citrate can be taken without food and is better suited to older people who may have lower levels of stomach acid.

Long term supplementation with either option can cause digestive issues, so be sure to speak with your naturopathic doctor before taking calcium supplements.