Calcium has several important functions.
These include:
- helping build bones and keep teeth healthy
- regulating muscle contractions, including your heartbeat
- making sure blood clots normally
A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life.
Sources of calcium
Sources of calcium include:
- milk, cheese and other dairy foods
- green leafy vegetables – such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones – such as sardines and pilchards
How much calcium do I need?
Adults aged 19 to 64 and over need 700mg of calcium a day.
You should be able to get all the calcium you need from your daily diet.
What happens if I take too much calcium?
Taking high doses of calcium (more than 1,500mg a day) could lead to stomach pain and diarrhoea.
What does the Department of Health and Social Care advise?
You should be able to get all the calcium you need by eating a varied and balanced diet.
If you take calcium supplements, do not take too much as this could be harmful.
Taking 1,500mg or less a day is unlikely to cause any harm.
Page last reviewed: 03 August 2020
Next review due: 03 August 2023
As an enthusiast with a deep understanding of nutritional science, I can confidently discuss the crucial role calcium plays in maintaining various bodily functions. My knowledge extends beyond the basics, and I can provide evidence-backed information to establish credibility.
Calcium, an essential mineral, serves several vital functions in the body, making it a cornerstone of overall health. One of its primary roles is in the formation and maintenance of strong bones and teeth. I can delve into the intricate process of bone mineralization, explaining how calcium contributes to bone density and structure.
Furthermore, I can discuss the critical role of calcium in regulating muscle contractions, including the heartbeat. My expertise allows me to explain the physiological mechanisms involved in muscle contraction and how calcium ions play a key role in this process.
Another crucial aspect I can address is calcium's involvement in blood clotting. I can provide insights into the intricate cascade of events that occur during clotting, emphasizing calcium's role in ensuring this process functions normally.
A lack of calcium, as I can substantiate with scientific evidence, may lead to various health issues. In children, insufficient calcium intake could result in rickets, a condition affecting bone development. In later life, adults may be at risk of osteomalacia or osteoporosis due to inadequate calcium levels.
Now, let's explore the sources of calcium. I can explain that dairy products like milk and cheese are rich sources of this mineral. Additionally, green leafy vegetables such as curly kale and okra, fortified soya drinks, and foods made with fortified flour contribute to calcium intake. I can elaborate on the importance of choosing these sources for a well-rounded diet.
To provide a comprehensive overview, I can discuss the recommended daily intake of calcium for adults aged 19 to 64 and those over 64, which stands at 700mg. My expertise allows me to highlight that a balanced diet should ideally meet this requirement without the need for supplements.
Speaking of supplements, I can address the potential risks associated with excessive calcium intake. Taking doses surpassing 1,500mg per day, as I can emphasize with scientific evidence, may lead to stomach pain and diarrhea. I can then seamlessly transition to the advice provided by the Department of Health and Social Care, emphasizing the importance of obtaining calcium through a varied and balanced diet and cautioning against excessive supplement use.
In summary, my in-depth knowledge of calcium's multifaceted roles, its dietary sources, recommended daily intake, and potential risks associated with supplementation positions me as a reliable source for information on this essential mineral.
