CALCIUM 101: WHAT IS IT AND HOW CAN YOU GET ENOUGH?

Calcium is known as a macromineral because our body requires it in relatively large amounts. It is the most abundant mineral in the human body and accounts for 1-2% of total body weight in adults.¹ The vast majority of the calcium in your body is in your bones—99% of it! The calcium in the bones is responsible for their structure. The remaining 1% plays a vital role in the contracting and relaxing of blood vessels (vasoconstriction and vasodilation), nerve function, muscle contraction, nerve transmission, and hormone secretion.²

READ MORE: What Causes Muscle Cramps

CALCIUM NEEDS

Calcium needs change throughout our lifespan and range from 1000-1300mg per day in adults.² As a child grows, the body uses calcium to build strong bones. Though growth ceases in adulthood (around the age of 30), the body still requires a lot of calcium to maintain bones’ density through a process known as remodeling.² Even after reaching adulthood, especially during the ages of 19-30, bone mass is still accruing in the body. Adequate calcium intake is of absolute importance during this phase of life. Research shows that up to 30% of adult men and 60% of adult women in the United States do not get enough calcium through their diet.^2, 3

Calcium intake from birth to adolescence is a significant contributor to bone mineral density, so during young childhood, adequate consumption of calcium-rich food is critical for healthy bones. There is also evidence showing that post-menopausal women who increase their calcium intake by another 500-1000mg per day may have less bone loss than those who do not, so post-menopause may be another critical timeframe to pay special attention to calcium intake.

CALCIUM INSUFFICIENCY

Inadequate intake of calcium through the lifespan can have detrimental effects later in life, mainly seen with osteopenia and osteoporosis. Osteopenia is the loss of bone density that precedes osteoporosis. The body very carefully regulates the amount of calcium in the blood because of its importance to proper function. If there is not enough calcium in the blood, it will pull calcium from the bones to meet its needs. Ultimately, this gradual leaching of calcium from the bones to meet the body’s overall needs leads to decreased bone density, known as osteopenia. This decrease in bone density is likely to be followed by an increased risk for bone fractures in older age, known as osteoporosis.²

There are a few groups of people who are especially at risk for inadequate intake of calcium. These include post-menopausal women, female athletes, lactose intolerant individuals, individuals with a cow’s milk allergy, vegans, and vegetarians. These folks should either seek alternative food sources with ample calcium to make sure that they get enough from their diet or incorporate a calcium supplement into their regimen.²

FOOD SOURCES OF CALCIUM

Many commonly eaten foods and beverages are good sources of calcium. Eating foods like milk, yogurt, cheese, fortified orange juice, calcium set tofu, and fish eaten with bones such as sardines are great ways to add calcium to your diet. Some surprising calcium sources include chia seeds, collard greens, broccoli, spinach, and kale; however, these sources do not provide calcium in a form that your body can easily absorb.

TYPES OF CALCIUM SUPPLEMENTS

Calcium supplements are commonly available in many forms. The most common are calcium carbonate, citrate, and citrate malate. Calcium carbonate is usually a less expensive form of calcium, but the body more readily absorbs calcium from calcium citrate and calcium citrate malate. If your supplement contains calcium from calcium carbonate, make sure to take it with food to ensure that your body absorbs the calcium. Calcium supplements in pill form are quite common, but you might consider a soft chew calcium supplement for a yummy treat. For the kiddos, calcium gummies are a great option (and you can steal some for yourself because who doesn’t love a gummy?).

You might have noticed that many multivitamins do not contain 100% of the daily value (DV) for calcium. There are two reasons for this. Calcium is extremely bulky. Fitting the full 1000mg into one pill (or even 2-3 pills) along with the other nutrients in a multivitamin is not possible. Plus, the most calcium that your body can absorb at a time is 500mg. If you are using a calcium supplement, you should split the doses to take less than 500mg each time.⁴

A note on Calcium and Vitamin D: Though calcium and vitamin D are sort of like peanut butter and jelly, always together, they don’t have to be taken simultaneously for the vitamin D to do its job of supporting the absorption of calcium. They are combined for convenience but don’t worry if your product only contains calcium or vitamin D. Taken separately, they’ll still work together in your body! Getting enough of each of these bone fortifying nutrients is the most important thing.

READ MORE: Vitamin D Deficiency—How Can You Tell If You Have One?

BONING UP ON CALCIUM

Are you wondering if you get enough calcium in your diet? You might consider tracking your food intake using an app for two weekdays and one weekend day. Your average intake over those three days will give you a reasonable idea of the amount of calcium you are usually getting from your diet. If you aren’t getting enough from your regular diet, try to add more calcium-rich foods or a calcium supplement. It’s a great conversation to have with your primary healthcare provider, such as your primary care physician or a virtual doctor through GNC Health, as well. Even if you are past your 20’s, it is never too late to increase your calcium intake to support your bone health. Calcium intake is about the long game to keep your bones healthy into old age.