Calcium

Calcium plays a vital role in both the development and maintenance of healthy bones throughout your life.¹ It combines with other minerals to create hard crystals that become integral to the structure and strength of our bones.² Particularly during periods of active growth, it's essential to ensure an adequate intake of calcium to establish peak bone mass.

In addition to its bone-related functions, calcium acts as an intracellular messenger in cells and tissues throughout the body.⁴ It is important for widening and narrowing of blood vessels, normal muscle and nerve function and hormonal secretion.⁴

Calcium intake during pregnancy, as recommended by a healthcare professional, can help to reduce the risk of preeclampsia (a condition associated with perinatal complications).³

Sources of calcium

The main sources of calcium include dairy products and their derivatives, with smaller amounts found in bony fish such as sardines, leafy greens, legumes, certain nuts and fortified soy milk and breakfast cereals.^1,2

The amount of calcium absorbed by the body, known as calcium bioavailability, varies depending on the food source. When compared to milk, dried beans have an absorption rate of around 50%, while spinach has a lower absorption rate of approximately 10%.¹

It's important to note that the calcium quantity listed on food product labels indicates the calcium content within the food but doesn't necessarily reflect the amount that your body will absorb.²

Signs and consequences of calcium deficiency

Calcium deficiency can occur in people with a chronic lack of dietary calcium intake or those experiencing reduced capacity to absorb calcium. To keep blood calcium levels stable, the body will sometimes remove calcium from bones.²

In an ideal scenario, the "borrowed" calcium from the bones is later replaced. However, this restorative process doesn't always occur, potentially resulting in severe consequences like osteoporosis.²

Postmenopausal women and individuals with milk allergy or lactose intolerance are at higher risk of developing osteoporosis.^1,2

Did you know?

The human body needs vitamin D in order to absorb calcium.¹ That means an individual may not fully benefit from a calcium-rich diet if he / she has a low vitamin D status.