KNOW YOUR MINERAL: CALCIUM

Essential Mineral for Strong Bones and Overall Health

Calcium is the most abundant mineral in the body, playing a crucial role in building and maintaining strong bones. It also supports various vital functions, such as muscle contraction, nerve signalling, blood pressure regulation, blood clotting, and hormone release. Here’s a comprehensive guide on calcium needs, sources, deficiency risks, and supplement tips.

How Much Calcium Do You Need?

According to the Indian Council of Medical Research (ICMR) 2021 recommendations, the daily calcium requirements vary by age and physiological conditions:

How to Obtain Recommended Calcium Quantities

Dairy products are rich natural sources of calcium, including milk, yogurt, and cheese. Other excellent sources are tofu, leafy vegetables like broccoli and Chinese cabbage, and nuts and seeds such as almonds, chia, and sesame. While spinach is rich in calcium, the presence of phytic and oxalic acids reduces calcium absorption to just 5%, compared to 27% from milk.

Avoiding Excess Calcium Intake

Consuming too much calcium can lead to kidney stones and hinder the absorption of other essential minerals like iron, zinc, magnesium, and phosphorus. High doses of Vitamin D (over 1000 IU/day) can also elevate calcium levels excessively. Some studies suggest that high calcium intake might increase the risk of heart disease and prostate cancer, though findings are not conclusive.

Calcium Deficiency Risks

Certain groups are at higher risk of calcium deficiency, including:

• People who avoid dairy products
• Those with lactose intolerance or metabolic absorption disorders
• Vegans
• Post-menopausal women, who lose approximately 1% bone mineral density per year due to hormonal changes, leading to osteoporosis over time
• Individuals consuming high levels of sodium, caffeine, and alcohol
• People with digestive disorders or Vitamin D deficiency

Taking Calcium Supplements

Your healthcare provider may recommend calcium supplements if you’re deficient, pregnant, or at risk of preeclampsia. Here are some tips for taking calcium supplements:

• Start Slowly: Begin with 500 mg/day for a week, then gradually increase the dose.
• Spread Intake: Do not take more than 500 mg at a time to enhance absorption and reduce side effects like gas, bloating, and constipation.
• With Food: Take calcium with or immediately after meals for better absorption.

Choosing the Right Supplement

Common calcium supplements include calcium carbonate and calcium citrate. Calcium carbonate is affordable and contains 40% calcium, while calcium citrate, containing 21% calcium, is more expensive and recommended for those with specific health conditions like achlorhydria. Opt for supplements that include Vitamin D to enhance calcium absorption. Always ensure supplements are from reputable sources and tested for quality and safety.

Potential Drug Interactions

Calcium supplements can interact with certain medications. For example:

• Levothyroxine: Used for hypothyroidism and thyroid cancer, should not be taken within 4 hours of calcium carbonate.
• Lithium: Long-term use, or use with calcium supplements, can cause high calcium levels in the blood.
• Quinolone Antibiotics: Such as ciprofloxacin and levofloxacin, should not be taken within 2 hours of calcium supplements.

Always consult your healthcare professional about the simultaneous use of supplements and medications to avoid adverse interactions.

Conclusion

Calcium is vital for maintaining strong bones and supporting many body functions. Understanding your calcium needs, obtaining it from diverse sources, and taking supplements responsibly can help you maintain optimal health. Always consult with your healthcare provider for personalized advice and recommendations.