Getting your calcium in (even if you don't drink milk!)
When many of us were growing up, we were told the importance of having 3 serves of dairy to get our calcium in for ‘strong bones’. But there is a lot more to this mineral than meets the eye, and we don’t need to rely on dairy to get enough on a daily basis.
So let’s explore why you need calcium for wellbeing and how to ensure you get your daily need fulfilled.
What is calcium?
Calcium is one of the key minerals for wellbeing. In fact, it’s the most abundant of all the minerals in the human body! But like all minerals, it is still classed as a ‘micronutrient’, because we need it in small amounts compared to macronutrients such as protein or fats.
It’s also a nutrient that we need to consume in the diet. The human body cannot produce calcium, so it needs to come in via food and/or supplements.
The function of calcium
As the most abundant mineral, you can imagine that it has many roles in the body! 99% of the body’s calcium is stored in our bones and teeth. This is both to provide structure, but also to hold calcium in reserve if blood calcium levels drop low.
Some of its vital functions include:
Bone and teeth – calcium is the primary structure block for bones and teeth. It contributes to the strength and density of bone. During youth, calcium helps to build strong bones, and from adulthood, it acts to prevent bone loss and reduce risk of osteoporosis.
Muscle function – along with magnesium, calcium works to support muscle function. Unlike magnesium that relaxes muscle tissue, calcium’s job is to contract the muscle. This includes skeletal muscles that we use consciously such as biceps, but also involuntary muscles such as those in the heart and digestive tract.
Nerve signals – calcium is involved in the communication between nerves. It does this by allowing the release of neurotransmitters (often called brain chemicals). This means that calcium is critical for all sorts of functions throughout the nervous system, from automatic reflexes to brain functions.
Blood clotting – calcium plays a part in blood clotting, protecting us from bleeding too much when injured.
Heart function – As we touched on earlier, calcium is needed for the contraction of heart muscle. It also plays a role in maintaining a healthy blood pressure.
The problem with low calcium intake
Calcium deficiency can cause a host of health issues. Some are immediate, and others can take many years to surface. Low intake can lead to:
Muscle cramps and spasms
Numbness and tingling
Fatigue
Irritability
Osteopenia and osteoporosis
Tooth decay and loss
Growth delays in children
Cardiac dysfunction such as heart rate and blood pressure issues
Reduced blood clotting and increased bruising
Who needs more calcium?
Of course, we all have bones, nerves and muscles, so we all need calcium! However, there are some groups that need to pay particular attention to their intake:
Post-menopausal women – when oestrogen drops during menopause, bone loss is accelerated. This increases the risk of osteoporosis. But this risk can be reduced by consuming more calcium (as well as increasing other bone-supportive nutrients)
Those who are pregnant or breastfeeding – calcium needs are higher during pregnancy and when nursing, as it is required to support the baby’s bone and teeth development
Lactose/dairy intolerance and plant-based diets – although it is far from the only source, those who avoid dairy intake can struggle to get enough calcium into their diet
Getting your calcium in
So you want to increase your calcium intake – how can you make that happen? The good news is that there are plenty of calcium-rich foods out there. Some high-calcium foods include:
Dairy – milk, cheese and yoghurt (and yes, you can opt for sheep or goat options if you don’t do well on cow-based options!)
Leafy greens – think kale, bok choy and broccoli
Fish – particularly smaller fish with bones
Nuts and seeds – almonds, chia seeds and sesame seeds
You can also include fortified foods such as plant-based milks, juice and breakfast cereals. I do recommend that wholefood options are the primary source of your intake, as fortified foods are often highly processed.
However, keep in mind that calcium is affected by many other factors. Some of the considerations include:
Vitamin D – you need adequate vitamin D to absorb calcium from food
Phytates and oxalates – these compounds found in plant foods can bind to calcium and reduce how much you can absorb
Caffeine and sodium – high intake of either of these can lead to greater loss of calcium through the kidneys
Age – as you get older, your body becomes less efficient at absorbing calcium. This is one reason why older people are often recommended a calcium supplement