Calcium is a mineral that is necessary for the formation and strengthening of bones and teeth. Additionally, it is involved in blood clotting, the functioning of nerves and muscles and the transport of other minerals in body cells. Sufficient intake of calcium reduces the risk of osteoporosis later in life.

What products contain calcium?

Calcium is mainly found in dairy products and cheese, but also in grain products, soy milk or yogurt, soybeans and certain vegetables such as kale and spinach. In dairy products it mainly occurs in the form of calcium phosphate. Other forms are used in supplements, such as calcium citrate malate. Both are well absorbed by the intestines. Vitamin D is important to promote the absorption of this mineral and to be able to fixate it in the bones.

Deficiency

A deficiency can lead to osteoporosis and an increased risk of bone fractures later in life. Therefore, it is important to eat products rich in calcium. The daily recommended amount for adults is 950 grams, with a maximum of 2.5 grams. Due to salt, alcohol, caffeine in coffee, tea and cola, the body loses calcium through the urine.

At an older age (women over 50 years and men over 70 years) it is absorbed less well into the blood. If there is a shortage, the bones will decalcify and osteoporosis may develop. The more calcium is present in the bones at a young age, the longer the bones remain strong. Exercise also helps against the decalcification of bones later in life.

Excess

Consuming over 2.5 grams of calcium per day increases the risk of developing urinary tract/kidney stones, calcification of the kidneys and blood vessel walls. Excess calcium can also result from prolonged intake of tablets for heartburn containing calcium bicarbonate, such as ‘Rennies’.

Possible symptoms of deficiency or excess:

• Malaise
• Weight loss
• Nausea
• Upper abdominal pain
• Mental changes (tiredness, lethargy, confusion)
• Bone pain

Would you like to know your blood calcium levels?
In the Energy & Stress, Vitamins & Minerals, Total Health and PMO uitgebreid, this value is measured.

Sources

• Voedingscentrum: calcium. Available athttps://www.voedingscentrum.nl/encyclopedie/calcium.aspx
• Informatiecentrum voedingssupplementen & gezondheid: calcium. Available at https://www.ivg-info.nl/voedingssupplementen/mineralen/calcium/