What is calcium and what are its benefits?

Kalsium nedir ve faydalari nelerdir?

Calcium, a mineral essential for all living organisms, plays a major role in bone development and the maintenance of bone health. A balanced diet is crucial for adequate calcium intake, as the body cannot produce calcium on its own.

What is calcium?

Calcium is a vital mineral required by all living organisms, including humans. It is the most abundant mineral in the human body and is essential for bone health. Teeth and bones are formed with the help of calcium. Its chemical symbol is Ca. Approximately 99% of the body’s calcium is found in bones and teeth, making it a key mineral for protecting skeletal and dental structures. Although the body cannot produce calcium on its own, it is obtained through food.

Why do we need calcium? What does calcium do?

About 99% of calcium in the human body is stored in bones and teeth. Calcium has many important functions. It is essential for bone growth, development, and maintenance. It supports skeletal development during childhood and helps maintain bone integrity in adulthood. As aging progresses, bone density decreases, and calcium helps slow this process. During menopause, women experience significant bone density loss, increasing the risk of osteoporosis; therefore, calcium intake is especially important.

Calcium also plays a role in muscle function by regulating muscle contractions. In addition, it is essential for blood clotting and helps maintain normal heart muscle function.

The importance of calcium can be summarized as follows:

  • Prevents high blood pressure risk during pregnancy

  • Has a positive effect on cholesterol levels

  • May reduce the risk of colon cancer

  • Supports metabolism

  • Improves inflammation markers when taken with vitamin D

What causes calcium deficiency?

Vitamin and mineral deficiencies may present with various symptoms. Prolonged calcium deficiency increases the risk of serious health problems. Symptoms include muscle cramps, loss of appetite, difficulty swallowing, fainting, and brittle nails.

Other symptoms and conditions associated with calcium deficiency include:

  • Memory problems

  • Bone damage

  • Irregular heart rhythm

  • Blood pressure issues

  • Weakness

  • Numbness in hands and fingers

  • Dental weakness

  • Anxiety

  • Impaired bone development in children

  • Osteoporosis

  • Osteopenia (low bone density)

  • Hypocalcemia (low blood calcium levels and related disorders)

How much calcium is needed?

Daily calcium requirements vary by age and gender:

  • 0–6 months: 200 mg

  • 7–12 months: 260 mg

  • 1–3 years: 700 mg

  • 4–8 years: 1000 mg

  • 9–18 years: 1300 mg

  • 19–50 years: 1000 mg

  • 51–70 years: 1000 mg for men, 1200 mg for women

  • 71+ years: 1200 mg

Pregnant and breastfeeding women require approximately 1000–1300 mg per day depending on age. In some cases, doctors may recommend calcium supplements.

Foods that contain calcium

Calcium can be obtained naturally through diet. Common calcium-rich foods include:

  • Yogurt

  • Eggs

  • Milk

  • Sardines, salmon

  • Cheese

  • Vegetables such as broccoli and cabbage

  • Fresh fruit juices

  • Nuts such as hazelnuts and almonds

  • Soy milk

  • Seeds (sesame, chia, etc.)

  • Legumes

  • Grains

  • Corn flour and cornbread

Conditions that lead to calcium deficiency

The following conditions and lifestyle factors may cause low calcium levels (hypocalcemia):

  • Eating disorders such as bulimia and anorexia

  • Mercury exposure

  • Excess magnesium intake

  • Long-term laxative use

  • Certain medications such as chemotherapy or corticosteroids

  • Chelation therapy

  • Parathyroid hormone deficiency

  • High protein or sodium intake leading to increased calcium loss

  • Certain cancers

  • Excess caffeine, soda, or alcohol consumption

  • Inflammatory bowel disease (Crohn’s disease and others)

  • Certain surgical procedures (including bariatric surgery)

  • Kidney failure

  • Pancreatitis

  • Vitamin D deficiency

  • Phosphate deficiency

The body also eliminates calcium through sweat, urine, and feces, and certain habits can increase this loss.

Causes of high calcium

High calcium levels in the body are called hypercalcemia. Excess calcium may lead to kidney stones and impaired brain or heart function. Therefore, calcium supplements should only be used when necessary and under medical supervision.

Calcium supplements

Doctors may recommend calcium supplements for individuals with deficiency. General recommendations include:

  • Consult a doctor before use

  • Follow prescribed dosage

  • Take with food for better absorption

  • Divide doses throughout the day (usually 2–3 times)

Supplements may increase daily intake by about 300 mg.

How to correct calcium deficiency

Calcium deficiency diagnosed through blood tests is treated through dietary changes and, if necessary, calcium supplementation.

Side effects of calcium

Some people may experience gastrointestinal side effects such as bloating, constipation, and gas. Calcium citrate generally causes fewer side effects than calcium carbonate. Splitting doses throughout the day may reduce side effects.

What happens with excessive calcium intake?

High doses (over 1500 mg/day) may cause stomach pain and diarrhea. Calcium may interfere with absorption of certain medications such as thyroid drugs, osteoporosis medications, and antibiotics. Excess intake combined with vitamin D and thiazide diuretics may increase the risk of kidney stones.

Who should take calcium supplements?

Calcium supplements may be recommended for:

  • Postmenopausal women

  • Women with absent menstruation

  • Vegans

  • People over 70

  • Individuals with high protein or sodium intake

  • Patients with osteoporosis

  • People with inflammatory bowel disease

Lifestyle habits that reduce calcium

Factors that reduce bone calcium and density include:

  • High salt diet

  • Excess caffeine intake

  • Excess alcohol consumption

  • Low body weight

  • Very high fiber intake

  • Low physical activity

  • Low vitamin D levels

  • Smoking

Normal blood calcium level

Normal blood calcium levels range from approximately 8.5–10.3 mg/dL. Higher values may indicate hypercalcemia and require medical evaluation.

Relationship between vitamin D and calcium

Vitamin D helps regulate calcium and phosphate levels in the body and supports calcium absorption, contributing to strong bone structure.

Causes of high calcium levels

Conditions that may cause elevated calcium include hyperparathyroidism, certain cancers, hyperthyroidism, and some medications or vitamin excess.