Role of Calcium in Human Body

Introduction:

Calcium is the most abundant mineral found in the human body as it is a major component of the human bone structure. Calcium can also be the most essential one mineral as it maintains the integrity of the human skeleton. Its absorption into the bones is promoted by the vitamin D. But its absorption can also be impaired with the increased amount of oxalic acid in body that is rich in green leafy vegetables. The other main function of calcium is the healthy functioning of muscles. It must be supplemented if is deficit but the overconsumption can also cause the bloating or flatulence in the stomach.  In this article, the discussion will be about the calcium role, sources, dosage and issues related to it.

Role of calcium:

Calcium plays many important roles in human body. These may include:

Calcium is essential for the healthy muscle functioning and also of the cardiac muscles. It contributes to the muscle contraction. When a nerve impulse come and stimulates the muscle, calcium is released. It carries out the muscle contraction with the help of actin proteins of muscles. When the muscle is relaxed calcium is sent back out of muscles.

Calcium plays its role in the normal blood clotting helping the factors responsible for this clotting.

Calcium also acts as a co-factor for many enzymes carrying out the reactions in human body. Without calcium, these enzymes wouldn’t work properly.

Calcium also contributes in the relaxation of smooth muscles as in blood vessels.

It also contributes in sending and receiving nerve signals.

It assists in the release of hormones and other chemicals.

One of its functions is oocyte activation.

Sources of calcium: 

The food sources of calcium may include:

Milk

Cheese 

Yogurt 

Seaweeds

Nuts and seeds e.g pistachio, almonds and hazelnuts

Beans 

Figs 

Broccoli

Spinach 

Dandelion leaves 

Fortified breakfast cereals

Crushed eggshells also contain calcium and can be added to food and drinks in powder form

Soy milk and almond milk may also be the rich sources of calcium

Salmons and sardines

Other sources:

Supplements:

The calcium can also be provided through the supplement intake. Calcium is found in many multivitamin mineral-supplements. The amount usually varies with different supplements. Dietary supplements may contain only calcium as its ingredient or calcium with vitamin D that enhances the calcium absorption. The supplements of calcium come in the form of:

Calcium citrate: It is an expensive supplement and is absorbed well in body when the stomach is empty. It contains 21 % of elemental calcium.

Calcium carbonate: It is a cheap one and is absorbed well when taken with food. It contains 21 % of the elemental calcium.

Calcium is more beneficial when it is not taken more than the amount of 500 mg as a one shot.

RDA Dosage of calcium:

The RDA (recommended daily allowance) dose of the calcium on daily basis differs for different age phases, gender and conditions:

Breast feeding and pregnant lady should consume 1000 mg per day of calcium.

For 19 to 50 years age people RDA of calcium is 1000 mg per day.

For children and teenagers of 9 to 18 years age, RDA is 1300 mg per day.

For children 4-9 years, the RDA is 1000 mg per day.

For the infants 1-3 years, RDA of calcium is 700 mg/day. 

For older adults more than 50 years of age, male requires 1000 mg per day and females require 1200 mg per day.

Side-effects:

Over-consumption: If the calcium is consumed in excess for short period of time, it usually causes no harms but when over doses are consumed for a longer period of time, it usually increases the risk of the kidney stone formation.

Under-consumption: if the calcium is not consumed in enough amounts it can cause the condition of hypocalcemia. Moreover, it can lead to the development of osteoporosis that renders the bones soft and brittle more susceptible to fractures and falls.

The deficiency of calcium in blood can also cause the muscle stretch and fatigue.

Its deficiency can also lead to malfunctioning of heart muscles confusing the rhythms and the skeletal muscle contraction.

Conclusion:

So, in a nutshell calcium being the most abundant mineral in human body is essential for bone health and growth. Its deficiency or over consumption can result in many issues e.g osteoporosis and kidneys stones etc.