Calcium is the most abundant mineral in the body with 99% of the body’s calcium stored in the bones and teeth, playing an essential role in the body’s metabolic processes.

Calcium is a vital component of the bone structure. The body’s calcium balance is maintained to promote bone health. Together with phosphorus, calcium phosphate is crystallized through bone mineralization in order to sustain strength, density and rigidity of the bones. Similar to the body’s bones, teeth are formed the same way bones are formed through creating the dentin from crystals providing teeth that are strong and enamel-resistant to decay.

Additionally, calcium is also stored in bones to serve as a "bank" that will release calcium to the body fluids when blood calcium concentration drops. Calcium in the blood is necessary for cells to regulate ion transportation across membranes, for maintenance of blood pressure, to help in the process of blood clotting, and to allow the secretion of hormones and neurotransmitters.

Dietary deficiency of calcium will result in diminution of bone mass. Bone loss is one of the major problems that comes with aging. If stored calcium is insufficient, osteoporosis will develop most especially in older people. In order to prevent rapid bone loss or susceptibility to osteoporosis, adequate amounts of calcium must be taken as early as in the growing years. In children, calcium deficiency can lead to rickets, a condition that is characterized by bone abnormalities and growth retardation. In order to avoid calcium deficiency, adherence to the calcium intake recommendations must be observed. However, calcium absorption varies with age and with the Vitamin D absorption of the body. For growing children, higher intake is recommended in order to develop bone mass. In this way, the bones have enough calcium to get into adulthood with higher bone density. For adult men and women aged 19-50 years, the recommended calcium intake is 1,000 mg/day and for those who are aged 51 years and older, 1,200 mg/day is the recommended value. For adolescents, 1,300 mg/day is the adequate daily intake of calcium. Some of the foods that are excellent sources of calcium are cheddar cheese, broccoli, turnip greens, sardines, black eyed peas, tofu, milk (cow’s milk and goat’s milk) and milk products, oysters, legumes, spinach, and collard greens.

It is important to be reminded not to exaggerate recommended calcium levels to avoid toxicity. Hypercalcemia may result from excessive intake of calcium and this can lead to soft tissue calcification. Other symptoms of calcium toxicity are constipation, urinary tract stone formation, malabsorption of other minerals and kidney dysfunction.


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