Calcium - a vital macronutrient involved in many biochemical reactions in the human body. The main element in the construction and strengthening of bones, teeth, it is necessary for the conduction of nerve impulses, normal contraction of myocardium, skeletal muscles, and blood coagulation. Depending on the age and sex of a person, the daily requirement of calcium is different - the growing body, pregnant and lactating women need the largest amount of macronutrients. With hormone therapy, intense physical and sports loads the need for calcium increases.
For preventive purposes, the recommended daily dose for an adult is 1000 - 1200 mg of calcium.
Adequate calcium intake from food contributes to:
- the formation of bone tissue, including teeth and cartilage
- normal bone structure and mineral density
- prevention and treatment of osteoporosis
- early formation of bone calluses and fracture healing
- normal blood coagulation
- support of skeletal muscle tone
- neutralization of the negative effects of lactic and uric acid accumulated in muscles due to the breakdown of fats and proteins (during physical activity).
- blood pressure regulation
The body stores calcium in the porous structure of long tubular bones and the body takes from the bone tissue, in case of insufficient intake of the mineral with food, as a result of which there is demineralization of the bones of the pelvis, spine and lower extremities.
Signs of calcium deficiency:
- joint pain, bone pain, tooth pain, brittle nails
- muscle spasms, rapid pulse.
- numbness of the extremities, cramps
- microcracks in the enamel of teeth, tooth decay
- stunting, rickets in children
- Frequent bone fractures, spinal deformity
- decreased blood clotting
- increase in blood cholesterol
- Skin rashes, including eczema
- allergic reactions
- heavy menstrual discharge
In 80% of cases of calcium deficiency is asymptomatic, which leads to the development of serious pathologies: osteoporosis, kidney stones, hypertension, osteochondrosis.
Causes of insufficiency development:
- lack of calcium-containing foods in the diet
- impaired absorption in the intestine, due to lack of lactose enzyme that breaks down milk protein or due to dysbacteriosis.
- excess of sodium, phosphorus, iron, lead, zinc, potassium, magnesium in the body
- chronic diseases of the digestive tract (gastric and duodenal ulcer, pancreatitis, diabetes mellitus, renal failure)
- in violation of the synthesis of the hormone controlling calcium metabolism (thyrocalcitonin), in thyroid disease
- due to pregnancy, breastfeeding, stressful situations, physical activity, smoking increase the consumption of the "bone-forming" element
- excessive consumption of drinks that impair absorption of the mineral in the intestine (carbonated drinks, energy drinks, coffee, alcohol)
- vitamin D deficiency, especially when following strict diets, vegetarianism, prolonged intake of diuretics and laxatives, which “wash out” calcium from the body.
To obtain the daily allowance, daily recommended to include in the diet, foods high in calcium: dairy products, poppy seeds, sesame, cheese, eggs, fish, garlic, nuts (almonds, hazelnuts) and greens (parsley). Calcium is well assimilated with vitamins B6 and B12, with sufficient content of vitamin D, magnesium.
Important: Make sure that you consume enough calcium, as a deficiency can contribute to osteoporosis of the bones and an excess can contribute to kidney and bladder stones.
Therefore, you should not take calcium without determining it in the blood and consulting a doctor.
