CALCIUM FACTS
Calcium Facts Calcium is the most common mineral in the human body. Calcium is a nutrient in the news because adequate intakes are an important determinant of bone health and risk of fracture or osteoporosis. Our nation suffers from approximately 1.5 million fractures annually with an associated health care cost of $13.8 billion. Approximately 99% of total body calcium is in the skeleton and teeth and 1% in blood and soft tissues. Calcium has four major biological functions: 1) structural as stores in the skeleton 2) electrophysiological - carries charge during an action potential across membranes 3) intracellular regulator and 4) as a cofactor for extracellular enzymes and regulatory proteins. Calcium is present in variable amounts in all the foods and water we consume, although the main sources are dairy products and vegetables. Majority people don't get enough calcium from regular diet. This section provides a collection of must-know's about calcium. Content is being updated constantly to give you the most current information about calcium. Calcium: General Facts Calcium is the most abundant mineral in the human body. The teeth and bones contain 99% of the body's calcium. The remaining 1% is in the extracellular fluids and blood. Calcium is one of the 6 macrominerals in the body, the others being magnesium, sodium, chloride, potassium, and sulfur. The macrominerals account for 4 - 5 % of total body weight. Approximately half of this weight comes from calcium. Calcium: General Functions Calcium is needed for: building strong bones and teeth regulating the heart beat clotting the blood proper thyroid function nerve impulse transmission The Role of Calcium in Bone Development Bones serve as a basic support system protecting vital organs and as a reservoir for calcium - the most abundant mineral in the body. In fact, 99% of the body's calcium is found in bones and teeth (the other 1% is found in cells, blood, and other body fluids). Despite its static appearance, bone is constantly being formed and broken down. This process, called remodeling, is the resorption (breaking down) of existing bone and deposition of new bone to replace that which has been broken down. At any one time, about 5% of bone surfaces in adults are undergoing remodeling. A number of interrelated hormonal, nutritional, mechanical, and genetic factors influence remodeling. Resorption of old bone and formation of new bone are processes that continuously overlap. The importance of these processes varies at different times throughout the life cycle. In general, from birth until about age 20, the bones are in a phase of active growth. This stage is characterized by an increase in bone length and bone width. Shaping of the growing bones, called modeling, also occurs at this time. Between the ages of 12 and 30, the rapid phase of bone dimensional growth tapers off and consolidation occurs with the attainment of peak bone mass. Although dimensional bone growth ceases at maturity, adult bone is constantly being remodeled. It is generally accepted that peak bone mass or maximum bone density and strength occurs by age 30. Studies indicate that peak bone mass at several skeletal sites (especially the proximal femur and vertebrae) may be reached as early as late adolescence. Peak rate of calcium accretion occurs at about age 12.5 years for girls and 14 years for boys. Beginning in the 40s or later, resorption of existing bone starts to exceed formation of new bone, resulting in a net loss. Age-related bone loss is influenced by both genetic and environmental factors. This also occurs at different times in the two different types of bone - trabecular and cortical. Trabecular bone, which is spongy in appearance, forms the internal support network for the cortical shell, vertebrae, and other bones. Cortical or compact bone forms the outer shell of almost all bones and is predominant in shafts of long bones such as those in the arms, legs, hands, and feet. The Role of Calcium in Teeth Development Calcium also is important for the development of teeth. Teeth, like bones, are calcified tissues. The teeth begin to form in the first few months of fetal life and the mineralization process continues into late adolescence. An adequate intake of calcium, is needed for proper development of tooth structures. Although the mature tooth is metabolically active, the fully eruptive adult tooth is not significantly subject to resorption. Unlike bone, teeth do not readily release their calcium when the body's needs for this mineral are not met by the diet. Blood Calcium Level The level of ionized calcium in the blood must be maintained within a narrow range to perform calcium's regulatory functions. When the diet is low in calcium, the bones release enough calcium into the bloodstream to meet the body's needs. Although the amount of calcium outside bones and teeth is relatively small, it is required for a number of basic regulatory functions including: Contraction and relaxation of muscle (including normal heart beat) Coagulation of blood Transmission of nerve impulses Activation of enzyme reactions Stimulation of hormone secretions Integrity of intracellular cement substances Even during severe dietary calcium deficiency, blood calcium levels vary only slightly within the normal range. To do this, the body regulates blood calcium in three ways. First, the kidneys can decrease urinary calcium excretion. Second, the body can adjust the efficiency of dietary calcium absorption. Third, the body can withdraw calcium from bones. The body activates these processes by three main hormones: Parathyroid Hormone (PTH) PTH is the primary regulator of blood calcium levels, responding rapidly to minor changes in calcium levels. When calcium levels drop below normal range (hypocalcemia), PTH is released to decrease urinary calcium excretion and mobilize calcium from bone. Calcitriol This hormonal form of vitamin D is produced by the kidneys in response to stimulation by the parathyroid hormone. Calcitriol (1,25(OH)2 D) increases calcium absorption from the intestine and limits calcium excretion when blood calcium levels are low. Calcitonin An increase in blood calcium stimulates calcitonin, a hormone synthesized in the thyroid gland. This hormone lowers blood calcium by inhibiting bone resorption. Calcitonin's physiological function as a regulator of blood calcium levels is relatively minor compared to the actions of PTH and calcitriol. Calcium Deficiency Symptoms One of the major symptoms of a deficiency of this important mineral are skeletal abnormalities. Osteopenia, osteomalacia, osteoporosis and rickets may all be caused by calcium deficiency. Osteomalacia is a failure to mineralize the bone matrix, resulting in a reduction of the mineral content of the bone. In children, osteomalacia is known as rickets. When children have rickets, their bones become soft and flexible, bending in ways normal bones would not. Features of rickets include bowed legs, beaded ribs, large foreheads, sunken chests (pectus excavatum), protruding chests (pectus carnitum) and hyperextendable joints. Osteopenia is the presence of less than normal amount of bone. Osteopenia, if not treated, may result in osteoporosis. Osteoporosis occurs when the composition of the bone is normal, but the mass is so reduced that the skeleton loses its strength and becomes unable to perform its supporting role in the body. In this case, fractures may occur due to minor falls and bumps, or bones may even break under their own weight. People with osteoporosis may have a hump in their backs, scoliosis (curvature of the spine), kyphosis (rounded shoulders) or lose height. These conditions may be caused by the buckling of their weakened spines, no longer being strong enough to hold the body upright. The bones act as a reservoir for calcium. When the amount of calcium in the blood supply dips too low, calcium is borrowed from the bones. It is returned to the bones from calcium supplied through the diet. When diets are low in the mineral, there may not be sufficient amounts available to be returned to the bones. Over time, this net loss can lead to osteopenia or osteoporosis. Other symptoms of calcium deficiency include insomnia tetany premenstrual cramps hypertension (high blood pressure) Low calcium intakes have also been linked to premature births and some forms of cancer, including colon and breast cancer. Why is Calcium Critical for Boys and Girls? Most of the body's bone mass starts to form before children enter puberty. During adolescence about 75-85% of the skeleton is formed. Therefore, boys and girls need to eat the right amount of calcium, the building blocks for bone. Where is Calcium Found in the Body? Bones and teeth make up 99% of the body's calcium content. The rest is found in blood and tissues. How To Retain Maximum Amount of Calcium from Cooking? To retain the maximum amount of calcium from foods, you must cook foods in a minimal amount of water, and for the shortest possible time. Calcium and Weight Loss Calcium is an essential element in bones and this necessary mineral is abundant not only in cheese and milk, but in green leafy vegetables, fish, meats, and beans. However, some people are allergic or sensitive to dairy foods and need to avoid them. Calcium is important in the prevention of osteoporosis, but researchers are now also looking at the relationship between calcium and weight loss. It was determined that low calcium intakes in women corresponded to a high body weight. Evidently, the women who were studied substituted calcium-rich foods and beverages with carbonated beverages such as soda. In another comparative study, children whose diets were supplemented with calcium gained less fat than children did on a standard diet. It is believed that without adequate body stores of calcium, the body cannot properly metabolize fat. With the information being so new regarding calcium and weight loss, a person should probably limit calcium usage for weight loss and seek the advice of a health care professional for more information. Usage of Calcium Why are more people fracturing more bones more often? There is a definite increase in fractures in the population: both in absolute number and in percentages of hospital admissions. And it's not only in the elderly, a rapidly growing segment of the population, but in all age groups. Projections predict a 20% increase in fracture rates over the next two decades. The answers to the first question-why so many fractures?-is threefold. Inactivity heads the list, with decreased nutrient intake and increased use of drugs close behind. Healthy gravity stress, the result of activity and exercise, is most important for bone strength. People with sedentary jobs and/or who don't exercise run a higher risk of fracture than those who are active. The physical stress on the bones maintain and even build their strength. The best example of this problems is an astronaut. While in the weightless (gravity-free) environment of outer space, the astronaut loses bone mass very quickly. Measurements show extremely large amounts of bone loss in astronauts in space for relatively short times. One reason it is presently impossible to send humans to the planet Mars is due to the extreme loss of bone (and muscle) which would result in death before they could return. Associated with inactivity is a decreased food and nutrient intake. Calcium is one important nutrient, but its utilization in the body may be more important a factor than just getting enough of this important mineral. Factors associated with calcium usage include eating the right fats, enough stomach hydrochloric acid and exercise. Magnesium and phosphorus are two other important minerals for strong bones. In the case of phosphorus, there is sometimes too much which can cause calcium loss in the bones. Soft drinks and lecithin are two dietary sources of phosphorus which when consumed in excess can cause calcium loss. Mental and emotional stress may also play a significant role in calcium usage. Individuals who go through these experiences sometimes have a lower calcium absorption despite normal intakes. Various prescription and over-the-counter drugs can also have a negative effect on calcium use in the body. This occurs through disturbances of normal kidney and intestinal function. Calcium Quiz We all know calcium is good for building strong bones, but did you know that calcium also helps your muscles contract and relax, helps your blood clot and helps your nerves send messages? To see how calcium savvy you are, try this quiz: TRUE OR FALSE 1. You need calcium throughout your life, not just when you're young. True False 2. A diet low in calcium may increase your risk of osteoporosis, hypertension and colon cancer. True False 3. If you are on the go with little time to spare, taking a calcium supplement is the best way to meet your calcium needs. True False 4. If you consume a lot of calcium you will get kidney stones. True False 5. If you are lactose intolerant, you should avoid all milk and dairy products. True False MULTIPLE CHOICE 6. To reach your calcium goals every day, you need to consume: A. 1 to 2 servings from the Dairy Group B. At least 3 servings from the Dairy Group C. More than 4 servings from the Dairy Group 7. Which has the most calcium per 1 -cup serving? A. Whole milk B. 2% reduced-fat milk C. 1% low-fat milk D. Nonfat milk E. Chocolate milk 8. To get about the same amount of calcium in 1 cup of milk, you need to consume: A. 1.5 ounces of cheese like cheddar or Swiss B. 1.5 cups cooked kale C. 6 oranges D. 6 corn tortillas E. Any of the above 9. If you aren't getting enough calcium from you diet, your body will take what it needs from your: A. Bones B. Liver C. Muscles 10. Vitamin D helps your body absorb calcium. You can meet your needs for vitamin D by: A. Drinking vitamin D-fortified milk B. Exposure to sunlight C. Both A and B Answers 1. You need calcium throughout your life, not just when you're young. True. You never outgrow your need for calcium. Adults, both men and women need at least 1,000 mg every day. Why? Even after you've stopped growing tall, your bones continue to grow strong and dense up until about 30. As you continue to age, calcium helps maintain your bone density. 2. A diet low in calcium may increase your risk of osteoporosis, hypertension and colon cancer. True. Meeting your calcium needs may reduce your risk of osteoporosis by helping you reach your genetically determined peak bone mass, usually at around age 30., and by slowing age-related bone loss in later years. Research shows that getting plenty of calcium can help keep your blood pressure in check and may also reduce your risk of colon cancer. 3. If you are on the go with little time to spare, taking a calcium supplement is the best way to meet your calcium needs. True. High quality calcium supplements have gradually become the major source of calcium supply for many people. More and more calcium products powered by new technology breakthroughs are available today. Those products tend to be more effective and distinguished with their multi-functional feature. Some of those calcium supplements are used extensively for bone and joint disorders such as arthritis, osteoporosis, bone spurs and fibromyalgia. 4. If you consume a lot of calcium you will get kidney stones. False. Unless you have a history of kidney stones, a high calcium intake - up to 2,000 mg per day - does not cause kidney stones. On the contrary, some research shows that consuming the recommended amount of calcium may actually reduce your risk of kidney stones. 5. If you are lactose intolerant, you should avoid all milk and dairy products. False. You don't have to give up milk and dairy products if you have trouble digesting lactose. Most people who have trouble digesting lactose can consume at least 1 cup of milk with food. Aged cheeses like cheddar and yogurt with "live active cultures" are also more easily digested and lactose-free dairy products are another good choice. 6. To reach your calcium goals every day, you need to consume: B. Most adults need 1,000 mg of calcium a day - or the amount found in 3 servings from the Dairy Group. One cup of milk, flavored or unflavored, contains about 300 mg of calcium, as does a cup of yogurt or 1.5 ounces of cheese. Milk and dairy products provide 75% of the available calcium in the food supply. Without them, it's unlikely you'll get enough of this bone-building mineral from your diet. 7. Which has the most calcium per 1 -cup serving? D. Fat-free milk has the most calcium per 8-ounce serving, but all have approximately 300 mg per serving. These milks differ in their calorie and fat contents. If you're concerned about fat and calories, there are a variety of milk products to choose from: 2% reduced-fat milk (120 calories, 5 g fat) 1% low-fat milk (100 calories, 2.5 g fat) Fat-free milk (80 calories, 0 g fat) 8.To get about the same amount of calcium in 1 cup of milk, you need to consume: E. Milk and dairy products are the richest sources of well absorbed calcium - and they're convenient too. Other foods, including some green leafy vegetables, canned fish with edible bones, bread and cereals also contain calcium, but in smaller amounts compared to foods from the dairy group. Some foods like spinach contain substances that can decrease calcium absorption. For this reason, it's important to choose a variety of calcium-containing foods. 9.If you aren't getting enough calcium from you diet, your body will take what it needs from your: A. If your diet's short of calcium, your body will "rob" what it needs from your bones for other important functions (e.g.., muscular contraction and relaxation, sending nerve signals, clotting blood). Over time, calcium losses from bone can increase your risk of the bone-crippling disease osteoporosis. 10.Vitamin D helps your body absorb calcium. You can meet your needs for vitamin D by: C. Traditional calcium supplements are hardly absorbed in the pH medium of the small intestine. With the help of Vitamin D, their absorption rate is slightly higher. Fortified milk and sunlight are good sources of vitamin D. When you are in the sun for about 15-20 minutes/day, your body makes enough vitamin D. If you stay indoors or wear a topical sunscreen with a SPF of 8 or greater, you will need to rely on food for vitamin D. Vitamin D-fortified milk is your best bet since it's one of the richest sources of vitamin D in the food supply. EZorb Calcium , on the other hand, does not need participation of Vitamin D nor magnesium for better absorption. Calcium aspartate anhydrous (CalAA) is absorbed in its molecular form. If You Scored: 8-10 Excellent. You're taking steps that can help keep your bones in good shape. 5-7 Good. You are on the right track to good health, but you still need to bone-up on calcium. 1-4 Fair. You have some work to do to become a calcium whiz. Remember, it's never too late to strengthen your bones and your overall health. Calcium and Osteoporosis Calcium to build bone strength Why do kids need calcium? Bones are half protein and half mineral. The main protein is collagen, which is also found in cartilage. Feel the tip of your nose or your ear: they are made of flexible cartilage. That is what the bones would be like without any mineral. The major minerals are calcium and phosphate. If growing pre-teens and teenagers do not get enough calcium, the bones will not be as strong as they could be. Weak bones break more easily. How much calcium is needed for strong bones? Pre-teens and teenagers should get 1200 mg calcium each day. Taking calcium for osteoporosis About age 30, men and women begin to slowly lose bone mass. A diet rich in calcium helps build strong bones and is an essential part of prevention and treatment of osteoporosis. Getting enough calcium slows bone loss. Women who have gone through menopause lose bone mass more rapidly. Too much bone loss causes osteoporosis, which can lead to broken bones and other serious health problems. Calcium is found in many foods, including dairy products such as milk or yogurt. If you do not get enough calcium from the foods you eat, you may choose to take calcium supplements. If you are diagnosed with osteoporosis, you should take calcium supplements. Why is calcium used to treat or prevent osteoporosis? Calcium maintains or helps reduce the rate of bone loss that occurs with osteoporosis. Taking calcium supplement can help strengthen your bones. Unprecedented 92% absorption rate... View Items Back To Top