Calcium
Table of Contents
Macrominerals
Trace Minerals
Top Benefits of Calcium
Bone Health
This is the most well-known benefit. Calcium is the primary building block for your bones and teeth. For runners, who put a lot of stress on their skeleton, adequate calcium intake is crucial for maintaining bone density and preventing stress fractures.
Muscle Function
Calcium plays a critical role in muscle contraction, including your heart. When you run, your muscles rely on a steady supply of calcium to work efficiently.
Nerve Function
It helps with nerve signal transmission, allowing your brain to communicate with the rest of your body, which is vital for coordination and reaction time.
Blood Clotting
Calcium is a key component in the complex process of blood clotting, which helps your body heal from cuts and injuries.
Overall Body Balance
Your body needs a certain level of calcium in the blood to function properly. If you don’t get enough from your diet, your body will take it from your bones, weakening them over time.
Signs of Deficiency
Weakened Bones (Osteoporosis)
This is the most significant and long-term consequence. When your Body doesn’t get enough calcium from your diet, it takes it directly from your bones to maintain essential functions like heart and nerve health. Over time, this makes bones brittle and fragile, a condition called osteoporosis, which dramatically increases the risk of fractures, especially in runners.
Muscle Problems
You might experience more frequent muscle cramps, spasms, or general aches. This is because calcium is vital for proper muscle contraction. A deficiency can disrupt these signals, leading to uncomfortable and sometimes painful symptoms.
Tingling and Numbness
A more immediate sign of low calcium levels can be a tingling sensation, often around the mouth, fingers, and feet. This is a direct result of calcium’s role in nerve function.
Dental Issues
Your teeth also store calcium. A long-term deficiency can weaken tooth enamel, leading to increased risk of cavities and other dental problems.
Other Symptoms
In more severe cases, a chronic lack of calcium can lead to brittle nails, dry skin, and in extreme cases, more serious issues like seizures or abnormal heart rhythms.
Sources of Calcium
Dairy Products
This is a classic source, and for good reason. Dairy is a great, highly absorbable form of calcium.
- Milk: A single glass provides a significant amount of your daily needs.
- Yogurt: Excellent for calcium and often contains probiotics for gut health.
- Cheese: Hard cheese like Parmesan and Cheddar are particularly rich in calcium.
Leafy Greens and Vegetables
Don’t think you have to rely solely on dairy. These plant-based sources are fantastic for getting your calcium.
- Kale and Collard Greens: These are calcium powerhouses.
- Broccoli: Another great vegetable that’s easy to add to meals.
- Bok Choy: A popular choice in Asian cuisine that offers good dose of calcium.
Fish and Seafood
For those who eat fish, canned varieties are surprising and easy way to boost your calcium intake.
- Canned Sardines and Salmon: The edible, soft bones in these fish are a great source of calcium.
Fortified Foods and Drinks
Many foods are now fortified with calcium, making it simple to get it throughout the day.
- Plant-Based Milks: Soy, almond, and oat milks are often fortified to match the calcium content of cow’s milk. Always check the label!
- Fortified Orange Juice and Cereals: A quick and easy way to start your day with calcium.
Seeds and Nuts
Small but mighty, these are perfect for snacks or adding to your meals.
- Chia Seeds, Sesame Seeds, and Almonds: These are some of the best nut and seed sources of calcium.
A Quick Note on Supplements
While calcium from food is always best, supplements can be useful for those who can’t get enough from their diet. It’s always a good idea to talk to a doctor or a registered dietitian before starting any new supplement regimen.
RDA, AI and UL
Exceeding the Tolerable Upper Intake Level (UL)
Exceeding the Tolerable Upper Intake Level (UL) for calcium can lead to a condition called hypercalcemia (abnormally high levels of calcium in the blood) and other adverse health effects.
It is important to note that these consequences are most often seen with very high intakes, especially from supplements and fortified foods, rather than from food alone.
1.) Kidney Stones (Nephrolithiasis)
- Mechanism: Excess calcium in the body leads to a high concentration of calcium in the urine (hypercalciuria). This can cause calcium to combine with other compounds, most commonly oxalate, forming crystals that develop into painful kidney stones.
- Note: Paradoxically, a diet too low in calcium can also increase kidney stones risk because dietary calcium normally binds with oxalate in the gut, preventing its absorption. However, once intake goes above the UL, the risk increases again.
2.) Hypercalcemia and Associated Symptoms
This is the build-up of calcium in the blood and can be very serious, with symptoms including:
- Renal/Urinary: Frequent urination (polyuria) and excessive thirst due to the kidneys working harder to filter the excess calcium.
- Digestive: Constipation, nausea, vomiting, and loss of appetite.
- Nervous System/Mental: Fatigue, lethargy, confusion, difficulty concentrating, and in severe cases, depression.
- Vascular/Soft Tissue Calcification: Long-term, very high levels can lead to the hardening of soft tissues and blood vessels (vascular calcification), especially in the kidneys (nephrocalcinosis), which can impair kidney function and potentially lead to kidney failure.
3.) Cardiovascular Concerns
Some studies suggest a link between high-dose calcium supplements (not calcium from food) and an increased risk of cardiovascular events, such as heart attack.
- Proposed Mechanism: Excess supplemental calcium may deposit in the walls of arteries, leading to or accelerating vascular calcification, which can stiffed blood vessels and increase cardiovascular risk. However, the evidence is mixed and more research is ongoing.
4.) Milk-Alkali Syndrome (MAS)
This serious condition is associated with consuming excessive amounts of calcium (usually as a supplement like calcium carbonate) along with an absorbable alkali (like milk or certain antacids). It can cause hypercalcemia, metabolic alkalosis, and potential kidney failure.
5.) Interference with Other Nutrients
High calcium intake can interfere with the absorption of other essential minerals, particularly iron and zinc.
ZutisBljeg 