Introduction

Calcium is an essential mineral required for strong bones and teeth, proper muscle contraction, nerve transmission, and heart rhythm regulation. About 99% of the body’s calcium is stored in bones and teeth, while the remaining 1% supports critical metabolic functions.

What Is Calcium?

Calcium is a major mineral that the body cannot produce on its own and must be obtained through diet or supplements.

• Type: Essential mineral
• Main role: Bone structure and neuromuscular function
• Storage: Bones and teeth

How Calcium Works in the Body

Calcium plays both structural and functional roles. When blood calcium levels drop, calcium is released from bones to maintain vital functions.

• Builds and maintains bones and teeth
• Enables muscle contraction and relaxation
• Supports nerve signal transmission
• Helps regulate heartbeat and blood clotting

Sources of Calcium

• Milk, curd, and cheese
• Yogurt and paneer
• Sesame seeds (til)
• Ragi (finger millet)
• Almonds
• Green leafy vegetables
• Fortified foods

Calcium Deficiency

Calcium deficiency develops gradually and may go unnoticed until bone loss becomes significant.

Common deficiency symptoms include:

• Muscle cramps and spasms
• Weak or brittle bones
• Frequent fractures
• Numbness or tingling in fingers
• Fatigue

Long-term deficiency may lead to osteopenia or osteoporosis.

Dosage & How to Take Calcium

• Adults (19–50 years): 1000 mg/day
• Women (51+ years): 1200 mg/day
• Men (71+ years): 1200 mg/day
• Pregnancy & breastfeeding: 1000–1300 mg/day

Calcium is best absorbed when taken in divided doses with meals.

Forms of Calcium

• Calcium carbonate
• Calcium citrate
• Calcium lactate
• Calcium gluconate

Benefits & Uses

• Strengthens bones and teeth
• Reduces risk of osteoporosis
• Supports muscle and nerve function
• Helps maintain normal heart rhythm
• Supports healthy blood clotting

Safety, Side Effects & Precautions

• Safe within recommended limits
• Excess intake may cause constipation or kidney stones
• Avoid high-dose supplementation without guidance
• Balance with Vitamin D and Magnesium

Special Populations

• Postmenopausal women: Higher risk of bone loss
• Elderly: Reduced absorption common
• Pregnant women: Increased demand
• Lactose intolerant individuals: Need non-dairy sources

Frequently Asked Questions

Is calcium only important for bones?

No. Calcium is also essential for muscle contraction, nerve function, and heart rhythm.

Can calcium be taken daily?

Yes. Daily intake within recommended limits is necessary for bone health.

Does calcium need Vitamin D?

Yes. Vitamin D is required for proper calcium absorption.

Can too much calcium be harmful?

Excessive intake may increase the risk of kidney stones and cardiovascular issues.

Best time to take calcium?

Calcium is best taken with meals and split into smaller doses.