Calcium is a mineral that is essential for strong bones and teeth, muscle function, nerve function, and blood clotting. It is the most abundant mineral in the human body and is found in many different foods, including dairy products, leafy greens, and fortified foods.

History

Calcium was first isolated as a metal in the early 19th century, and its importance for health was recognized soon after. In the 20th century, studies began to show the link between calcium and bone health, and the recommended daily intake of calcium was established.

Pharmacology

Calcium is absorbed in the small intestine and is regulated by several hormones, including parathyroid hormone and vitamin D. Excess calcium is excreted in the urine and feces. Calcium supplements come in many different forms, including calcium carbonate and calcium citrate.

Chemistry

Calcium is a chemical element with the symbol Ca and atomic number 20. It has a silver-gray color and is a soft metal that is easily cut with a knife. It is not found in its pure form in nature but is commonly found in rocks and minerals.

Positive Effects

1. Bone health: Calcium is essential for building and maintaining strong bones, and can help prevent osteoporosis.

2. Muscle function: Calcium is required for muscle contractions and helps regulate the heartbeat.

3. Blood clotting: Calcium is necessary for blood clotting and wound healing.

4. Nerve function: Calcium plays a role in nerve function and transmission.

Negative Effects

1. Kidney stones: High doses of calcium supplements may increase the risk of kidney stones in some people.

2. Cardiovascular disease: Some studies have suggested that excess calcium intake may increase the risk of cardiovascular disease.

3. Constipation: High doses of calcium supplements may cause constipation or other gastrointestinal issues.

Supplements to Boost

Calcium supplements are available over the counter and can be taken in the form of tablets, capsules, or chewable tablets. Calcium supplements should be taken with food to improve absorption, and it is important to talk to your healthcare provider before taking them to ensure that they are safe and appropriate for your individual needs.

Warnings

It is possible to get too much calcium, which can lead to constipation, kidney stones, and other health problems. The recommended daily intake of calcium for adults is 1000-1200 mg, depending on age and gender. Calcium supplements should not be taken in excess of this amount without the guidance of a healthcare provider.

Conclusion

Calcium is an essential mineral that is necessary for many bodily functions, including bone health, muscle function, and nerve function. While calcium supplements can be helpful for some people, it is important to talk to your healthcare provider before taking them to ensure that they are safe and appropriate for your individual needs.

References

1. National Institutes of Health. Calcium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed April 22, 2023.

2. Weaver CM, Proulx WR, Heaney R. Choices for achieving adequate dietary calcium with a vegetarian diet. Am J Clin Nutr. 1999;70(3 Suppl):543S-548S.

3. National Osteoporosis Foundation. Calcium and Vitamin D: What You Need to Know. https://www.nof.org/patients/treatment/calciumvitamin-d/. Accessed April 22, 2023.

4. Reid IR, Bolland MJ, Grey A. Effects of vitamin D supplements on bone mineral density: a systematic review and meta-analysis. Lancet. 2014;383(9912):146-155.

5. U.S. Department of Agriculture.

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