When you hear calcium, you immediately think of your bones? Then you already know that this mineral is essential for your body's structure. But calcium is just as important for your mental power. Here's how to optimally supply yourself with this nutrient and prevent a calcium deficiency.
The most important properties of calcium
There are many minerals the body needs to function, but calcium is the most essential. Calcium is the most abundant mineral in the body, accounting for about 2 percent of total body weight. 99 percent of calcium is found in bones and teeth, and the small remaining 1 percent is found in cells, such as the blood. However small this amount may be, it has a profound effect on the organism.
These are the most important functions of calcium:
Maintaining strong bones and teeth: Without this mineral, the skeleton would become brittle and we would no longer be able to bite strongly.
- Muscle function : Muscles need calcium to cycle between contraction and relaxation. Magnesium also plays an important role here.
- Nerve function : Even the nerves would go haywire without sufficient calcium. An imbalance in calcium levels can lead to nerve dysfunction or even psychosis, because the mineral ensures smooth signal transmission between nerve cells—and thus a clear mind.
- Blood clotting : Calcium also plays a role in blood clotting. Without sufficient calcium, bleeding is difficult to stop because the blood clotting factor cannot develop properly. • Energy metabolism: Calcium is also essential for your performance. Energy metabolism would be virtually paralyzed without this mineral.
- Allergy defense : Calcium helps prevent the absorption of histamine into the tissues and is therefore often used to combat allergies. To ensure the body functions at full capacity, an automatic calcium balance in the blood occurs. If the calcium level in the blood drops, the body draws on calcium stores in the bones to compensate for the deficit.
Calcium requirements – an individual matter
Calcium needs vary from person to person. The average daily requirement for an adult is about 300 to 400 milligrams. However, since only about a third of the calcium from food is actually utilized, a general intake recommendation of 1,000 milligrams is recommended. What is not absorbed in the intestines is excreted. However, depending on bone structure, hormonal fluctuations, and lifestyle, each person needs their own individual daily dose of calcium. If, for example, there is a thyroid disorder, calcium requirements can vary significantly from the norm. Likewise, the need increases with age.
Bone density begins to decrease from the age of 30, which is why calcium requirements steadily increase. According to studies on women of various ages, from 6 to 90, the density of the femoral neck decreases as early as the age of 37, and from the age of 48, the spine is also affected by bone loss [1]. This is due to estrogen levels, which gradually decline with menopause. To prevent osteoporosis, increasing calcium intake is recommended depending on individual needs.
Take-Home Message #1: In addition to its primary function of maintaining bone strength, calcium is involved in many other bodily functions. Your individual needs depend on factors such as hormone levels and age.
The effect of calcium – the combination makes the difference
The good news: Normally, we're well supplied with calcium through a nutrient-rich diet. You don't really need to worry about the amount. However, the conditions for optimal utilization of this valuable mineral are much more important. These include, for example, a healthy gut and sufficient magnesium and vitamin D.
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A healthy intestine for optimal calcium absorption
Calcium contributes to the normal function of digestive enzymes. Furthermore, calcium absorption occurs primarily in the small intestine. Healthy digestion and an ideal colonization of your intestine with intestinal bacteria are just as important as an adequate supply of nutrients. Gut health was long underestimated, but today it's clear: it's much more than just a digestive tract! If the nutrients from food cannot be properly absorbed and metabolized in the intestine, body and mind cannot benefit. A healthy gut is therefore the foundation for challenging times and long-lasting bone stability. However, if the intestinal flora is disrupted by stress, an infection, or digestive problems, the food is no longer sufficiently utilized. The important vital substances are then not absorbed into the blood and made available to the body, but are excreted unused. Therefore, if you notice signs of a drop in performance, you should first check whether your gut might need support. GUARD contains calcium, which helps your enzymes break down the food you eat into its individual components, as well as iron, which benefits your memory.
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Calcium and magnesium
One cannot exist without the other: The body needs a 2:1 ratio of calcium to magnesium to perform at its best. If this ratio is disturbed, deficiency symptoms can occur, even though the actual calcium requirement is met. For a long time, it was recommended not to take calcium and magnesium at the same time, as the two antagonists could interfere with each other's absorption. However, studies at the VA Hospital Hines have proven this assumption to be invalid. As long as the ratio is correct, both minerals can be metabolized simultaneously [2]. If you are a big fan of dairy products, your diet absolutely needs to include sufficient sources of magnesium. Otherwise, you can quickly develop a calcium excess, which in turn can have a negative impact on your mental performance. Good sources of magnesium include: - Pumpkin seeds - Amaranth - Quinoa - Legumes - Sesame
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Calcium and vitamin D
The combination of calcium and vitamin D is just as important as the unbeatable duo of calcium and magnesium. Only with sufficient vitamin D can valuable calcium be absorbed through the intestines. Since the sunshine vitamin is produced when the skin is exposed to sunlight, it is important to ensure your vitamin D supply, especially during the darker months of the year. Otherwise, even the best calcium supply will be of no use to your energy. If the body lacks vitamin D, it can even lead to calcium deficiency, as too little can be utilized, while at the same time too much is excreted through the kidneys. Good sources of vitamin D include:- fatty fish
- Whole grain products
- Legumes
- Bananas
- Apricots
Take-home message #2: Only a healthy gut can optimally utilize calcium. Magnesium and vitamin D are also important for optimal calcium absorption. At BRAINEFFECT, you can buy vitamin D in convenient vitamin D3+K2 drops .
Food as a source of calcium
This information will be nothing new to you: The foods with the highest calcium content are dairy products such as
- Milk
- Cheese
- yogurt
- buttermilk
- kefir
- quark
Calcium from animal products has high bioavailability and can be easily utilized by a healthy gut. A balanced diet normally provides the body with sufficient amounts of this mineral. However, if you feel like you need to eat more dairy products to prevent a deficiency, this only makes limited sense. As described above, this extra calcium can only be metabolized with a simultaneous increase in magnesium intake and sufficient vitamin D.
Mineral intake alone isn't enough anyway. Optimal calcium utilization only occurs in combination with regular exercise and sport, ideally in the fresh air. If the sun also shines, the ideal conditions for healthy bones and teeth are created.
But beware of too much protein: Too much protein increases calcium excretion. If you're a passionate meat eater, you should consider reducing your meat consumption. Studies by AgroParisTech have shown that with increased protein intake, more calcium is excreted through the kidneys [3]. Luxury foods such as coffee, alcohol, chocolate, and phosphate-containing foods like sausage or soft drinks also reduce calcium absorption.
Calcium for vegans and lactose intolerant
Dairy products have always been considered the most important source of calcium. But what if you completely avoid animal products? Don't worry, even if you've chosen a vegan lifestyle, your bones don't have to suffer. There are plenty of plant-based foods that meet your calcium needs. Vegan calcium sources that have a similarly high bioavailability to milk include, for example, milk, according to a study by the American Society for Clinical Nutrition.
- broccoli
- kale
- Chinese cabbage
- Pak Choi
- white beans
- tofu
Even people with lactose intolerance can use it as a wonderful substitute for dairy products. After all, the vegetable has served as a source of calcium in Asia for centuries, as Asians generally have difficulty digesting dairy products. Since oxalic acid inhibits calcium absorption, the mineral from spinach, rhubarb, or cocoa is less well absorbed, but these foods still provide valuable nutrients [4].
Mineral water with a high calcium content is also a good way to meet your daily calcium needs. Nuts such as hazelnuts and Brazil nuts also contain high levels of calcium. Supplements are also an alternative if your daily calcium needs cannot be adequately met through food.
Take-Home Message #3: Dairy products are the best sources of calcium. But there are also purely plant-based sources that provide vegans with a good supply of the mineral.
The symptoms of calcium deficiency
Calcium deficiency occurs when your body consumes more calcium than it can absorb. This depletes the calcium reserves stored in your bones. If these reserves aren't replenished, bone substance suffers.
A calcium deficiency can have serious long-term consequences, so you should always replenish your calcium stores sufficiently. If calcium levels are consistently too low, bone fractures will eventually occur – but by then it's usually too late to take preventative measures. However, there are also some symptoms that can indicate an acute calcium deficiency:
- Muscle cramps
- shortness of breath
- Hair loss
- dry skin and eczema
- brittle fingernails
- Tingling on the skin
- Sleep disorders
- Circulatory problems
- Indigestion, diarrhea
- reduced bone density, osteoporosis
The problem is that the symptoms can also be due to a deficiency of other nutrients, such as magnesium, zinc, or vitamin A. They can also be an indication of entirely different diseases. Furthermore, the symptoms could just as easily indicate a calcium excess. Signs of too much calcium in the blood include, among others:
- Gastrointestinal problems
- Cardiac arrhythmias
- Muscle weakness
- Lack of motivation
A persistent excess can result in calcium deposits in the blood vessels. Normally, however, the body regulates calcium levels itself and simply excretes the excess mineral. The general rule is: prevention is key! For strong bones well into old age, it is crucial to have an adequate supply of calcium from an early age. Combined with exercise, fresh air, and sunshine, the body is well-equipped for old age.
Take-Home Message #4: Both a calcium deficiency and an excess of calcium negatively impact performance and health. However, calcium deficiency can be effectively prevented through a balanced diet and exercise.
Studies
[1] https://www.ncbi.nlm.nih.gov/pubmed/10450407
[2] https://www.ncbi.nlm.nih.gov/pubmed/7836628
[3] https://www.ncbi.nlm.nih.gov/pubmed/22127335
[4] https://academic.oup.com/ajcn/article/70/3/543s/4714998#106023654
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