Calcium (Ca2+)
Ca2+ is a Macromineral. Macromineral means the major minerals and also refer to as macronutrient elements.
- 99% of Ca2+is located in bones and teeth,
- 1% of Ca2+ is in soft tissue.
There is an important point on Ca2+ level during life time.
- Positive Ca2+ balance can occur approximately 10-15 years after cessation of growth.
(Roughly from age 18 to 35 years, a person can build skeletal massiveness, reaching full skeletal maturity at around 35 years of age)
Normal adult (< 35 years) net bone formation = net bone resorption
Function of Ca2+ (What it can do for us)
- Maintain strong bones & healthy teeth
- Blood clotting
- Regulation of contraction & relaxation in cardiac & skeletal muscle
Food Sources
- Milk, milk products
- Peanuts, walnuts, sunflower seed
- All cheese
- Broccoli, kale
- Soy beans
Ca2+ Supplements
- Calcium acetate
- Calcium lactate
- Calcium gluconate
- Calcium citrate
- Calcium carbonate (contains more elemental calcium & consequently requires a smaller dosage)
Absorption
↑ Ca2+ absorption
- Vitamin A, D
- Iron & phosphorous
- Magnesium (best ration of Ca2+ & magnesium is 2 parts of Ca2+ & 1 part of magnesium)
↓ Ca2+ absorption
- Oxalic acid (parsley, beets & chocolate)
- High protein & high fiber diet
- Phytic acid (grains, oatmeal)
- Fat malabsorption
- High intake of sodium
- Stress
- Age ↑
- Lack of exercise
If it’s not enough Ca2+ intake, it can cause Ca2+ deficiency disease
- Rickets, osteomalacia and osteoporosis – are commonly known as brittle bones
Excessive daily intake of Ca2+ might lead to Ca2+ toxicity
- Hypercalcemia (too much Ca2+ in blood)
- Hypercaluria (kidney stone formation)
Recommended intake
- Recommended dietary allowance (RDA) for the adult male & female is about 800mg/day
- Additional calcium (1200mg/day) has been recommended during adolescence when repaid
- Growth & bone mineralization are occurring
- Postmenopausal people would be required 1500mg/day to prevent bone loss
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