How Calcium Affects Your Health: Benefits, Sources & Testing
Learn how calcium supports bone health, key dietary sources, and when to consider supplementation or testing for optimal levels.
July 1, 2024
What is Calcium?
Calcium is an essential element for proper cardiac function, the structural integrity of bone, and muscular contraction. It also acts as a signalling molecule in many biological processes. More than 99% of the calcium in the body is stored in bone.Calcium is tightly regulated by the multiple hormones including vitamin D and parathyroid hormone.
What does it assess?
Calcium levels in the blood help assess bone health, muscle function, nerve transmission, and hormonal balance. Blood calcium testing evaluates the amount of calcium circulating in the bloodstream, which is essential for various bodily functions, including muscle contractions and cellular signalling.Abnormal calcium levels can indicate issues with the bones, kidneys, thyroid or parathyroid glands, or dietary imbalances.
How do I optimize my Calcium levels?
Consume calcium-rich foods that include dairy products, leafy greens, almonds, tofu, and calcium-fortified plant milks in your diet.Calcium in plant sources is less bioavailable than in dairy, so ensure a well-rounded intake to meet your daily needs. Vitamin D is crucial for calcium absorption and bone health.Get regular sunlight exposure and include vitamin D-rich foods like fatty fish, egg yolks, and fortified foods. High caffeine and excessive sodium intake can lead to calcium loss through urine. To prevent calcium depletion, limit caffeinated beverages like coffee and energy drinks, and be mindful of sodium intake from processed foods, fast foods, and high-sodium condiments.Moderation in these can support optimal calcium levels.
What do high and low Calcium levels mean?
Elevated calcium levels may indicate hyperparathyroidism, certain cancers, or excessive vitamin D intake. Symptoms of high calcium include fatigue, nausea, excessive thirst, kidney stones, and bone pain. Persistent hypercalcemia requires medical evaluation to identify and address the underlying cause.Low calcium can result from insufficient calcium or vitamin D intake, hypoparathyroidism, kidney disease, or certain medications. Symptoms may include muscle cramps, tingling in the fingers, fatigue, and brittle nails. Chronic low calcium levels can increase the risk of osteoporosis and fractures, especially in older adults.
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References
[1] Peacock M. Calcium metabolism in health and disease. Clin J Am Soc Nephrol. 2010;5 Suppl 1:S23-S30. PMID: 20089499
[2] Cooper MS, Gittoes NJ. Diagnosis and management of hypocalcaemia. BMJ. 2008;336(7656):1298-1302. PMID: 18535072
[3] Carroll MF, Schade DS. A practical approach to hypercalcemia. Am Fam Physician. 2003;67(9):1959-1966. PMID: 12751658
