Ultimate Guide to Calcium

You’ve likely heard about calcium since childhood, and for good reason – it’s fundamental for keeping our bodies strong and balanced, from helping maintain normal bones and contributing to the normal function of digestive enzymes and muscles.

In this guide, we’ll explore everything you need to know about calcium, from what it is to why it’s so important for your health, and how you can easily incorporate more into your daily routine. Let’s get started.

What’s calcium?

Calcium is a mineral, and it’s the most abundant one in our bodies. Around 99% of calcium is stored in our bones and teeth, helping keep them strong and healthy.

But that’s not all. The remaining 1% of calcium circulates in the bloodstream, muscles and other tissues supporting crucial functions including contributing to normal neurotransmission, muscle function and blood clotting. Though small, this amount is vital for keeping the body running smoothly.

Is calcium a mineral or vitamin?

It’s easy to confuse minerals and vitamins, but calcium is most certainly a mineral.

Both vitamins and minerals like calcium are vital in helping the body carry out essential functions and maintain overall health.

What does calcium do for the body?

When it comes to overall health, calcium benefits go far beyond just supporting strong bones. Here are several key ways calcium contributes to keeping your body functioning at its best:

• Calcium contributes to normal blood clotting
• Calcium contributes to normal energy-yielding metabolism, meaning it helps support energy release.
• Calcium contributes to normal muscle function, helping our muscles work as they normally should.
• Calcium contributes to normal neurotransmission
• Calcium contributes to the normal function of digestive enzymes
• Calcium has a role in the process of cell division and specialisation
• Calcium is needed for the maintenance of normal bones and teeth, - helping to keep them healthy, which is especially important as we age.

Why do we need calcium?

Calcium plays a critical role in several bodily functions that keep everything running smoothly. Calcium plays a key role in contributing to the maintenance of normal bones and teeth, which becomes even more important as we get older. It also contributes to normal muscle function. Calcium also supports normal blood clotting and normal neurotransmission, allowing signals to travel between the brain and body. Simply put, maintaining healthy calcium levels is essential for keeping these vital processes running smoothly.

How to get calcium?

Now that we understand the importance of calcium, the next question is: how can we get enough of it?

What foods are rich in calcium?

There are lots of calcium-rich foods you can easily add to your diet to help make sure you’re getting adequate amounts each day:

• Dairy products: Milk, cheese and yoghurt are among the best-known sources of calcium.
• Leafy greens: Kale, broccoli and bok choy are naturally high in the mineral. It’s worth noting that while spinach contains calcium, it also has oxalates which can reduce absorption, making it a less effective source.
• Fish with bones: Sardines and canned salmon are great sources of calcium, thanks to their tiny, edible bones that are packed with the mineral.
• Nuts and seeds: Almonds and sesame seeds are an easy way to add a bit more calcium to your diet.
• Fortified foods: Many plant-based milks, cereals and juices are fortified with calcium to provide additional support.

Try adding calcium-rich foods like almonds or sesame seeds to your salads, smoothies or yoghurt. Leafy greens like kale can be mixed into stir-fries or blended into smoothies, while canned salmon and sardines work well in sandwiches or pasta dishes.

How much calcium per day?

So, how much calcium should you be consuming daily? According to the NHS, adults aged 19 to 64 need 700mg of calcium per day. This can typically be achieved through a balanced diet, but certain groups, such as post-menopausal women or individuals who avoid dairy, may require more.

Can you have too much calcium?

Yes, it’s possible. The upper limit for calcium supplemental intake for adults is generally considered to be 1,500 mg per day depending on age and gender. Sticking to the recommended amount is key to enjoying the health benefits without any downsides.

It’s a good idea to consult with a healthcare professional if you’re considering taking calcium supplements, especially if you’re already getting plenty from your diet.

Should I take calcium supplements and tablets?

For some, getting enough calcium from diet alone might not always be enough. This is where calcium supplements can be helpful. Whether you’re trying to fill in some gaps in your diet or need a little extra support because of your lifestyle, supplements can be a great way to make sure you’re getting the calcium your body needs.

Vitabiotics offers a range of calcium supplements and tablets designed to help you support your health:

• Osteocare Original: This well-rounded supplement provides 800mg of calcium per daily serving (2 tablets), alongside 25 micrograms of vitamin D and 10mg of zinc. These nutrients work together to support the maintenance of normal bones and teeth, with vitamin D contributing to normal calcium absorption and zinc contributing to the maintenance of normal bones.
• Osteocare Liquid: Perfect for those who prefer a non-tablet option, each 10ml serving of this delicious, orange-flavoured liquid provides 300mg of calcium, along with 10 micrograms of vitamin D and 6mg of zinc. This is an easy way to ensure you’re getting essential bone-supporting nutrients without swallowing tablets, making it ideal for children, the elderly or those who find it difficult to swallow pills.
• Wellwoman Max and Wellman Max: These triple pack supplements provide advanced micronutrient tablets with Omega 3•6•9 capsules plus calcium & vitamin D tablets. They provide 500mg of calcium per daily intake, along with a broad range of essential nutrients like vitamins D, C, B6, magnesium and iron. Vitamin C contributes to the normal function of the immune system and iron supports normal energy release. A great option for those looking for comprehensive nutrition to support their health and vitality, alongside their calcium intake.

Explore our full range of calcium supplements and tablets.

Final thoughts...

Calcium is important to support our bodies in many ways. From helping maintain normal bones and teeth to contributing towards normal muscle function and supporting normal energy release, it’s clear that calcium is a mineral we simply can’t ignore.

Whether through your diet or supplements, ensuring you get the right amount of calcium every day is a simple but effective way to support your overall health.

Make sure to consult a healthcare professional or pharmacist if you have any questions about your calcium intake or if you think you might benefit from adding a supplement to your routine.