What is Calcium Used For

We all know calcium is a necessary mineral, but what is calcium used for in the body? Strong bones is an obvious answer we've all learned many times over from the dairy industry (dairy products like milk and cheese are rich in calcium) but that's far from everything it does.

What is Calcium Used For in the Body

Calcium is the mineral most animals have the most of in their systems, as it is a key component of our skeletons. However, it's not just calcium -- it has to mix with phosphate to form hydroxylapatite, kind of like how you mix two non-sticky fluids to get a super-strong glue. The same goes for teeth, which are in many ways simply exposed parts of the skeleton.

Beyond that, what is calcium used for? It also works on the body's Ph-balance, especially in the digestive system. If you're in the habit of chewing a few Tums after eating pizza or other types of junk food, you know how calcium (the main ingredient of Tums) has an instantly neutralizing effect on excess stomach acid.

Recent studies by the Cochrane Collaboration group of scientists have suggested calcium may have certain anti-cancerous properties, although these findings are not universally accepted yet.

How Much Do You Need

The general RDA for calcium is 1000 mg per day with an upper limit of 2500 mg, but the Office of Dietary Supplements, a government branch of National Institutes of Health, has little more specific breakdown by age that matches the shifting needs vs. body size in much better detail:

• 0 to 6 months -- 210 mg per day
• 7 to 12 months -- 270 mg per day
• 1 to 3 years -- 500 mg per day
• 4 to 8 years -- 800 mg per day
• 9 to 13 years -- 1,300 mg per day
• 14 to 18 years -- 1,300 mg per day
• 19 to 50 years -- 1,000 mg per day
• 51+ years -- 1,200 mg per day

Calcium Deficiency and Overdosing

The most obvious risk of calcium deficiency is osteoporosis, the gradual weakening and increased brittleness of the bones as they de-calcify with age and become more susceptible to fractures. Elderly women are particularly vulnerable to osteoporosis, which is believed to have hormonal causes. In younger years, calcium deficiency can interfere with proper bone and tooth development, laying the groundwork for a lifetime of weakened bones and teeth.

To combat these ill effects, everybody should be sure to eat sufficient amounts of calcium throughout life, not just the beginning and the end. Calcium is like a poster child for the effects of cumulative intake, as your bone health is directly related to your calcium intake every day for years in the past.

On the flip side, chugging megadoses of calcium now won't help make up for past neglect. In fact, it can disrupt your ability to absorb other, vital minerals from your food, and may lead to hypercalcemia, excess levels of calcium in the blood. It may also impair proper kidney function and create joint problems. Contrary to common belief, it does not appear to be a major contributor to kidney stones, however. Recent studies have actually shown that calcium may have a marginally beneficial effect on the prevention of kidney stones.

Where Do You Find Calcium

Calcium is found in a number of foods beyond dairy, which is a great help for lactose intolerant, vegans and others who avoid this food group. Here are some examples of calcium-rich foods:

• Milk
• Yogurt
• Cheese
• Almonds
• Sesame seeds
• Beans
• Broccoli
• Figs
• Quinoa
• Soymilk (fortified)
• Orange juice (fortified)

You will also find many processed foods such as waffles, cereals and even some kinds of chocolate are calcium fortified. For best absorption, opt for foods or dishes that also provide some vitamin D, since this is a key requirement for getting the most calcium into your system.

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