Calcium’s Role in Heart Health, Bone Health and Beyond
From print to popular influencers, we’ve all learned of calcium’s importance plus the foods and beverages that help us do our body good. Today’s post looks at calcium’s role in our bodies and how it works synergistically with other elements to support our health and wellness.
The Importance of Calcium for Your Body
Calcium is one of the most critical minerals for maintaining health. Best known for its role in building and maintaining strong bones and teeth, calcium also plays a key part in other bodily functions, including muscle contraction, blood clotting, and nerve transmission. Approximately 99% of the calcium in our bodies is stored in bones and teeth, while the remaining 1% is essential for vital physiological processes.
How Calcium Works in the Body
- Bone Health: Calcium supports bone density, making it essential for preventing conditions like osteoporosis, particularly in women over 50, whose bone density naturally declines with age.
- Muscle Function: Calcium ions also play a crucial role in muscle function, allowing muscles to contract and relax.
- Cardiovascular Health: Calcium is involved in regulating heart rhythms and ensuring blood vessels function properly supporting cardiovascular health.
Food Sources of Calcium
Calcium is found in a variety of foods, with dairy products being the most well-known source. For those who are lactose intolerant or prefer plant-based options we have these choices:
- Dairy Products: Milk, cheese, and yogurt are rich in calcium, and their vitamin D content enhances calcium absorption. Post on Bone Health.
- Leafy Greens: Kale, spinach, broccoli, and bok choy are excellent plant-based sources.
- Fish: Sardines and salmon (with bones) provide a good amount of calcium.
- Legumes: Beans and lentils also contribute to calcium intake.
Other alternatives foods include almonds, tofu, and fortified foods (such as plant-based milks and cereals).
Incorporating foods in this review into your daily diet is the most effective way to maintain sufficient calcium levels, as dietary sources are better absorbed by the body compared to supplements
Calcium Supplements
Calcium supplements can be helpful if you’re unable to meet your calcium needs through food alone. Common forms include:
- Calcium Carbonate: Best taken with food for optimal absorption.
- Calcium Citrate: Can be taken on an empty stomach and is often recommended for older adults due to better absorption.
It’s important not to exceed recommended doses, as excess calcium can lead to kidney stones or impaired absorption of other minerals.
Two special health cases where calcium plays a critical role are in heart health and bone health
During HEART HEALTH Month let’s take a closer look. (Also see Dr. Moondust’s chapter on delicious additions for hearth health)
Calcium and Heart Health
Calcium’s role in heart health is more complex. While it helps regulate heart muscle contractions and blood vessel function, too much calcium, particularly from supplements, can lead to calcification of arteries, which may increase the risk of heart disease. This happens when calcium gets deposited in soft tissues, such as the blood vessels, instead of being absorbed by bones.
Several studies have raised concerns about excessive calcium supplementation, linking high calcium intake (from supplements) to an increased risk of heart attacks or cardiovascular disease. However, calcium obtained from food sources does not appear to carry the same risks.
How to Balance Calcium for Heart Health
- Prioritize food sources of calcium (dairy, leafy greens, fortified plant-based products) over supplements.
- If supplements are necessary, don’t exceed the recommended dosage. For most people, 500–600 mg per day from supplements is the upper safe limit.
- Ensure you’re getting enough magnesium, which helps prevent calcium from being deposited in the arteries.
- Vitamin K2 is also important, as it directs calcium to the bones and away from blood vessels, reducing the risk of arterial calcification.
Calcium’s Role in Bone Health and Osteoporosis Prevention
Calcium is vital for maintaining bone density and strength throughout your life. Bones constantly undergo a process called bone remodeling, where old bone tissue is broken down (resorption) and replaced with new bone tissue (formation). Adequate calcium intake ensures that bones remain strong during this process.
As we age, bone resorption begins to outpace bone formation, leading to a gradual loss of bone mass. This becomes more pronounced in women after menopause due to the decrease in estrogen, which helps protect bones. Calcium is crucial during this phase because it slows the rate of bone loss, helping to reduce the risk of osteoporosis—a condition that weakens bones and increases the risk of fractures.
To maximize calcium’s protective effects, it should be part of a strategy that includes:
- Vitamin D (enhances calcium absorption)
- Weight-bearing exercises (stimulates bone formation)
- Magnesium (balances calcium levels)
- Sufficient protein (supports bone structure)
For osteoporosis prevention, experts recommend getting the recommended daily intake of calcium—about 500 -1000mg – alongside vitamin D and an active lifestyle. Consult your physician. More on bone health here.
Magnesium and Calcium: a critical partnership for optimal health
As a cancer biologist, Dr. Moondust, often emphasizes the crucial roles that minerals like magnesium and calcium play in maintaining our health, particularly for women aged 30 to 65. These minerals support our bone health but also contribute significantly to our overall well-being, including immune function, muscle health, and even cancer prevention as noted above.
Calcium and magnesium work closely together in the body. While calcium promotes muscle contraction, magnesium helps muscles relax. Magnesium also helps regulate calcium levels, ensuring calcium is absorbed by bones and not deposited in soft tissues, which could lead to calcification. Without adequate magnesium, calcium may not be effectively absorbed or utilized.
Good sources of magnesium include nuts, seeds, whole grains, and dark leafy greens. For optimal benefit, aim to balance your calcium and magnesium intake, either through food or a supplement that includes both.
Ensuring you get enough calcium, along with magnesium, will support overall bone health, muscle function, and cardiovascular health throughout your life.
Maximize your calcium-magnesium benefits: a review.
- Calcium Absorption: Calcium absorption isn’t automatic—it requires the presence of other nutrients, particularly vitamin D. Without adequate vitamin D, your body struggles to absorb calcium from food or supplements, which can lead to deficiencies even if you’re consuming enough calcium. Ensuring regular sun exposure or including foods like fatty fish and fortified foods in your diet can help maintain vitamin D levels.
- Calcium Balance and Bone Health: While calcium is critical for bone health, consuming too much through supplements, rather than food, may do more harm than good. Over-supplementation has been linked to an increased risk of heart disease in some studies. Maintaining a balanced intake from dietary sources is generally safer.
- Calcium-to-Magnesium Ratio: For the best results, it’s important to maintain a proper calcium-to-magnesium ratio. Many people consume more calcium than magnesium, especially if they rely on supplements, which can lead to an imbalance. Experts suggest aiming for a ratio close to 2:1 (calcium to magnesium) for optimal function.
- The Importance of Weight-Bearing Exercise: Calcium alone isn’t enough to protect bones. Weight-bearing exercise like walking, jogging, or strength training is essential for stimulating bone tissue and enhancing the bone-strengthening effects of calcium.
- Calcium and Aging: As we age, our ability to absorb calcium declines, making it even more critical for older adults to pay attention to both their calcium intake and vitamin D levels. Women, in particular, are at greater risk of osteoporosis after menopause, so calcium needs often increase with age.
Learn more in earlier posts about some of the elements that contribute to our achieving and maintaining good energy and health. Zinc Shopping for Superfoods Vitamin D Vitamin C Ultimate Health and Wellness Guide for heart healthy living.
Join us on social media
Facebook, Instagram, YouTube.
Drop a line to comment or send in a question (EMAIL) info@moondustcosmetics.com
