Calcium

What is Calcium?

Calcium is one of the most abundant minerals in the human body. Approximately 99% of the calcium found in our body is stored in the bones, while the remaining 1% circulates in the blood.[1]

Calcium is essential for strong bones and teeth. However, it has other functions within the body such as helping our blood to clot, the heart to beat and muscles to contract.[2] Our bodies can’t produce their own calcium, so it must be acquired through the diet. Calcium is lost daily through sweat, urine, faeces as well as our hair skin and nails, so it’s important we replace what’s lost.

Why take a Calcium blood test?

What function does Calcium have in the body?

How do changes in Calcium affect health and wellbeing?

Being calcium deficient during key growth stages can have negative consequences for bone mass. Not consuming enough calcium in the diet alongside energy and protein intakes can cause the bones to have a low calcium content, which may be a risk factor for bone diseases or problems in later life.[6] There are some factors which influence bone mineral losses like physical activity, hormones and gender. For example, bone mineral is lost in females around the time of the menopause. Age and excessive loss of bone mineral density increase the risk of osteoporosis. Osteoporosis is a condition which causes weak bones making them fragile and increasing the risk of fracture. The symptoms of osteoporosis affect the quality of life and the condition is associated with increased mortality.[7]

Calcium can affect mental health. For example, hypercalcaemia (high calcium levels) has been associated with poor mental health.[8] However, there are other physical symptoms which can result in a poorer quality of life.

If you are worried about your calcium level or just want to check where you fall on the range, you can test your level with a simple at-home blood test.

What can cause Calcium to change?

What are the most common symptoms?

How to keep Calcium in the healthy range

We need both calcium and vitamin D for healthy, strong bones and teeth. The skin makes vitamin D after being exposed to the UVB rays of the sun. However, how much vitamin D the body makes and stores depends on the time of day, season, skin pigmentation, age and the country you are in. The three ways t get vitamin D are:

• sunlight exposure
• food
• supplements

Age affects the skins ability to produce vitamin D and some people are at greater risk of low vitamin D such as individuals in care homes or who spend lots of time indoors. Alternatively, there are very few food sources which contain vitamin D such as:

• oily fish
  • mackerel
  • salmon
  • tuna
• fortified milk and dairy products
• fortified cereals

If you are still unable to get enough vitamin D from sun exposure and diet, you may consider supplements.

Because the body must get its calcium from the diet, it is essential to eat the correct foods. The daily reference nutrient intake (RNI) for calcium is 700mg for males and females aged 19-50.[13] Good sources of dietary calcium are:

• milk
• cheese
• yoghurt
• soya beans
• cabbage
• broccoli
• tofu
• fortified bread

In terms of bone health, physical activity is an important factor. Exercise helps to keep bones healthy, strong and reduces the risk of falling. Some good physical activity examples are:

• walking
• weightlifting
• resistance band training
• gardening
• using cross-training machines

Individuals who already have osteoporosis are encouraged to participate in regular exercise to help strengthen their bones and reduce the risk of fractures. It is advised to avoid high impact exercise.