Calcium is a mineral that our bodies need to function properly. Mainly associated with strong bones and teeth, it also plays an important role in muscle function, nerve conduction and blood clotting. Since the body does not produce it itself, we must obtain it from food or supplements. Calcium absorption decreases with age. Calcium deficiency is common, especially in older people, post-menopausal women, vegans and people who avoid dairy products. Supplementation can help maintain adequate levels of this element, but choosing the right preparation is crucial.
Why is it important to maintain calcium levels?
Approximately 99% of calcium is found in bones and teeth – it is responsible for their hardness. A lack of calcium leads to weak bones and increases the risk of osteoporosis. Calcium also supports muscle contractions, including those of the heart, participates in the transmission of nerve impulses and aids blood clotting.
The symptoms of deficiency are not always obvious. It starts with cramps, numbness in the limbs, weak nails and deterioration of the teeth. Over time, the effects become more serious, especially if the problem persists for years.
Who needs calcium supplementation?
People who do not eat dairy products have an increased need for calcium, regardless of whether this is due to a plant-based diet, lactose intolerance or other health reasons. Post-menopausal women are also at risk, as their bones lose density faster due to a decrease in oestrogen levels. Seniors often absorb calcium less efficiently, while children and adolescents need more calcium during periods of rapid growth. Athletes, especially those who do strength training, may also need additional support.
How to choose an effective supplement?
Calcium in the form of citrate or chelate is often recommended – these are easily absorbed and gentler on the digestive system. Calcium carbonate is also a popular and effective form, especially when taken with a meal, as this is when its absorption is highest. It is good if the supplement also contains vitamin D3, which supports calcium absorption, and vitamin K2, which helps direct it to the bones rather than the blood vessels. This combination enhances the effect of the preparation and brings real health benefits.
Note: If you have any doubts about the dosage or choice of the right product, consult a specialist.
Find out more – scientific research:
- Calcium, dairy products and osteoporosis https://pubmed.ncbi.nlm.nih.gov/10759135/
- Long-term effects of calcium supplementation on bone loss and fractures in postmenopausal women https://pubmed.ncbi.nlm.nih.gov/7709944/
- Use of calcium or calcium in combination with vitamin D https://pubmed.ncbi.nlm.nih.gov/17720017/