Calcium – function and role in the human body

Calcium is one of the most important elements for health and life. It has a wide range of effects in the body, and its deficiency can lead to serious side effects. One of the most well-known roles of calcium is its participation in bone formation, but the spectrum of its physiological functions is much broader.

1. What is calcium?
2. What are the functions of calcium?
3. How much calcium does the body need?
4. Where is calcium found?

What is calcium?

Calcium is a mineral and, along with magnesium, sodium, potassium and chlorine, is one of the electrolytes. From a chemical point of view, it is a metal that occurs in mineral formations such as calcite, marble, gypsum and chalk. Its content in the body reaches up to 2% of body weight, making it the most abundant element in the body.

What are the functions of calcium?

Calcium is one of the main building blocks of bones and teeth, affecting their hardness and "consistency", protecting them against certain injuries and age-related bone loss, among other things. It participates in blood clotting processes, supporting the activation of factors responsible for coagulation.

It participates in the conduction of nerve signals within individual structures of the nervous system. It affects muscle contractility and relaxation and the ability to maintain muscle tone, and controls the heart rhythm. It is one of many dietary factors that regulate hormone balance and water and electrolyte homeostasis.

How much calcium does the body need?

It is estimated that adults should consume approximately 1000–1200 mg of calcium per day to achieve and/or maintain adequate calcium nutrition. Children and adolescents, whose bodies are developing and maturing, have a slightly higher requirement of around 1300 mg per day. Insufficient calcium intake and difficulties with its absorption most often lead to bone mineral density disorders, which can have numerous negative consequences in everyday life.

In children, this manifests itself as rickets, while in adults it manifests itself as osteoporosis. When talking about regulating calcium homeostasis in the body, one cannot fail to mention the role of vitamin D. An adequate supply of vitamin D in the diet and adequate exposure to sunlight are among the most important factors influencing the body's trouble-free "utilisation" of calcium.

Where is calcium found?

Dairy products are the most important food group in terms of calcium supply. This mainly refers to yoghurt and yellow cheeses. Fish eaten with bones is also a good source of this mineral. Vegan sources include kale, broccoli, cabbage and almonds. The calcium content in plant products is lower, and its absorption is limited by compounds that ‘bind’ to it. Another way to meet your needs is to consume products enriched with minerals, but the most concentrated form is dietary supplements.