From the very inception of your existence, the mineral calcium assumes a pivotal role in ensuring your overall well-being. It’s a fundamental element that orchestrates a symphony of essential functions within the human body. Every cell, whether deep within your bones or coursing through your bloodstream, depends on calcium’s presence and influence. This remarkable mineral is not confined to a single task; rather, it plays a multifaceted role in various aspects of your health. From the delicate dance of nerve impulses to the steady rhythm of your heart, the strength of your bones, the power of your muscles, and the flexibility of your joints, calcium is the unsung hero behind the scenes.
If you harbor an eagerness to delve deeper into the realm of this indispensable mineral, you’ve embarked on the right journey. This article is your compass, guiding you through the intricate landscape of calcium’s importance in the human body. Prepare to uncover the secrets and wonders of this vital mineral that lies at the core of your well-being.
What is calcium?
Being one of the largest minerals found in our bodies, calcium plays a crucial role in performing a variety of vital tasks. It is essential for maintaining bone health, muscle function, cardiovascular well-being, and a properly functioning nervous system. Calcium also acts as a coenzyme in various metabolic processes within the body. Moreover, it is closely associated with the skeletal system, as it is necessary for bone growth and the maintenance of bone structure.
The majority of calcium is stored inside the bones, serving as a reservoir for this mineral. Conversely, only about one percent of calcium is not found in the bones.
Since the body cannot produce calcium on its own, it is necessary to obtain additional calcium through our diet. It is important to ensure that your body receives an adequate amount of calcium; otherwise, it may start extracting calcium from the bones, which could lead to the development of osteoporosis.
In addition to promoting bone health and preventing bone fragility, calcium intake is crucial for several other reasons, including:
- Controlling muscle contractions.
- Supporting and protecting the jawbones, as well as guarding teeth against bacterial infections.
- Assisting in the transportation of nutrients through blood vessels.
- Maintaining a healthy weight.
- Regulating blood pressure for optimal heart health.
- Aiding in the prevention of kidney stones.
- Alleviating indigestion.
- Balancing pH levels.
These are just a few examples of the many essential roles that calcium plays in maintaining overall health and well-being.
How does calcium impact the growth of height?
Bones are living tissues within our bodies that continuously undergo growth, repair, and replacement.
From birth until around the age of 25, our bodies actively build larger and denser bones. This growth includes both length and density. Between the ages of 25 and 50, bone disintegration and rebuilding occur at a relatively equal pace. This period is when our bones reach their healthiest state, known as “peak bone mass.” However, after the age of 50, we start losing more bone mass through fractures than we can rebuild. It’s important to note that not everyone will be affected by osteoporosis, even though there is a decline in bone mass.
It is worth mentioning that children become taller as their bones grow larger and longer. As previously mentioned, calcium is crucial for maintaining and building strong bones. That’s why it is necessary to consume sufficient calcium to maintain adequate levels in the blood, preventing the body from extracting calcium from the bones. If calcium is consistently removed from the bones, they will gradually weaken over time.
Now, let’s discuss the recommended daily intake of calcium.
| Age | Male | Female | Pregnant | Breastfeeding |
| 0-6 months | 200 | 200 | ||
| 7-12 months | 260 | 260 | ||
| The age range is 1-3 years. | 700 | 700 | ||
| 4-8 years old | 1,000 | 1,000 | ||
| 9-18 years old | 1,300 | 1,300 | 1,300 | 1,300 |
| 19-50 years old | 1,000 | 1,000 | 1,000 | 1,000 |
| Between 51 and 70 years old | 1,000 | 1,200 | ||
| Age 71+ | 1,200 | 1,200 |
What is the best way to add calcium to your diet for an increase in height?
Dietary sources
One of the best methods to get the suggested calcium consumption is to eat calcium-rich food items. However, not everyone does not receive the recommended daily dose. Therefore, it is important to be aware of the foods you should concentrate on to achieve greater levels of calcium.
| Food types | Examples | Calorie range (mg/serving) |
| Dairy | Milk cheese, milk yogurt | 150 – 305 |
| Vegetables | Broccoli, kale, bok choy, lettuce, rhubarb | 59 – 250 |
| Fruits | Oranges and the figs (dried) and strawberries Kiwis | 16 – 95 |
| Nuts and seeds | Almonds, hazelnuts and sesame seeds, walnuts | 28 – 75 |
| Meat | Red meat, chicken, | 21 – 105 |
| Seafood | Sardines, salmon and prawns oysters | 35 – 300 |
| Other | Eggs Tofu, seaweed canning chickpeas, soybeans or eggs | 21 – 105 |
Calcium supplements
In some instances, your doctor may suggest taking supplements to make sure you get enough calcium intake daily. 500-600 mg per day is the recommended and safe dose you should consume. Calcium carbonate and calcium citrate are the most popular kinds you can find. It is available in a variety of forms, such as powder or tablets.
Be sure to take the right dosage, as your doctor recommended. Do not take too much calcium or it could result in an increase in the risk of colon polyps as well as kidney stones.
What are the most important things to think about when adding calcium?
It is not all of the calcium we consume is taken in. It is important to be mixed with certain vitamins and nutrients to increase its absorption.
Vitamin D
Vitamin D is crucial for maintaining bone strength due to several reasons. It facilitates the increased absorption of calcium in the gastrointestinal tract, regulates the levels of calcium in the blood, and enhances the structural integrity of the skeletal system. Additionally, it plays a role in muscle maintenance and reduces the risk of falling.
The most effective and efficient source of Vitamin D is sunlight. Simply exposing your hands, face, and arms to sunlight for a short period each day can help your body produce Vitamin D. You can also obtain Vitamin D from certain foods such as eggs, fatty fish, and fortified food products. However, if you are not getting enough Vitamin D through sunlight exposure and your diet, it is important to discuss this with your physician.
Now, let’s address your question regarding the daily requirement of Vitamin D.
| Age | The recommended amount |
| Between 0 and 12 months | 10 mcg (400 IU) |
| 1-13 years old | 15 mcg (600 IU) |
| 14-18 years old | 15 mcg (600 IU) |
| 19-70 years old | 15 mcg (600 IU) |
| Age 71+ | 20 mcg (800 IU) |
| Teens and pregnant women | 15 mcg (600 IU) |
Vitamin K:
In addition to taking vitamin D supplements and ensuring sufficient vitamin D intake, it is important to include vitamin K in your diet to regulate calcium levels and strengthen bones. You can meet your daily vitamin K requirement by consuming foods such as broccoli, dark green leafy vegetables, Brussels sprouts, kale, and steamed greens.
Protein:
Protein is an essential nutrient that plays a crucial role in tissue repair, fracture healing, and supporting immunity. The recommended daily protein intake varies based on individual factors. According to the Dietary Reference Intake, it is suggested to consume around 0.36 grams of protein per pound of body weight. For example, if you weigh 150 pounds, you should aim for approximately 54 grams of protein per day.
However, consuming excessive amounts of protein, in addition to your calcium intake, can potentially lead to calcium being extracted from your bones due to the increased protein metabolism.
Excessive Calcium Intake:
The medical term for an increased level of calcium in the bloodstream is “hypercalcemia.” The recommended upper limit for daily calcium intake, including supplements and food sources, is set at 2,500 milligrams. Consuming too much calcium, especially through supplements, can lead to various issues such as constipation, kidney stones, or an increased risk of prostate cancer. In some cases, excessive calcium levels in blood vessels can also contribute to heart problems.
In an e-book:
Calcium is crucial for maintaining adequate bone mass and strengthening the bones in your body. It is recommended to obtain sufficient calcium from food sources or consult with a doctor to develop a healthy eating regimen that meets your specific needs.
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