Calcium (Ca)

Calcium (Ca) is a mineral supplement necessary in building strong bones and bone health. Deficiency in Calcium (Hypocalcaemia) results in weak and brittle bones, which results to bone fractures. Every organ and tissue in the human body uses calcium, and it is stored on bones and teeth.

Benefits of Calcium Supplements:

  • Maintaining and building strong bones
  • Enabling nerves, muscles and heart in functioning properly
  • Calcium supplements and in togetherness with vitamin D are necessary in protecting the human body from diabetes, cancer and high blood pressure
  • Enhances proper blood pressure

Calcium supplements are used in the management of low calcium levels in the human body, in the management of osteoporosis, a condition associated with weak bones or what is referred to as low bone density. Rickets is a condition associated with soft bones in humans especially with the children. Osteomalacia is also a condition linked to soft bones resulting to excessive pains.

There are other uses of calcium in the human body including, management of pre- eclampsia or what is known as high blood pressure in pregnancy, PMS – premenstrual syndrome, leg cramps in pregnancy and in minimizing risks of colon cancers and rectal cancers.

Calcium is also used in managing complications associated with intestinal bypass surgery, high cholesterol, and high blood pressure, minimizing high fluoride levels in infants, Lyme disease and in minimizing high lead levels.

Calcium carbonate is also used in the management of heartburn where it acts as an antacid. People suffering from kidney disease use calcium acetate and calcium carbonate in minimizing the phosphate levels in the human body.

Calcium is available in many products such as dairy products such as milk, cheese, broccoli, leafy green vegetables and calcium enriched juices made from citrus, canned fish with bones, mineral water and soy products among others.

Calcium is also used in the bloodstream in sending nerve signals, in the releasing of hormones such as insulin and in the regulation of how blood vessels and muscles dilate and contract.

The human body needs calcium in maintaining and building strong bones. It is estimated that ninety nine percent of the calcium in the human body is stored in the teeth and bones. If the body does not get enough calcium, it results in getting the calcium from teeth and skeleton hence weakening the bones.

Calcium has added value to the human body, and plays a role also played by the Vitamin D, where vitamin D is necessary in the absorption of calcium, sunshine is the best source of vitamin D, it is advised that human beings to have 20 minutes sunshine in a day.

Estrogen also facilitates absorption of calcium in the human body. Calcium plays a critical role on bone health, if the human body does not get enough calcium, then the individual is advised to take the calcium supplements. Calcium supplements are used in reducing the risk of osteoporosis, a common problem with the aged where the bone structures are deformed resulting in broken bones.

Calcium is not easily absorbed in the human body, calcium is taken up by the body through the small intestines, where it is transported to the other tissues and bones, the calcium supplements reduces loss of bone mass, the amount of calcium needed by the human body increases with age, elderly people requires 1,200 mg of calcium in each and every day. Calcium supplements are necessary for people taking whole milk or for people with medical conditions limiting them from taking milk. The absorption of calcium in the human body depends on amount of calcium in the blood, form of calcium ingested from the formulation or diet and on the conditions in the small intestines.


The human body can take up to 500mg of calcium at any particular time, this is an indication that supplements cannot be ingested at one time. It is advised that the human body can take a maximum of 2,500 mg in each and every day. Most women on reaching menopause are also advised to take up calcium supplements since in some women; absorption of the calcium becomes inhabited.

Human body typically reduces intake of calcium with age, resulting to weak bones and subsequent fractures for the aged. In such a case, intake of calcium supplements is advised to the approximate of 1,000 mg to 1,500 mg, people taking the calcium supplements should consult physicians. Calcium supplements are best taken in togetherness with the meals.

Calcium is extracted from various sources, and typically comes as tablet carbonate, liquid or citric acid. Carbonate pills requires acid found in the stomach in getting absorbed, meaning that carbonate pills should be taken in togetherness with meals. Calcium citrate is directly soluble and it is absorbed by the human body with ease. Calcium supplements are known to interact with many medications used as supplements. The effects can be reduced by ingesting the calcium supplements at a different time.

Calcium is valid for four to five years if stored properly.

RDA (Recommended Dietary Allowance

RDA Daily in mg   Upper Limit on a daily basis in mg
19 to 50 years 1000 2500
51 to 70 years 1000 2000
71 years + 1200 2000
19 to 50 years 1000 2500
51 years + 1200 2000

Calcium is best served or obtained from calcium, such as dairy products with the extension of milk, yoghurt and cheese. Calcium is also obtained from spinach, kales, white beans, soybeans, collards, okra, fish, orange juice and oatmeal among others. Side effects of calcium supplements are linked to irregular heartbeat, constipation, nausea, drowsiness, general weakness, headaches, metallic taste in the mouth, dry mouth, pains in the bones and pains in the muscle.

Benefits of taking calcium supplements are connected to maintaining and building strong bones, enabling nerves, muscles and heart in functioning properly. Calcium supplements and in togetherness with vitamin D is necessary in protecting the human body from diabetes, cancer and high blood pressure.