Calcium is an essential mineral that needs to be consumed in relatively large quantity for our body to function properly.
It is the most abundant mineral in the human body and is mostly found in our bones and teeth.
Calcium is essential in bone and teeth mineralization. During child growth, calcium contributes to the development of bones. When we stop growing, calcium helps to maintain bone density. Vitamin D play also an essential role by helping the body absorb calcium.
Calcium is used in muscle contraction, including the heart. When a nerve sends a signal to the muscle, the body release calcium to help muscle proteins contract.
Calcium is essential in blood clotting. In some studies, calcium has also been shown to lower blood pressure (1).
Recommended Daily Allowance for a 44-year-old male moderately active, weighting 70 kg and 175 cm tall is 1 000 mg and the Tolerable Upper Intake is 2 500 mg (2).
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Calcium deficiency can increase the risk of rickets in children and osteoporosis in adult and lead to posture problem and increase the risk of fracture. Calcium deficiency can also lead to tooth decay (3).
Too much calcium can cause gastrointestinal issues like constipation and bloating. It can also increase the risk of kidney stones and could potentially be linked to an increased risk of cardiovascular diseases (4).