Calcium: strong bones and teeth

Calcium: strong bones and teeth – a comprehensive guide

1. The role of calcium in the body: more than just bones

Calcium (CA) is a vital mineral that plays a key role not only in maintaining the health of bones and teeth, but also in many other critical physiological processes. Despite the fact that most of calcium (about 99%) is concentrated in bone tissue and teeth, the rest of 1% circulates in the blood and intercellular fluid, providing the normal functioning of the cardiovascular, nervous and muscle systems.

• Structural function: The main function of calcium is the formation and maintenance of the structure of the skeleton and teeth. Together with phosphorus, he forms hydroxyapatitis, the main mineral component of bone tissue. This mineral provides bones with strength and resistance to loads. The constant process of bone remodeling, including the destruction of the old bone tissue and the formation of a new one, requires continuous calcium intake.

• Muscle contraction: Calcium is necessary to reduce all types of muscles, including skeletal, smooth (for example, walls of blood vessels and intestines) and heart muscle. When a nervous impulse reaches the muscle cell, calcium is released from intracellular reservoirs, launching the reduction process. It is associated with a troponin, a protein that regulates the interaction of actin and myosin (contractile proteins), allowing them to slide relative to each other and ensure muscle contraction.

• Nervous gear: Calcium plays an important role in the transfer of nerve impulses. It participates in the release of neurotransmitters (chemicals that transmit signals between nerve cells) in synapses – places of connection of nerve cells. When a nervous impulse reaches the end of the nerve cell, calcium penetrates into the cell, stimulating the release of the neurotransmitter, which then transmits the signal to the next cell.

• Blood coagulation: Calcium is one of the key blood coagulation factors. It is necessary to activate several coagulation factors involved in the cascade of reactions leading to the formation of a thrombus and stopping bleeding. In particular, calcium is associated with vitamin K-dependent coagulation factors, facilitating their interaction and activation.

• Regulation of hormones and enzymes: Calcium is involved in the regulation of the secretion of a number of hormones, such as insulin (a hormone regulating blood sugar) and a parathormone (hormone that regulates the level of calcium in the blood). It also activates many enzymes involved in various metabolic processes.

• Maintaining normal blood pressure: Studies show that sufficient calcium consumption can help maintain normal blood pressure. The mechanism of this action has not been fully studied, but it is assumed that calcium affects the tone of blood vessels and the function of the kidneys.

2. Recommended daily dose of calcium: individual needs

The recommended daily dose of calcium (RSD) varies depending on age, gender and physiological condition. It is important to understand that these numbers are indicative and individual needs may differ.

• Infants (0-6 months): 200 mg
• Infants (7-12 months): 260 mg
• Children (1-3 years old): 700 mg
• Children (4-8 years old): 1000 mg
• Teenagers (9-18 years old): 1300 mg
• Adults (19-50 years old): 1000 mg
• Adults (51-70 years old) (men): 1000 mg
• Adults (51-70 years old) (women): 1200 mg
• Adults (71+ years): 1200 mg
• Pregnant and lactating women: 1000-1300 mg (depending on age)

Factors affecting the need for calcium:

• Age: The need for calcium is especially high during the period of active growth and bone formation (childhood and adolescence), as well as in old age, when bone tissue begins to be lost.
• Floor: Women need more calcium after menopause due to a decrease in the level of estrogen, hormones that protect bones.
• Pregnancy and lactation: Pregnant and lactating women need an increased amount of calcium to ensure the normal development of the skeleton of the fetus and infants.
• Some diseases: Some diseases, such as diseases of the kidneys, intestines and parathyroid gland, can affect the absorption of calcium and require dose adjustment.
• Reception of some drugs: Some drugs, such as corticosteroids and some diuretics, can increase calcium elimination from the body and demand its increased consumption.
• The level of physical activity: Regular physical exercises, especially with a bone load (for example, walking, running, strength training), can help strengthen bones and reduce the risk of osteoporosis.
• Diet: A diet, rich in sodium, caffeine and phosphates, can increase the elimination of calcium from the body.

3. Calcium sources: diet and additives

The best way to get a sufficient amount of calcium is a balanced diet rich in products containing this mineral. However, in some cases when the diet does not provide sufficient calcium consumption, additives can be recommended.

Calcium food sources:

• Dairy products: Milk, yogurt, cheese are excellent sources of calcium. It is important to choose low fat products in order to reduce the consumption of saturated fats. Particularly useful products are enriched with vitamin D, which contributes to the absorption of calcium.

• Green sheet vegetables: Dark green leafy vegetables, such as kale cabbage, spinach, broccoli and leaf cabbage, contain a significant amount of calcium. However, it should be borne in mind that the digestibility of calcium from some of these vegetables may be lower due to the content of oxalates (compounds that connect calcium and prevent its absorption).

• Fish with bones: Canned salmon and sardines with bones are a good source of calcium, as the bones soften in the process of canning and become edible.

• Enriched products: Many products, such as soy milk, orange juice, cereals for breakfast and tofu, are enriched with calcium. It is important to read the labels to find out the content of calcium in these products.

• Nuts and seeds: Almonds, sesame seeds, chia seeds contain calcium, albeit in smaller quantities than dairy products.

• Legumes: Beans and lentils also contain a small amount of calcium.

Calcium additives:

When the diet does not provide sufficient calcium consumption, additives can be recommended. There are several forms of calcium additives, each of which has its own advantages and disadvantages:

• Calcium carbonate: This is the most common and affordable form of calcium additive. It contains the largest amount of elementary calcium (about 40%). It is best to take calcium carbonate during meals, since its absorption requires acid produced in the stomach.

• Calcium citrate: Calcium citrate is better absorbed than calcium carbonate, especially on an empty stomach or in people with low acidity of the stomach (for example, in older people or in those who take medications that reduce the acidity of the stomach). It contains less elementary calcium (about 21%).

• Calcium phosphate: Calcium phosphate is well tolerated and absorbed.

Important factors when choosing a calcium additive:

• Elementary calcium: It is important to pay attention to the content of elementary calcium in addition, and not to the total weight of the additive.
• Dose size: It is better to take calcium in small doses (not more than 500 mg at a time), since the assimilation of calcium decreases with large doses.
• Interaction with other drugs: Calcium can interact with some drugs such as antibiotics of tetracycline row and iron drugs. It is important to consult a doctor or pharmacist to avoid undesirable interactions.
• Side effects: Some people may experience side effects when taking calcium additives, such as constipation, bloating and gases. In rare cases, taking high doses of calcium can increase the risk of kidney stones.

4. Factors affecting the absorption of calcium:

Calcium assimilation is a complex process that many factors affect, including diet, age, health status and medication. Understanding these factors can help optimize the absorption of calcium and maintain bone health.

• Vitamin D: Vitamin D plays a key role in the absorption of calcium. It helps the body absorb calcium from the intestines and regulates the level of calcium in the blood. The disadvantage of vitamin D can lead to a decrease in the absorption of calcium and increase the risk of osteoporosis.

• Acidity of the stomach: For the absorption of calcium carbonate, a sour medium in the stomach is necessary. People with reduced acidity of the stomach (for example, elderly people or those who accept proton pump inhibitors) can better absorb calcium citrate.

• Dietary factors: Some products and drinks can reduce calcium assimilation. These include:

  • Oksalates: Oksalates contained in spinach, rhubarb and some other vegetables bind calcium and prevent its absorption.
  • Fitat: Fitates contained in grain and legumes can also reduce calcium absorption.
  • Sodium: High consumption of sodium (salt) increases the elimination of calcium from the body.
  • Caffeine: Caffeine can also increase calcium elimination from the body.
  • Phosphate: Excess phosphates in a diet (for example, in carbonated drinks) can violate the balance of calcium and phosphorus and reduce the absorption of calcium.

• Age: With age, the body’s ability to absorb calcium decreases. This is due to a decrease in the production of vitamin D in the skin and a decrease in the acidity of the stomach.

• Diseases: Some diseases, such as intestinal diseases (for example, Crohn’s disease and ulcerative colitis) and kidney disease, may disrupt calcium absorption.

• Medicines: Some drugs, such as corticosteroids and some diuretics, can increase calcium elimination from the body and reduce its absorption.

• Protein: Sufficient protein consumption is necessary for the health of bones, but excessive protein consumption (especially animal protein) can increase calcium elimination from the body.

Strategies to improve calcium assimilation:

• Use products rich in vitamin D: Include fatty fish (salmon, tuna, mackerel), egg yolks and products enriched with vitamin D. In your diet, spend time in the sun to stimulate the production of vitamin D in the skin.
• Take vitamin D additives if necessary: If you do not receive enough vitamin D from food and sun, talk with your doctor about the intake of additives.
• Separate the intake of calcium and products containing oxalates and phytates: Do not use products containing oxalates and phytates, simultaneously with products rich in calcium.
• Limit the consumption of sodium, caffeine and phosphates: Follow your consumption of salt, coffee and carbonated drinks.
• Support the healthy acidity of the stomach: If you have problems with the acidity of the stomach, consult your doctor.
• Regularly engage in physical exercises: Physical exercises, especially with a bone load, stimulate the strengthening of bones.

5. Calcium deficiency: causes, symptoms and consequences

Calcium deficiency, or hypocalcemia, is a condition in which the level of calcium in the blood is lower than the norm. This can happen due to insufficient consumption of calcium with food, violation of calcium absorption, losing calcium in urine or feces, or hormonal disorders.

Causes of calcium deficiency:

• Insufficient consumption of calcium with food: This is the most common cause of calcium deficiency. People who do not consume dairy products, green leafy vegetables or other products rich in calcium are especially at risk.
• Vitamin D deficiency: Vitamin D is necessary for the absorption of calcium. The disadvantage of vitamin D can lead to a decrease in blood calcium levels, even if you consume enough calcium with food.
• Calcium assimilation: Some diseases, such as intestinal diseases (for example, Crohn’s disease and ulcerative colitis) and kidney disease, may disrupt calcium absorption.
• Loss of calcium in urine: Some drugs, such as diuretics, and some diseases, such as kidney diseases, can increase the excretion of urine calcium.
• Loss of calcium with feces: Some diseases, such as steator (violation of fat absorption), can lead to a loss of calcium with feces.
• Hormonal disorders: Some hormonal disorders, such as hypoparathyroidism (insufficient production of parathormone), can lead to a decrease in blood calcium levels.
• Reception of some drugs: Some drugs, such as corticosteroids and some anticonvulsants, can reduce blood calcium.
• Age: With age, the body’s ability to absorb calcium decreases, which can lead to a deficiency of calcium.

Symptoms of calcium deficiency:

Symptoms of calcium deficiency can be different and depend on the degree of deficiency. In mild cases, calcium deficiency can occur asymptomatic. In more severe cases, the following symptoms may occur:

• Muscle spasms and cramps: Calcium deficiency can lead to increased excitability of the nervous system and cause muscle cramps and convulsions.
• Numbness and tingling in the fingers of the arms and legs: Calcium deficiency can affect the function of the nerves and cause numbness and tingling in the fingers of the arms and legs.
• Fatigue and weakness: Calcium deficiency can lead to fatigue and weakness.
• Slow down growth in children: In children, calcium deficiency can lead to a slowdown in growth.
• Osteopenia and osteoporosis: Long -term calcium deficiency can lead to a decrease in bone density (osteopenia) and increased risk of fractures (osteoporosis).
• Tooth problems: Calcium deficiency can lead to dental weakening and an increased risk of caries.
• Holy arrhythmia: In severe cases, calcium deficiency can lead to a violation of the heart rhythm (arrhythmias).
• Dry skin and brittle nails: Calcium deficiency can affect the condition of the skin and nails.
• Depression and irritability: In some cases, calcium deficiency may be associated with depression and irritability.

The consequences of calcium deficiency:

Long -term calcium deficiency can lead to serious health consequences, including:

• Osteoporosis: Osteoporosis is a disease characterized by a decrease in bone density and an increased risk of fractures. Calcium deficiency is one of the main risk factors for the development of osteoporosis.
• Fractures: Osteoporosis increases the risk of fractures, especially thigh fractures, vertebrae and wrists.
• Rachite (in children): Rickets are a disease characterized by softening and deformation of bones in children. Rachite is caused by a deficiency of vitamin D and calcium.
• Osteomulation (in adults): Osteomulation is a disease characterized by softening of bones in adults. Osteomulation is caused by a deficiency of vitamin D and calcium.
• Increased risk of cardiovascular disease: Some studies show that calcium deficiency can be associated with an increased risk of cardiovascular diseases, such as hypertension and stroke.
• Increased risk of some types of cancer: Some studies show that sufficient calcium consumption can reduce the risk of some types of cancer, such as colon cancer.

6. Excess calcium: hypercalcemia – causes, symptoms and risks

Hypercalcemia is a condition characterized by an increased level of calcium in the blood. Although calcium deficiency is more common, an excess of calcium can also be a health hazard.

Causes of hypercalcemia:

• Hyperparathyroidism: This is the most common cause of hypercalcemia. Hyperparathyroidism is a condition in which the parathyroid glands (small glands located on the neck) produce too many parathormone (PTG). PTH regulates the level of calcium in the blood, and its excess leads to an increase in calcium.
• Cancer: Some types of cancer, such as lung cancer, cancer of the mammary gland and myeloma, can cause hypercalcemia. Cancer cells can distinguish substances that stimulate the release of calcium from bones into the blood.
• Sarcoidosis and tuberculosis: These diseases can cause granulomas (clusters of immune cells) that secrete vitamin D, which leads to an increase in calcium levels.
• Reception of some drugs: Some drugs, such as thiazide diuretics (are used to treat high blood pressure) and lithium (used to treat bipolar disorder), can increase blood calcium.
• Excessive consumption of calcium or vitamin D: Rarely, but excessive consumption of calcium additives or vitamin D can lead to hypercalcemia, especially in people with kidney diseases.
• Immobility: Prolonged immobility (for example, after a fracture or stroke) can lead to the release of calcium from bones to the blood.
• Renal failure: In some cases, renal failure can lead to hypercalcemia.
• Milk and alkali syndrome: This is a rare condition that occurs with excessive calcium consumption (usually in the form of antacids) and alkali (for example, sodium bicarbonate).

Symptoms of hypercalcemia:

Symptoms of hypercalcemia can be different and depend on the degree of increase in calcium. In mild cases, hypercalcemia can occur asymptomatic. In more severe cases, the following symptoms may occur:

• Fatigue and weakness:
• Nausea, vomiting and constipation:
• Stomach ache:
• Loss of appetite:
• Frequent urination and thirst:
• Muscle pain and weakness:
• Depression and irritability:
• Confusion:
• Kidneys:
• Cardiac violation:
• High blood pressure:
• Osteoporosis (in the long run, due to the paradoxical effect of PTG):

Hypercalcemia risks:

Long -term hypercalcemia can lead to serious complications, including:

• Kidneys: An increased level of calcium in the urine can contribute to the formation of kidney stones.
• Renal failure: Chronic hypercalcemia can damage the kidneys and lead to renal failure.
• Cardiac violation: Hypercalcemia can affect the electrical activity of the heart and cause heart rhythm disturbances.
• Osteoporosis: Although paradoxically, chronic hypercalcemia caused by hyperparathyroidism can lead to osteoporosis due to the constant stimulation of osteoclasts (cells that destroy the bone) of the parathythormone.
• Pancreatitis: In rare cases, hypercalcemia can cause pancreatitis (inflammation of the pancreas).
• Calcification of soft tissues: An increased level of calcium in the blood can lead to calcium deposition in soft tissues, such as kidneys, blood vessels and lungs.

7. Calcium and osteoporosis: prevention and treatment

Osteoporosis is a skeleton disease characterized by a decrease in bone density and a violation of its microarchitecture, which leads to increased fragility of bones and increased risk of fractures. Calcium plays a key role in the prevention and treatment of osteoporosis.

The role of calcium in the prevention of osteoporosis:

• Optimization of peak bone mass: The consumption of a sufficient amount of calcium in childhood and adolescence, when the active formation of bones occurs, helps to achieve maximum peak bone mass. A higher peak bone mass provides a more durable skeleton and reduces the risk of osteoporosis in the future.
• Maintaining bone mass in adulthood: The consumption of a sufficient amount of calcium in adulthood helps to maintain bone mass and slow down its loss, which begins after 30 years.
• Reduction of risk of fractures: Numerous studies have shown that sufficient calcium consumption is associated with a decrease in risk of fractures, especially in older people.

The role of calcium in the treatment of osteoporosis:

• Auxiliary therapy: Calcium and vitamin D are important components of complex therapy of osteoporosis. They help strengthen the bones and reduce the risk of fractures.
• Synergism with other drugs: Calcium and vitamin D increase the effect of other drugs used to treat osteoporosis, such as bisphosphonates and denosumab.

Recommendations for calcium consumption for the prevention and treatment of osteoporosis:

• Follow the recommended daily dose of calcium: Make sure you consume a sufficient amount of calcium in accordance with your age and sex.
• Use products rich in calcium: Include dairy products, green leafy vegetables, bones and enriched products in your diet.
• Take calcium supplements if necessary: If your diet does not provide sufficient calcium consumption, consult your doctor about taking additives.
• Provide sufficient consumption of vitamin D: Vitamin D is necessary for the absorption of calcium. Use products rich in vitamin D and spend time in the sun.
• Regularly engage in physical exercises: Physical exercises, especially with a bone load, stimulate the strengthening of bones.
• Avoid smoking and excessive alcohol use: Smoking and excessive alcohol consumption negatively affect the health of bones.

8. Calcium and tooth health: Strong enamel and caries prevention

Calcium plays an important role in maintaining the health of teeth throughout life. It is the main building material for tooth enamel and dentin (tissue that forms the bulk of the tooth).

The role of calcium in the formation and strengthening of dental enamel:

• Mineralization of enamel: Calcium, along with phosphorus, is the main mineral component of enamel, the hardest tissue in the body. In the process of mineralization, calcium enamel and phosphates form hydroxyapatitis, which gives enamel strength and resistance to acids.
• EMALI RETOMALILIALIALIALIALIALIALIATION: Under the influence of acids formed in the oral cavity after eating, enamel can demineralize, losing calcium and phosphates. Calcium contained in saliva and toothpaste contributes to the remineralization of enamel, restoring its structure and protecting from caries.

The role of calcium in the prevention of caries:

• A acid neutralization: Calcium contained in saliva helps neutralize acids formed in the oral cavity after eating. This reduces the risk of the demineralization of enamel and the formation of caries.
• Emali strengthening: Enough calcium consumption strengthens the enamel, making it more resistant to acids.
• Maintaining a healthy microflora of the oral cavity: Calcium can help maintain a healthy microflora of the oral cavity, suppressing the growth of bacteria causing caries.

Recommendations for calcium consumption for healthy health:

• Follow the recommended daily dose of calcium: Make sure you consume a sufficient amount of calcium in accordance with your age and sex.
• Use products rich in calcium: Include dairy products, green leafy vegetables, bones and enriched products in your diet.
• Use toothpastes and rinses containing fluoride: The fluoride helps to strengthen enamel and remineralization of damaged areas.
• Visit the dentist regularly: Regular examinations and professional brushing of teeth help maintain the health of the oral cavity and prevent the development of caries.
• Limit the consumption of sweet and sour products: Sweet and sour products contribute to the demineralization of enamel and the formation of caries.
• Cheat chewing gum without sugar after eating: Chewing gum without sugar stimulates the production of saliva, which helps neutralize acids and remineralize enamel.

9. Calcium interaction with other nutrients and drugs

Calcium interacts with other nutrients and drugs, and these interactions can affect the absorption of calcium and the effectiveness of drugs. It is important to consider these interactions when planning a diet and taking medication.

Interaction with other nutrients:

• Vitamin D: As already mentioned, vitamin D is necessary for the absorption of calcium. Without a sufficient amount of vitamin D, the body cannot effectively absorb calcium from food or additives.
• Phosphorus: Calcium and phosphorus work together to maintain the health of bones and teeth. It is important to maintain a balance between these two minerals. Excess phosphorus can reduce calcium absorption.
• Magnesium: Magnesium is also important for bone health and can affect the absorption of calcium. Magnesium deficiency can worsen the absorption of calcium.
• Vitamin K: Vitamin K is important for bone health and can improve calcium absorption.
• Protein: Enough protein consumption is important for bone health, but excessive protein consumption (especially animal protein) can increase calcium elimination from the body.
• Sodium: High consumption of sodium (salt) increases the elimination of calcium from the body.
• Caffeine: Caffeine can also increase calcium elimination from the body.
• Fitat and oxalates: Fitat (contained in grain and legumes) and oxalates (contained in spinach, rhubarb and some other vegetables) can bind calcium and prevent its assimilation.

Interaction with drugs:

• Tetracycline antibiotics: Calcium can contact the antibiotics of the tetracycline series (for example, tetracycline, doxycycline) and reduce their absorption. It is recommended to take calcium and these antibiotics with an interval of at least 2 hours.
• Iron preparations: Calcium can reduce the absorption of iron drugs. It is recommended to take calcium and iron preparations with an interval of at least 2 hours.
• Levotyroxin (thyroid hormone): Calcium can reduce the absorption of levotiroxin. It is recommended to take levotikoxin and calcium with an interval of at least 4 hours.
• Bisphosphonates: Calcium can reduce the absorption of bisphosphonates (drugs used to treat osteoporosis). It is recommended to take bisphosphonates on an empty stomach, washed down with a large amount of water, and not take calcium for at least 30 minutes after taking bisphosphonates.
• Proton pump inhibitors (IPP) and antacids: IPP and antacids reduce the acidity of the stomach, which can worsen the absorption of calcium carbonate. For people taking IPP or antacids, calcium citrate can be recommended, which is better absorbed with low acidity of the stomach.
• Diuretics: Some diuretics (for example, thiazide diuretics) can increase the level of calcium in the blood, while others (for example, loop diuretics) can reduce blood calcium.

Important recommendations:

• Consult a doctor or pharmacist if you take any medicine to learn about possible interactions with calcium.
• Try to get calcium from food, not additives.
• If you need to take calcium supplements, take them in small doses (no more than 500 mg at a time) and during meals.
• Do not take calcium simultaneously with drugs that can interact with calcium.
• Observe a balanced diet rich in vitamins and minerals to ensure optimal absorption of calcium.

10. Calcium for different age groups: individual approaches

The need for calcium changes depending on age and physiological condition. It is important to consider these changes and adapt a diet and reception of additives in order to ensure optimal bone health throughout life.

Calcium for babies and children:

• Importance: Calcium plays a key role in the formation of a strong skeleton and teeth in babies and children.
• Sources: The best source of calcium for infants is breast milk or an adapted milk mixture. For children over 6 months, you can introduce products rich in calcium into the diet, such as yogurt, cheese and green leafy vegetables.
• Recommendations: The recommended daily dose of calcium for babies and children varies depending on age (see section 2). Do not give children calcium additives without consultation