Calcium: an essential mineral

Calcium is an essential ‘macromineral’ – it’s the most abundant mineral in the body. It’s a key mineral in the structure of teeth and essential for bone health. Calcium supports muscular contraction, normal heart rhythm, blood pressure and cardiovascular health.

Calcium for general health

Daily Calcium intake recommended for adults is around 1000-1300 mg daily, depending on age and gender.

There are various dietary sources of Calcium, here are some of the most abundant:

Calcium rich foods:

• Dairy products like milk, yogurt and cheese
• Leafy greens such as kale, spinach, bok choi and broccoli
• Sardines and salmon

Calcium Supplements

Depending on your stage of life and your diet, you may find it challenging to meet your calcium needs through food alone. If your diet is not as varied as you’d like, you’re dairy free, or you’re over 50 – you may like to consider calcium supplements to help fill nutritional gaps. Supplements come in different forms: calcium tablets, capsules, liquids, gummies and powder - providing flexibility for different needs. Many supplements will pair Calcium to one or more additional nutrients to provide a well-rounded formula to better support calcium absorption.

Calcium and other nutrients

Balancing Calcium intake with other synergistic nutrients is an important factor to consider:

• Magnesium is another mighty mineral important to support optimal bod function. In supplements a ratio of less than 2:1 calcium to magnesium is ideal to support optimal function
• Vitamin D supports calcium absorption in the intestines – so you can absorb calcium properly
• Vitamin K supports calcium deposit regulation in the bones – to keep bones strong
• Boron and Zinc support calcium metabolism – to support long-term bone health
• Vitamin C supports collagen formation and calcium absorption – for strong bones and joints

Calcium Side Effects and Contraindications

There are health risks associated with elevated blood calcium levels, so it’s important not to over-supplement. It is not advisable to take a stand alone calcium supplement over the long term without professional guidance. It’s best to take calcium in combination with magnesium where possible.

You may also like to know more about Your daily dose of Vitamin D: Our top picks for every season - HealthPost NZ