What does calcium do

Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which…. If you have low iron levels or have been diagnosed with iron deficiency anemia, try these drinks high in iron to boost your intake of this essential…. Your body needs both manganese and magnesium to work properly, but they perform distinct functions in your body. Here's all you need to know about…. Magnesium deficiency, also known as hypomagnesemia, is an often overlooked health problem.

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Health Conditions Discover Plan Connect. Medically reviewed by Natalie Butler, R. You need vitamin D to absorb calcium. Calcium is even more important for women. The recommended amount depends on your age. Lack of calcium can lead to other health issues. Calcium supplements can help you get the right amount. Too much calcium can have negative effects.

The takeaway. Read this next. Should You Take Calcium Phosphate? Medically reviewed by Natalie Olsen, R. Most of the calcium in your body is in your bones and teeth. There is also calcium in your blood, muscles, other body tissues, and the fluid between your cells.

You need calcium to keep your bones and teeth healthy and strong throughout your life. Your body also uses calcium to:. The amount of calcium you need each day depends on your age, your sex, and other factors. For example, vitamin D improves calcium absorption. Alcohol reduces calcium absorption. Doctors recommend:. Eat calcium-rich foods at every meal rather than all at once. Be sure to get enough vitamin D each day to help your body absorb the calcium.

Nonfat and low-fat dairy products yogurt, cheese, and milk are good sources of calcium. Vegetable sources of calcium include dried beans, kale, spinach, and collard greens. Animal sources of calcium include fish with soft bones, such as sardines and salmon.

For example, 2 ounces of nonfat American cheese has mg of calcium. One cup of skim milk has mg of calcium. And 3 ounces of pink salmon has mg of calcium. Some foods may be fortified with calcium orange juice, bread, pasta, dry breakfast cereal, and dairy substitutes. Depending on your age, sex, overall health, and other factors, your doctor might recommend that you take a calcium supplement.

Also, your doctor can tell you if a calcium supplement will affect any medical conditions you have. He or she will need to know about any prescription or over-the-counter OTC medicines, or other dietary supplements you are taking. Calcium supplements can affect the way certain medicines work. For example, calcium supplements can interfere with blood pressure and synthetic thyroid medicines, bisphosphonates, and antibiotics.

Other supplements, such as iron, can affect how the body absorbs, uses, or gets rid of medicines or supplements. There are 2 main types of calcium supplements: calcium carbonate and calcium citrate. Both types are available without a prescription. Over-the-counter calcium supplements are available in tablet, chewable, liquid, and powder form. Other types of calcium include calcium gluconate and calcium lactate.

Most of this is found in the skeleton and teeth — the rest is stored in the tissues or blood. Calcium is vital for healthy teeth and bones. It also plays a crucial role in other systems of the body, such as the health and functioning of nerves and muscle tissue. Good sources of calcium include dairy foods like milk, yoghurt and cheese, and calcium-fortified products, such as some plant-based milks for example, soy milk and rice milk and breakfast cereals. People at different life stages need different amounts of calcium — young children, teenagers and older women all have greater than average requirements.

It is much better to get calcium from foods than from calcium supplements. Be guided by your doctor about whether you need additional supplements. Too much calcium from supplements may cause other health problems. Australians receive most of their calcium from dairy foods.

If milk and milk-based foods are removed from the diet, this can lead to an inadequate intake of calcium. This is of particular concern for children and adolescents, who have high calcium needs. Calcium deficiency may lead to disorders like osteoporosis , a disease in which bones become fragile and brittle later in life. Osteoporosis affects both men and women. If not enough calcium is circulating in your blood, your body will use hormones to reduce the amount of calcium your kidneys excrete in your urine.

If not enough calcium is absorbed through the gastrointestinal tract, calcium will be taken from the bones. If your dietary intake of calcium is constantly low, your body will eventually remove so much calcium from the skeleton that your bones will become weak and brittle.

The recommended dietary intake of calcium is different for people of different ages and life stages. It is particularly important that people from certain groups meet their calcium needs.

These groups include:. Caucasian white people have larger frame sizes and generally have higher intakes of animal foods, caffeine and salt than non-Caucasian people. It is thought they may need more calcium as a result.

A developing baby needs a lot of calcium. However, there is no need for women to take additional dietary calcium during pregnancy because pregnant women absorb calcium from food more efficiently. It is much better to get calcium from foods which also provide other nutrients than from calcium supplements. But if you have difficulty eating enough foods rich in calcium, you might need to consider a calcium supplement, especially if you are at risk of developing osteoporosis.

Too much calcium may cause gastrointestinal upsets such as bloating and constipation and, rarely, other complications such as kidney stones. A report published in , and widely reported in the media, found a possible link between calcium supplements and an increased risk of heart disease — particularly in older women.