Calcium is a mineral that is mostly stored in bones, not produced by the body, and needs to be obtained externally. It plays a crucial role in bone formation and repair, can affect heart functions and blood clotting, facilitate communication between nerve cells and other cells, and stimulate muscle contraction and hormone secretion. The maintenance of calcium metabolism is especially critical for children during their growth phases, athletes, and the elderly. If you’re looking to understand more about “What is calcium?”, continue reading for more insights.

What is Calcium?

Micronutrients are substances that play a role in the functioning of cells, tissues and organs. Micronutrients perform very important functions, although they are necessary in small quantities. They are usually composed of vitamins and minerals that participate in the relevant metabolic processes. Calcium is the most abundant mineral in the human body and accounts for about 1.5-2% of body weight. An adult human body contains about 1,200 grams of calcium minerals.About 99% of this calcium is stored in bones and teeth. Calcium serves various roles in systems such as muscles, bones, the nervous system, the heart, cellular functions, and immunity. Therefore, its concentrations inside and outside cells are preserved through various mechanisms. If these mechanisms are disrupted and the body experiences a calcium deficiency, it may draw calcium from the bones to prevent this, potentially leading to an imbalance in mineral levels.

What is Calcium?

During periods of growth and development, bone formation increases, and when there is impaired absorption from the intestines, as well as renal and skin excretion, calcium loss increases during pregnancy and lactation. Adequate and balanced diet can provide sufficient amounts of calcium, which has high biological functions. However, long-term calcium deficiency can make it difficult to reach peak bone mass. Also, the amount of calcium in bones, which serve a vital tissue function, cannot be preserved. As a result, there can be losses in bone mass and strength. In various sports where bone and muscle functions are important criteria, the need for minerals like calcium must be met. Particularly in endurance athletes, calcium plays an important role in maintaining resistance to stress in bones. Therefore, calcium is an irreplaceable mineral in athletes, both through diet and supplements,

What is Calcium Used For?

Calcium is an important mineral for the maintenance of tissue and organ function in the body. Most of the calcium ingested is stored in the bones and teeth, with a smaller portion found in the blood. Calcium, which is not produced by the body, can be obtained from food and supplements. If the body does not get enough calcium, it starts to withdraw calcium from the bones. This can lead to weakening of the bones and bone loss. Therefore, it is necessary to consume enough calcium through foods containing calcium. Calcium primarily has the following functions in addition to providing structure and strength to bones and teeth:

• Muscle contraction,
• Nerve signal transmission,
• Intercellular signaling,
• Hormone release,
• Regulation of heartbeats,
• Cell division,
• Immune function,
• Blood clotting,
• Regulation of blood pressure and water balance,

What is Calcium?

Calcium is needed to build healthy and strong bones. The calcium found in the blood can be used by other tissues such as the heart, muscles, and nerves. Calcium can combine with other minerals like phosphate to maintain bone strength. Additionally, vitamin D plays a significant role in calcium metabolism. A deficiency in either calcium or vitamin D can start to compromise the healthy structure of bones. This issue can accelerate with aging.

What is Calcium Deficiency?

Calcium deficiency, or “hypocalcemia,” occurs when the levels of calcium in the blood are much lower than necessary. Several different factors can contribute to the development of hypocalcemia. Calcium deficiency is a treatable health issue and can be temporary or chronic. Hypocalcemia typically results from abnormal parathyroid and vitamin D levels. Mild symptoms of calcium deficiency may include muscle cramps, dry and scaly skin, and brittle nails. If not diagnosed early or left untreated, hypocalcemia can lead to adverse effects on the nervous system. Restlessness and irritability, confusion and hallucinations, depression, and memory issues are among the psychological effects. Very low blood calcium can lead to severe symptoms including arrhythmias, muscle spasms, seizures, and tingling in the limbs.

Calcium absorption depends on the presence of vitamin D. Increased absorption of calcium plays an important role in the remodeling and repair of bones. Insufficiency of vitamin D in the body can reduce calcium absorption by about 50%, hence only 10-15% of calcium is absorbed in the intestines. In addition to vitamin D deficiency or resistance, autoimmune diseases, kidney and liver diseases, hypo or hypermagnesemia, certain medications, Fanconi syndrome, and osteopenia can be responsible for calcium deficiency. The primary treatment for calcium deficiency involves the use of calcium and vitamin D supplements. In cases of hypoparathyroidism, a synthetic form of parathyroid hormone may be preferred.

What is Calcium Excess?

Known as “hypercalcemia,” calcium excess refers to higher than normal levels of calcium in the blood. While most calcium is found in the bones, a certain amount is also present in the blood. Calcium levels are regulated by calcitonin and parathyroid hormone. Blood calcium levels are carefully controlled, but certain factors can cause hypercalcemia. Typically, overactive parathyroid glands, certain medications, excessive calcium and vitamin D supplementation, cancer, and medical disorders can contribute to the development of calcium excess. Excessive calcium in the blood can cause adverse effects on the function of the heart, muscles, and nerves, maintain bone mass, and blood clotting. Hypercalcemia can affect heart and brain functions, contribute to the formation of kidney stones, and lead to weakening of the bones. Symptoms of hypercalcemia can be mild or severe.

What is Calcium?

Hypercalcemia may not show any symptoms in some individuals. However, severe cases of hypercalcemia can lead to various complications. Arrhythmias (abnormal heart rhythms), kidney failure, confusion, and coma are among the serious conditions caused by high calcium levels. The treatment for hypercalcemia varies depending on the underlying cause. Treatment options include limiting calcium and vitamin D supplements, removal of the parathyroid glands, chemotherapy, and radiation therapy. Hypercalcemia may not always be preventable, but avoiding calcium supplements and calcium-based antacid tablets can help prevent high calcium levels. For answers to the question “Which foods contain calcium?” you can read our blog post.

What Foods Contain Calcium?

To answer the question, “What contains calcium?” calcium is naturally found in foods and is also added to fortified packaged goods. Including dietary sources of calcium can meet daily needs. Especially for athletes, diverse and balanced calcium intake through diet can be achieved before resorting to supplements. Foods containing calcium can be listed as follows:

• Cheeses such as cheddar, ricotta, tofu, and others,
• Cow’s milk and yogurt,
• Eggs,
• Canned sardines with bones, salmon, and shrimp,
• Vegetables like cabbage, bok choy, broccoli, spinach, and fruits like soybeans, oranges, and figs,
• Fortified almond, rice, and soy milk,
• Fortified orange juice and other fruit juices,
• Fortified breakfast cereals, bread, and grains.

What is Calcium?

Why is Calcium Consumption Important for Athletes?

Athletes reach their peak bone mass around the age of 20, and the amount of bone accrued is at maximum levels in their 30s. However, as aging progresses, creating continuous and adequate osteogenic stimuli to balance bone loss can be challenging. Therefore, maximizing bone quality and mass is critical for athletes. Bone mass and strength cannot be fully regained after ceasing sports activities, and poor bone health can lead to stress fractures. This not only poses future health risks but can also lead to decreased sports performance and training time losses. Preventing short-term bone injuries like stress fractures and medial tibial stress syndrome, as well as long-term conditions like osteoporosis and osteopenia, is crucial.

For athletes, eliminating factors that weaken bone strength against short and long-term potential risks is necessary. Unlike immutable factors such as genetics, sex, and race, lifestyle habits can significantly impact the bone and muscle system. In particular, nutrition and diet are modifiable factors that must be considered for improving bone health. About 99% of the body’s calcium is stored in the bones. Additionally, low dietary calcium intake can lead to bone degradation due to the activation of parathyroid hormone. Endurance athletes may face negative outcomes from dermal calcium losses during long training sessions. Therefore, it is important to ensure adequate calcium intake in pre-training nutrition.

Bone loss in women, especially accelerates before and for about 10 years after menopause, then returns to normal rates. The influence of estrogen and menopause puts female athletes at a high risk of osteoporosis, associated with increased fragility of the spine, hips, and wrists. Furthermore, the “female athlete triad,” commonly seen in female athletes, underscores the importance of calcium support. This triad consists of an eating disorder, amenorrhea (absence of menstruation), and osteoporosis. Intentional food intake restriction in female athletes can prevent meeting the needs for energy and nutrients. Not meeting the required energy and nutrients during training can lead to injuries. Irreversible bone loss and electrolyte imbalances may occur. Thus, balancing calcium intake in female athletes is of critical importance.

Calcium is one of the main minerals necessary for life continuity. Its primary function is to build and protect bone tissue, but it also plays significant roles in maintaining healthy muscle, nerve, blood, and heart functions. Ensuring the supply of calcium is essential for building and maintaining bone resilience in children, adults, and the elderly. For athletes, who are another group with increased calcium needs, adequate calcium intake is crucial to enhance bone strength and quality and prevent the risk of fractures.