Calcium – Benefits of Calcium Intake | Uses | Foods & Supplements | Deficiency


Calcium is a chemical element that is essential for the human body. It helps to strengthen the bones and maintain health through the healthy interaction between the mind and other parts of the body. It is naturally available in many foods such as fruits, vegetables, etc. And there is also some supplement that is released in the market to fulfill the need for calcium in the body. In this article, we will discuss how much quantity we need to maintain our body and why we require calcium.

Why Do People Take Calcium?

Many doctors or specialists suggest having 100% quantity of calcium in the human body for many purposes such as it regulates the nervous system, controlling blood pressure, controlling the level of magnesium, Potassium in the body, and Phosphorus quantity. It is also suggested for weight loss because it controls cravings. It is very beneficial for health.

Benefits Of Calcium:

Calcium is a vital element for human health and the body. It is necessary to have a complete quantity in the human body. The benefits of calcium are:

Bone Health:

Calcium plays an important role in improving your bones. According to research, it is proved that 99% of calcium is found in bones and teeth. It helps to grow up the bones and make them strong to fight against any bacteria. At the age of 20-25, it empowers the bones to improve their performance of activities and at this age, bone density becomes highest. But after that age, bone density declines. So, people who do not use calcium supplements before that age, face problems after the age of 25.

Muscle Contraction:

It controls muscle contraction, including the pulsating of the heart muscle. At the point when a nerve empowers a muscle, calcium is discharged; it helps the proteins in the muscle craft by compression. The muscle just unwinds again once the calcium is pumped pull out of the muscle.

Blood Coagulation:

It plays a vital role in blood coagulation. Because it circulates the blood in the human body and that is very important for any healthy body and bones.

Other Benefits:

It is a co-factor for some chemicals; this implies without calcium, these critical compounds can’t fill in productively. Calcium influences the smooth muscle that encompasses veins, making it reliable and efficient.

The Risks Behind The Deficiency of Calcium:

If your body has not had sufficient calcium quantity in your body, you can face these problems or risks:

  • Kids may not achieve their maximum capacity grown-up height.
  • Adults may have low bone mass, which is a hazard factor for osteoporosis.

How Much Quantity Requires for Strong Bones?

Men Daily RDA Daily upper limit
19-50 years 1,000 mg 2,500 mg
51-70 years 1,000 mg 2,000 mg
71 and older 1,200 mg 2,000 mg
Women Daily RDA Daily upper limit
19-50 years 1,000 mg 2,500 mg
51 and older 1,200 mg 2,000 mg


According to the nutritious, different daily-routine foods provide calcium to the human body. These are:

  • milk
  • cheese
  • yogurt
  • seaweeds, such as kelp, hijiki, and wakame
  • seeds and nuts
  • figs
  • broccoli
  • spinach
  • tofu
  • dandelion leaves
  • many fortified breakfasts kinds of cereal

By taking these foods, you can get the compulsory quantity for your body that is required for better and improved health.

How Much Calcium Should Consume Every Day?

It depends on the age and how much calcium you need to take daily.

  • age 1-3 years: 700 milligrams (mg) per day
  • age 4-8 years: 1,000 mg per day
  • age 9-18 years: 1,300 mg per day
  • age 19-50 years: 1,000 mg per day
  • breast-feeding or pregnant teenager: 1,000 mg per day
  • breast-feeding or pregnant adult: 1,000 mg per day
  • age 51-70 years (male): 1,000 mg per day
  • age 51-70 years (female): 1,200 mg per day
  • age 71+ years: 1,200 mg per day

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