Calcium is the backbone of our skeletal system, quite literally. Around 99% of the body’s calcium is stored in the bones and teeth, making it essential for bone density and strength. Regular calcium intake ensures that your bones remain robust and less prone to fractures or conditions like osteoporosis. The outermost surface of your teeth, called enamel, is made up of calcium phosphate molecules. This hard layer is your tooth’s first line of defense against decay, erosion, and wear from daily activities like chewing. Maintaining calcium levels is vital for keeping this protective layer intact.
Your body constantly regulates calcium levels in the blood, but if you don't consume enough calcium, it pulls reserves from your bones. When your blood calcium drops too low, the parathyroid glands release parathyroid hormone, which signals the bones to release stored calcium into the bloodstream. Long-term calcium deficiency weakens both bones and teeth. Beyond bones and teeth, calcium plays a critical role in various bodily functions such as muscle function and nerve transmission.
To avoid calcium deficiency, ensure you're consuming calcium-rich foods. Dairy products like milk, yogurt, and cheese are excellent sources. Seafood such as sardines and salmon with bones, plant-based sources like tofu, broccoli, spinach, and other leafy greens, and nuts and seeds including almonds, chia seeds, and sesame seeds, all provide calcium. Additionally, fortified foods like fortified soy milk and fruit juices can help meet daily calcium requirements.
If your diet doesn't provide enough calcium, supplements might be needed. You may want to consider them if you follow a vegan diet, have lactose intolerance, a milk allergy, or are undergoing long-term corticosteroid treatment. Calcium supplements are available in various forms, including calcium citrate and calcium carbonate. It's advisable to speak with a healthcare provider to find out which type is best suited to your needs.
