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500 mg/day

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700 mg/day

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1,300 mg/day

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1000 mg/day

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Is involved in many different functions. Blood levels of Calcium are tightly regulated by PTH, Calcitonin and vitamin D and if our blood levels fall, even by a small amount, we extract calcium from the bone.

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Can have no symptoms!

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Calcium is a key component in bone and teeth. It is also involved in muscle contraction, blood clotting and the activation of different enzymes.

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Edible Bones

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Green leafy veggie (e.g. cabbage, broccoli, okra)

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Green leafy veggie (e.g. cabbage, broccoli, okra)

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1,300 mg/day

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1,300 mg/day

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1,000 mg/day

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Tofu

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Soya beans

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Release of neurotransmitters

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Fortified food/ drinks (e.g. calcium added soy milk, bread made from calcium fortified flour)

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Fortified food/ drinks (e.g. calcium added soy milk, bread made from calcium fortified flour)

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calcium-fortified foods – including breakfast cereals, fruit juices and bread. One cup of calcium-fortified breakfast cereal (40 g) contains up to 200 mg of calcium. ½ cup of calcium-fortified orange juice (100 ml) contains up to 80 mg of calcium, and two slices of bread (30 g) provides 200 mg of calcium

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If calcium balance falls, our bodies extract calcium from our bones but this is still considered a working hypothesis as there are some exceptions.
https://www.ncbi.nlm.nih.gov/pubmed/2649803

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‘soft bones’ - more likely to fracture or break with falls or with too much loading and insufficient rest

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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. It is much better to get calcium from foods (which also provide other nutrients) than from calcium supplements.    If you do take calcium supplements, make sure you don’t take more than the amount recommended on the bottle. Too much calcium may cause gastrointestinal upsets, such as bloating and constipation.

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oranges

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Regulation of heart beat

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Calcium is involved in essential biochemical reactions. 

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Calcium is involved in essential biochemical reactions. 

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In the human body, 99% of the calcium can be found in the bones
and teeth, with the remaining 1% found in extra- and intra-cellular fluids

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blackstrap molasses

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dried figs

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seaweed

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Cheerios cereal

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Has its own regulatory system, known as the parathyroid glands. When calcium is high enough, the parathyroids shut down and stop producing PTH.

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2 mechanisms for absorption

Transcellular: Calcium transported across membrane of gut epithelial (skin) cell at both ends of the cell (luminal and basal). This requires the use of ATP (energy) to power the pumps. It is carried through the cell by binding proteins.
Vitamin D regulates the gene expression of the transporters to increase absorption. It also increases the expression of the binding proteins.

Paracellular: Calcium diffuses through the gap junctions between cells.

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Irritability, fatigue, muscle weakness, cramping and spasms.
Reduced levels of growth in children.
Can be symptomless!

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Almost all calcium is stored in bones and teeth. However, each cell in the body has its own way of storing calcium.

Cardiac Cells: Stored in the extracellular fluid

Muscle Cells: Stored within the sarcoplasmic reticulum

Non-Muscular Cells: contain calcium within the endoplasmic reticulum.

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Excessive amounts of calcium can lead to CVD and kidney stone formation.