Benefits of Calcium for health

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The average adult’s weight is made up of about two per cent calcium. 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 soymilk or rice drink 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.

According to the most recent Australian Nutrition Survey data published in 1995, about 90 per cent of women and 70 per cent of children do not achieve the recommended dietary intake (RDI) for calcium. Data from the National Nutrition Survey 2011-12 will be released later in 2014.

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 (2,000 mg or more) from supplements may cause other health problems.

Calcium plays a role in:

  • strengthening bones and teeth
  • regulating muscle functioning, such as contraction and relaxation
  • regulating heart functioning
  • blood clotting
  • transmission of nervous system messages
  • enzyme function.
  • Calcium

    Calcium is essential for building and maintaining bone. Almost 99% of the body’s calcium is found in the bones. Calcium combines with other minerals to form hard crystals that give your bones strength and structure.

    A small amount of calcium is absorbed into the blood; this calcium is essential for the healthy functioning of the heart, muscles, blood and nerves. Bones act like a calcium bank, if you do not take in enough calcium from your diet, the body will withdraw calcium from your ‘bone bank’ for use in other parts of the body. If your body withdraws more calcium than it deposits, your bone density (bone strength) will gradually decline and you may be at risk of developing osteoporosis.

    What happens if I don’t get enough calcium?

    If you don’t get enough calcium in your diet, or you can’t absorb it properly, your body takes the calcium it needs from your bones. Over time, this causes loss of bone density, which can lead to osteoporosis.

    Osteoporosis causes your bones to become brittle and they are easily broken. The condition is very common in Australia, particularly in people over the age of 60.

    You are most at risk of calcium deficiency and osteoporosis if you:

    • don’t get enough calcium in your diet
    • have low vitamin D levels
    • have certain medical conditions, such as Coeliac or kidney disease
    • take steroids for a long time
    • eat a diet high in certain plant nutrients (phylates and oxalates)
    • consume a lot of caffeine or alcohol.

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