The secret recipe against fatigue

What is calcium?

Calcium is an essential mineral that occurs in particularly large amounts in the body. It belongs to the group of major minerals because it makes up more than 0.1 percent of body weight. An adult carries about one to two kilograms of it. The largest portion – about 99 percent – is firmly built into bones and teeth, where it occurs in stable compounds such as hydroxyapatite. This specific substance gives the skeletal framework its hardness and structural strength.

The remaining one percent of calcium is distributed in body fluids, intercellular spaces and cell membranes. There it exists in dissolved form or as part of various compounds such as calcium carbonate or calcium phosphate.

Outside the human body, calcium is also widespread: it is a component of many rocks such as limestone, chalk or gypsum. In the environment it is usually found in bound form, often as part of deposits formed over millennia by natural processes. In drinking water it occurs in dissolved form and can appear there as visible limescale deposits.

What functions does calcium have in the body?

Calcium performs a wide range of vital tasks in the human body that go far beyond supporting bone health. It plays a central role in energy metabolism: it helps supply cells with the energy needed so that muscles, organs and other tissues can maintain their functions. Calcium is also indispensable for smooth muscle activity – both for voluntary movements and for automatic processes such as the heartbeat or breathing, enabling coordinated contraction and relaxation of muscle cells.

Furthermore, calcium contributes significantly to blood clotting. In combination with other substances, it promotes the formation of blood clots that stop blood loss in injuries and prevent the entry of pathogens. Calcium is also essential for the nervous system, as it is involved in signal transmission between nerve cells. Without this mechanism, information such as stimuli, motor impulses or reflexes could not be transmitted efficiently.

Another important function of calcium is in digestion. It supports the activity of certain enzymes that break down food into usable components, thus enabling effective nutrient absorption. In addition, calcium plays a role in the regulation of blood pressure, as it affects the elasticity and tension of blood vessels and thus influences blood flow.

Calcium also has a regulatory function regarding body weight: it can influence fat metabolism by affecting the formation and breakdown of fat cells. Adequate supply of this mineral can therefore help favourably influence body fat composition.

Last but not least, calcium is indispensable for oral health. It supports both the formation of tooth hard tissue and the hardening of the enamel that protects teeth from external influences. A stable enamel reduces susceptibility to cavities and ensures long-term functionality of the dentition.

Why is calcium important for bones?

Calcium is an important building block for the stability and strength of our bones. In the form of hydroxyapatite, it helps to harden bones and maintain their structural integrity. During growth and up to about the age of 30, bones are continuously built, with calcium providing an important basis for these processes. Adequate calcium intake during this phase is crucial to achieve the highest possible bone mass and thereby lay the foundation for avoiding bone loss later in life.

With increasing age, particularly after menopause in women, the body's ability to form new bone tissue decreases, which can lead to a loss of bone substance. In such phases, calcium remains essential to minimise bone loss and maintain bone stability. In case of a deficit, calcium is released from the bones to maintain blood concentration, which can weaken bones over the long term.

What happens with calcium deficiency?

Calcium deficiency occurs when the body is not supplied with sufficient calcium, which can lead to various health problems. Common causes are inadequate intake of calcium-rich foods or an increased need, e.g. during pregnancy or growth. A calcium deficit can also result from insufficient vitamin D status, since this vitamin supports the absorption of calcium from food. Without enough vitamin D, the body cannot absorb sufficient calcium, increasing the risk of calcium deficiency.

A calcium deficit has wide-ranging effects on various functions. Typical symptoms include muscle cramps, skin changes, brittle nails and hair loss. Digestive disturbances, cardiovascular problems and mood swings may also occur. In the long term, calcium deficiency leads to weakening of the bones, increasing the risk of fractures and osteoporosis. People who have difficulty absorbing calcium due to conditions such as coeliac disease or kidney problems are particularly at risk.

To correct a calcium deficiency, it is necessary to identify the causes. A balanced diet with adequate calcium intake and, if necessary, the use of dietary supplements can help to normalise blood concentration. If the deficiency is detected early, it can often be successfully corrected through targeted nutrition and treatment.

How much calcium does the body need per day?

Daily calcium requirements vary depending on age, life stage and individual health factors. Children in growth and adolescents between 10 and 18 years have the highest needs because their bodies are still developing. During this time, a daily intake of around 1'200 mg of calcium is recommended. Adults under 50 years generally need between 1'000 and 1'200 mg daily. For those over 50, the daily requirement remains around 1'000 mg.

Pregnant and breastfeeding women should also consume about 1'000 mg of calcium per day to meet the increased needs during this period. Specific amounts apply for infants and young children, which vary by age between 220 mg and 1'200 mg.

It should be noted that the body can only utilise a portion of the calcium consumed – about one third is actually used. This means that sufficient intake of accompanying nutrients such as vitamin D and magnesium is necessary to optimise calcium binding and absorption.

The upper limit for daily calcium intake is 2'000 mg for people over 50 and 2'500 mg for younger adults. Higher amounts should not be exceeded to avoid health risks.

How to cover your calcium needs: practical tips

• Milk and dairy products are the best-known calcium-rich foods: already 200 ml of cow's milk cover a quarter of the daily calcium requirement.
• Cheese is also among the products with high calcium content. This is especially true for hard and semi-hard cheeses such as parmesan, emmental or tilsiter.
• Green vegetables such as kale, broccoli and fennel are particularly rich in calcium. A portion of kale can contain up to 210 mg of calcium.
• Legumes such as chickpeas and white beans also provide a lot of calcium. Chickpeas contain up to 120 mg of calcium per 100 g.
• Prefer nuts and seeds such as almonds and chia seeds. Almonds provide 250 mg of calcium per 100 g, chia seeds even 630 mg of calcium.
• Drink calcium-rich mineral water. Look for mineral water with a calcium content of at least 150 mg per litre.
• Avoid too many calcium inhibitors such as cola or chocolate, which can hinder calcium absorption.
• Eat foods that contain vitamin D, such as fatty fish or eggs, because vitamin D supports calcium absorption in the intestine.
• Regularly consume herbs such as parsley and dill, which are also good sources of calcium.
• Cook vegetables such as rhubarb or spinach to reduce oxalic acid content and improve calcium absorption.
• Sesame and poppy seeds are also rich in calcium. Fresh sesame contains up to 730 mg of calcium per 100 g.
• Pay attention to a balanced ratio of calcium to magnesium in your diet (ideally 2:1) to maximise the effectiveness of both minerals and strengthen your bones.
• If you take calcium in the form of dietary supplements, pay attention to the form in which it is taken. Studies show that calcium carbonate is poorly utilised. Better options are calcium gluconate or calcium citrate, which can be absorbed independently of stomach acid.
• Dosage must be observed carefully, because excess calcium in tablet form is not excreted but accumulates in tissues and can lead to calcification deposits in the arteries.
• Ensure a balanced intake of different calcium sources to regulate blood calcium levels. Parathyroid hormone from the parathyroid glands plays an important role in controlling this level. Phosphate and the kidneys also influence calcium excretion. Regular monitoring of reference values helps to prevent bone loss and disease.

The body needs calcium for strong bones, healthy teeth and functioning muscle and nerve activity. To gain the greatest benefit, pay attention to a balanced diet with adequate calcium intake.