What is calcium and where does it occur?
Calcium is the fifth most abundant element in the earth’s crust, which is why it is found everywhere – in rocks, soils, water, and living organisms. Milk and dairy products, in particular, contain significant amounts of calcium. Depending on the degree of hardness, drinking water can also provide a considerable amount of calcium.
Vegetables can also contribute to meeting daily calcium needs. Especially fennel, kale, and broccoli as well as various nuts like hazelnuts, almonds, and Brazil nuts are considered to be rich in calcium. However, by processing the vegetables, i.e. washing, cooking or blanching, the calcium content is reduced. In addition, so-called interfering substances such as oxalate and phytate (contained in many plants and nuts) as well as certain dietary fibres can inhibit absorption by the body.
Furthermore, phosphorus and fat can limit the availability of calcium in food. Vitamin D, amino acids, fruit acids, and some sugars such as lactose and insulin, on the other hand, can promote the absorption of calcium in the body.
Calcium is considered a “risk nutrient” because its daily requirement cannot be met through food.
Why do we need calcium?
Calcium is one of the nutrients whose average requirement cannot be met by food. Both the German and the Austrian Nutrition Reports therefore assess calcium as a risk nutrient.
Inadequate calcium intake leads to weakened bone density, which in turn can trigger osteoporosis. Thus calcium has a special meaning in the phase of the bone structure. The highest bone mass or the highest bone density (peak bone mass) is reached by approximately 30 years of age. The bone then continuously loses mass, which increases the risk of fractures.
A targeted intake of calcium in children, adolescents, and young adults can increase the peak bone mass and at the same time reduce the occurrence of fractures or fatigue fractures due to overloading.
According to the Austrian Nutrition Report of 2012, the average intake of calcium in all population groups is far below the target level.
The recommended calcium intake is 1,000 mg per day. On average, however, women consume only 860 mg and men 891 mg daily. Adults between 18 and 64 years of age were examined.
This is even clearer for children. Only 77.5% of boys and 86.1% of girls reach the recommended daily intake of 1,200 mg. This also applies to vitamin D levels, which are closely linked to calcium metabolism. Vitamin D is able to promote the absorption of calcium in the intestine and thus increases its storage in the bone structure.
The bone density in the jaw, which forms the basic framework for our teeth, can also be affected by osteoporotic changes. This often results in tooth loss.
Children and adolescents in particular have an increased need for an additional supply of calcium.
Who needs extra calcium?
There is an increased need for additional calcium, especially in children and adolescents. Supplementation is also recommended during menopause, pregnancy and breastfeeding. Studies have shown that even during menstruation there is a lack of calcium, magnesium, and iron. Calcium intake is therefore a particularly good way of relieving menstrual symptoms such as premenstrual syndrome (PMS).
Possible symptoms of a deficiency: muscle cramps, tingling, and a feeling of “falling asleep” in the skin and limbs.
How does one recognize a calcium deficiency?
Muscle cramps in the feet or the middle hand can make us aware of a calcium deficiency. But paraesthesias, i.e. unpleasant or painful physical sensations such as tingling, numbness, falling asleep limbs or heat or cold perception disorders in the tips of the fingers and toes, can also be clear signs of a deficit.
