Understanding Calcium: Essential Mineral for Bone Health

Calcium is the most abundant mineral in the human body. Integral for bone health, it also plays a crucial role in muscle function, nerve signaling, and heart health.

Dairy products are well-known calcium sources, but did you know that leafy greens, almonds, and tofu are also rich in calcium? These alternatives are essential for those on dairy-free diets.

Your bones act as a 'calcium bank.' When dietary intake is low, your body withdraws calcium from bones, weakening them over time. Consistent intake is key to maintaining bone density.

Vitamin D enhances calcium absorption, yet factors like age and certain medications can impair it. Spinach, while high in calcium, contains oxalates which can hinder absorption.

Adults typically need about 1000 mg of calcium per day, a requirement that increases for adolescents and postmenopausal women to up to 1300 mg due to higher bone turnover.

Excessive calcium, often from supplements, can lead to kidney stones and impaired absorption of other minerals. Balance is crucial; more isn't always better.

Prevent deficiency by diversifying your diet with calcium-rich foods. Consider supplements if you're at risk of low intake. Regular exercise, especially weight-bearing activities, also boosts bone strength.