How To Take Calcium: Benefits, Dose & Side Effects
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Calcium is the most abundant mineral in the human body and needed for countless bodily processes. Unfortunately, calcium is also one of the most misunderstood minerals out there with some people calling it the cure for health conditions such as osteoporosis and bone problems while others see excess calcium as the leading cause for tissue calcification and premature aging. In this video, I want to clear up the confusion and help you understand calcium better by talking about what calcium is, its roles in the body and how to get enough calcium, which means we will also talk about proper supplementation at the end of this video.
Let’s start by discussing what calcium is and why we need it.
Calcium is an essential dietary mineral, meaning we need to get it from food and cannot produce it ourselves. The Recommended Dietary Allowance (RDA) for adults in the US is 1000 mg daily for men and women while being slightly higher for lactating women and adolescents still growing. Just as a side note of how big a role calcium plays in our health, the body of an average adult woman stores around 1,200 g of calcium and that of a man about 1,400 g. So more than a kilogram in both cases, most of which is in the bones and teeth. Nowadays, scientists have identified countless metabolic processes that require calcium, which makes it difficult to describe them all. Let me still list a few of the most important ones:
To Act As An Electrolyte For Your body’s energy metabolism:
Together with sodium, calcium is the main extracellular electrolyte, meaning it is found mostly outside the cells. This is the unlike magnesium and potassium, which are found in higher concentrations inside the cells. Outside the cell, calciums role is to stabilize the cell membrane and reduce it permeability. This is important in some health conditions, such as thyroid imbalances, in which reduced or increased cell permeability influence how much hormone moves into the cells from the blood.
To provide Bone strength:
Calcium can be seen as the main structural mineral in the bones. If it becomes low, one becomes more susceptible to weak bones and osteoporosis. Like I said before, most calcium is stored in the bones (around 99%) with the remaining 1% being distributed evenly between the teeth and soft tissues.
To allow for Muscular contractions
As you know, our movements are controlled by skeletal muscles. Well, the contraction of these muscles is controlled by calcium. When calcium enters your muscle cells, it stimulates the muscle fibers to contract. On the flip side, magnesium which blocks calciums can help these cells relax again. Because both proper contraction and relaxation of muscles are important to health, calcium together with magnesium plays a huge role in your overall wellbeing. This is also why the ratio of calcium to magnesium is so important. For example, when you have too much calcium in your muscles compared to magnesium, calcium may overstimulate the muscle cells, which is especially problematic in the heart, where it can lead to a rapid and irregular heartbeat, which may be life-threatening. More on this later in the video.
First lets summarize , the most important functions of calcium in the body again. They are
- To Act As An Electrolyte in your energy metabolism
- To help build strong Bones
- To allow for Muscular contractions and for proper nervous system function
Next, let’s talk about good calcium sources. The most famous calcium sources are dairy products of course. While dairy has come under a lot of scrutiny over the last few years, I personally believe that good dairy is still a very healthy food, if your stomach tolerates it. Just make sure that you get the highest quality dairy you can find, as it is prone to hormone contamination and overprocessing. For example, while pasteurization makes milk safer to drink, as it kills potential bacteria, the heating also makes the calcium less bioavailable for the body. So the necessity for it comes down to how clean your milk is along with your personal preference, of course. Also, certain countries have outlawed raw milk and/or dairy, so in that case I suggest you go with the highest quality products you can find that has no additives. If you don’t consume dairy, other calcium sources include soy, legumes, certain nuts such as almonds, and dark leafy greens such as spinach. However, in the case of spinach keep in mind that it also has oxalates, which bind to calcium in your gut, making it more difficult for your body to absorb. So please don’t rely on one single food for your calcium intake.
Note: This video is taken from my premium program https://www.felixharder.net/program
Calcium is the most abundant mineral in the human body and needed for countless bodily processes. Unfortunately, calcium is also one of the most misunderstood minerals out there with some people calling it the cure for health conditions such as osteoporosis and bone problems while others see excess calcium as the leading cause for tissue calcification and premature aging. In this video, I want to clear up the confusion and help you understand calcium better by talking about what calcium is, its roles in the body and how to get enough calcium, which means we will also talk about proper supplementation at the end of this video.
Let’s start by discussing what calcium is and why we need it.
Calcium is an essential dietary mineral, meaning we need to get it from food and cannot produce it ourselves. The Recommended Dietary Allowance (RDA) for adults in the US is 1000 mg daily for men and women while being slightly higher for lactating women and adolescents still growing. Just as a side note of how big a role calcium plays in our health, the body of an average adult woman stores around 1,200 g of calcium and that of a man about 1,400 g. So more than a kilogram in both cases, most of which is in the bones and teeth. Nowadays, scientists have identified countless metabolic processes that require calcium, which makes it difficult to describe them all. Let me still list a few of the most important ones:
To Act As An Electrolyte For Your body’s energy metabolism:
Together with sodium, calcium is the main extracellular electrolyte, meaning it is found mostly outside the cells. This is the unlike magnesium and potassium, which are found in higher concentrations inside the cells. Outside the cell, calciums role is to stabilize the cell membrane and reduce it permeability. This is important in some health conditions, such as thyroid imbalances, in which reduced or increased cell permeability influence how much hormone moves into the cells from the blood.
To provide Bone strength:
Calcium can be seen as the main structural mineral in the bones. If it becomes low, one becomes more susceptible to weak bones and osteoporosis. Like I said before, most calcium is stored in the bones (around 99%) with the remaining 1% being distributed evenly between the teeth and soft tissues.
To allow for Muscular contractions
As you know, our movements are controlled by skeletal muscles. Well, the contraction of these muscles is controlled by calcium. When calcium enters your muscle cells, it stimulates the muscle fibers to contract. On the flip side, magnesium which blocks calciums can help these cells relax again. Because both proper contraction and relaxation of muscles are important to health, calcium together with magnesium plays a huge role in your overall wellbeing. This is also why the ratio of calcium to magnesium is so important. For example, when you have too much calcium in your muscles compared to magnesium, calcium may overstimulate the muscle cells, which is especially problematic in the heart, where it can lead to a rapid and irregular heartbeat, which may be life-threatening. More on this later in the video.
First lets summarize , the most important functions of calcium in the body again. They are
- To Act As An Electrolyte in your energy metabolism
- To help build strong Bones
- To allow for Muscular contractions and for proper nervous system function
Next, let’s talk about good calcium sources. The most famous calcium sources are dairy products of course. While dairy has come under a lot of scrutiny over the last few years, I personally believe that good dairy is still a very healthy food, if your stomach tolerates it. Just make sure that you get the highest quality dairy you can find, as it is prone to hormone contamination and overprocessing. For example, while pasteurization makes milk safer to drink, as it kills potential bacteria, the heating also makes the calcium less bioavailable for the body. So the necessity for it comes down to how clean your milk is along with your personal preference, of course. Also, certain countries have outlawed raw milk and/or dairy, so in that case I suggest you go with the highest quality products you can find that has no additives. If you don’t consume dairy, other calcium sources include soy, legumes, certain nuts such as almonds, and dark leafy greens such as spinach. However, in the case of spinach keep in mind that it also has oxalates, which bind to calcium in your gut, making it more difficult for your body to absorb. So please don’t rely on one single food for your calcium intake.
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