Calcium
- Becky
- Jul 22
- 6 min read
Updated: Aug 31
The Mighty Mineral:
Why Calcium is Crucial for Your Health
We often hear about calcium being important for "strong bones," but its role in our bodies stretches far beyond that! This essential mineral is a true powerhouse, quietly working behind the scenes to keep us functioning at our best. Let's dive into why getting enough calcium is non-negotiable for your health:
The Bone & Teeth Builder (The Star Role!): About 99% of your body's calcium is stored in your bones and teeth. It's the primary building block, providing structure, strength, and density. Adequate calcium intake throughout life – especially during childhood, adolescence, and older adulthood – is critical for building peak bone mass and preventing osteoporosis (brittle bones) later on.
Muscle Mover: Ever wonder how your muscles contract? Calcium is key! When a nerve signals a muscle to move, calcium floods the muscle cells, triggering the contraction mechanism. Without it, even simple movements like walking or the beating of your heart wouldn't be possible.
Nerve Communicator: Calcium plays a vital role in transmitting nerve impulses throughout your body. It helps nerves send signals efficiently, ensuring communication between your brain and every other part of you – from sensing touch to controlling movement.
Heart Helper: Your heart is a muscle, remember? Calcium is essential for regulating your heartbeat and ensuring the heart muscle contracts properly and rhythmically.
Blood Clotting Crew Member: When you get a cut, a complex process stops the bleeding. Calcium is a crucial factor in this coagulation cascade, helping your blood form clots effectively.
Cellular Signalling Superstar: Calcium acts as a messenger inside cells, involved in countless processes like hormone secretion, enzyme function, and cell growth regulation.
Calcium Deficiency Symptom Checklist
Bone & Teeth
• Frequent bone fractures or slow healing
• Diagnosed osteopenia or osteoporosis
• Weak or brittle teeth / increased tooth decay
• Poor bone growth (in children or teens)
Muscles & Nerves
• Muscle cramps (especially in legs or back)
• Muscle twitching or spasms
• Tingling or numbness (hands, feet, face)
• Difficulty swallowing (tight throat or spasms)
• Seizures (in severe cases)
Mood & Mental Health
• Irritability or mood swings
• Low mood / depression
• Anxiety or restlessness
• Brain fog or trouble concentrating
• Chronic fatigue or low energy
Hair, Skin & Nails
• Dry or itchy skin
• Brittle nails
• Coarse or thinning hair
• Hair loss (diffuse shedding)
Heart & Circulation
• Irregular heartbeat or palpitations
• Low blood pressure
• Chest tightness not related to anxiety
Other
• Increased PMS or menstrual cramps
• Cold hands and feet
• Long-term dairy-free or low-calcium diet
• Low vitamin D or magnesium levels
• Family history of osteoporosis
Recommended Calcium Intake
RDA:
1000 mg/day for most adults
1200 mg for women over 50 & men over 70
Top Calcium-Rich Foods
(with approximate calcium content):
Low-fat yoghurt: 245g = 300–400 mg
Milk (dairy or fortified plant-based): 240ml = 250–450 mg
Kefir: 240ml = 250-300 mg
Hard Cheese (Parmesan): 30g = 330-380 mg
Canned salmon with bones: 90g = 180–230 mg
Sardines with bones: 90g = 300 mg
Fortified orange juice: 240ml = 300 mg
Tofu (with calcium sulphate): ½ cup = 250–350 mg
Bok Choy (cooked): 170g = 160 mg
Chia seeds (soak for 10 mins): 1 tbsp = 180 mg
Broccoli: 1 cup cooked = 60 mg
Kale (boiling reduces oxalates): 1 cup = 40 mg net (oxalates)
Key Principles for Calcium Absorption
1. Avoid eating High-Phytate Foods: Whole grains, legumes, nuts, seeds, tea, bran, soy with other calcium-rich foods for an hour on either side.
Almonds and almond milk contain very high levels of phytic acid, which can prevent the absorption of iron, zinc, and calcium, potentially leading to mineral deficiencies.
2. Avoid High-Oxalate Foods: Spinach, rhubarb, beet greens, sweet potatoes, almonds, most nuts, cocoa, tea with calcium-rich foods for an hour on either side.
3. Enhancers: Vitamin D (fatty fish, eggs, fortified foods), Vitamin K2 (fermented dairy, cheese), and adequate protein.
4. Limit Inhibitors: High sodium, excessive caffeine, and excess phosphorus (soda, processed meats) all reduce calcium retention.
Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)
If you've ever wondered whether you're getting enough vitamins and minerals from your diet, keeping a food diary for just 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.
Cronometer doesn't just track calories — it gives you a full nutritional breakdown of the food you eat each day. You'll quickly see where your diet is strong and where you might be missing out on essential nutrients, such as calcium.
One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — such as chicken liver, beets, or romaine lettuce — and see how even small changes can dramatically improve your nutrient intake.
If you're using my example one-day meal plans for specific vitamins and minerals, please keep in mind that they're just examples to illustrate what's possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.
Tracking your eating habits for just 5 days can give you a clearer picture of how to support your health — and where a few smart tweaks can make all the difference.
Sample Daily Meal Plan
Breakfast
1 cup fortified plant-based milk (e.g. oat, not almond) – 300 mg
½ cup oats with 1 tbsp chia seeds – 180 mg
½ cup berries
Let the chia seeds soak in the milk for 10 minutes to swell
Total: ~480 mg
Or
¾ cup plain Greek yoghurt – 300 mg
½ cup strawberries or figs – 25 mg
+ cinnamon
Total: ~325 mg
Lunch
Mediterranean salad with canned sardines & greens
1 small can of sardines with bones (3 oz) – 300 mg
1 cup cooked kale or collard greens – 180 mg
Cherry tomatoes, cucumber, olives
Olive oil & lemon dressing
1 small whole wheat pita or six whole-grain crackers – 30 mg
Total: ~510 mg
Dinner
Grilled salmon fillet (3–4 oz) – 10–20 mg
1 cup sautéed broccoli + garlic – 60 mg
Optional: 1 small glass of milk or feta on salad – 100–300 mg
Total: ~110–300 mg (depending on extras)
Snacks
Fresh figs (2 medium) – 60 mg
1 oz sesame-based halva or 1 tbsp tahini – 60–130 mg
2 tbsp chopped almonds – 75 mg
Tips
Spread calcium throughout the day — your body absorbs it better in smaller doses (≤500 mg at once)
Don't forget vitamin D, which helps the body absorb calcium (through sunlight, fortified foods, or a supplement). Without it, only 10-15% of calcium is absorbed.
If you avoid dairy, use fortified plant-based alternatives (check the label for calcium content) but avoid using almond milk.
Watch oxalates and phytates (in tea, spinach, almond, etc.) — they block calcium absorption, so consume these at least 1 hour away from your main calcium-rich foods.
Cooking Matters: Boiling high-oxalate greens (such as collards and kale) discards oxalates in the water; steam or sauté broccoli/bok choy.
Dairy Advantage: Dairy calcium has superior bioavailability and contains lactose- and casein-derived phosphopeptides, which enhance absorption.
Avoid taking iron or zinc supplements with meals that contain high amounts of calcium.
Supplements
Depending on how much you are getting from food, you may need to supplement calcium, especially if you have been deficient for an extended period.
I use this one:
Best Naturals Calcium Citrate with Vitamin D-3 240 Tablets,
available from Amazon here (paid link)
Best Times to Take Calcium Citrate
With Meals.
Food improves absorption and reduces side effects (gas, bloating).
Best paired with: - Acidic foods/drinks (e.g., orange juice, tomato sauce) – citrate absorbs well in acidic environments.
Avoid:
High-fibre/oxalate foods (such as spinach and kale) consumed during the same meal can bind calcium.
If You Take Iron or Thyroid Meds, you may take calcium between meals because calcium blocks the absorption of:
Iron supplements (take iron 2–4 hours apart).
Levothyroxine (thyroid medication – take calcium 4+ hours apart).
For Bone Health you may take calcium at night.
- Why: Bone remodelling peaks at night. Studies suggest nighttime calcium may:
Reduce bone resorption (breakdown).
Optimise calcium integration into bones.
Ideal with a small bedtime snack.
Avoid These Times
With Certain Medications:
Antibiotics (tetracyclines, quinolones), bisphosphonates (e.g., Fosamax®),
zinc/iron supplements – space by 2–4 hours.
On an Empty Stomach: - May cause nausea or acid reflux (citrate is acidic).
Key Tips for Better Results
1. Split Doses:
- Take ≤500 mg per dose (e.g., morning + night) – smaller amounts absorb better.
2. Pair with Vitamin D:
- Take vitamin D with or just before calcium – it boosts calcium absorption by 30–80%.
3. Stay Hydrated:
- Calcium citrate may cause constipation – drink plenty of water.
4. Acid Reflux/GERD?
- Calcium citrate is better than carbonate if you have low stomach acid, but avoid lying down right after taking it.
For more information, please visit
This information is provided for educational purposes only and should not be considered medical advice.
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