Last update: June 11, 2024

6 minute read

Unlock 5 Powerful Benefits of Calcium

Explore the crucial role of calcium in your body, uncover dietary sources, learn about supplements, and understand its added importance for women.

Derick Rodriguez

By Derick Rodriguez, Associate Editor

Edited by Stephanie Wright, RN, BSN

Learn more about our editorial standards

Do you know how important calcium is for your health? This often-overlooked nutrient plays a big role in many essential bodily functions. It's not just about keeping your bones and teeth strong; calcium also helps your blood flow, muscles move, hormones work, and your brain send messages to the rest of your body. In this article, you'll discover fascinating information about calcium's role, its sources, and striking reasons why your body needs it.

Key takeaways

  • Calcium plays a key role in many body functions, including bone health and blood circulation
  • Since our body doesn't produce calcium, we rely on our diet and supplements to get our daily dosage
  • Calcium holds additional importance for women, helping to provide support for PMS symptoms and osteoporosis

    Why is calcium important for your body and how can you incorporate it?

    Understanding why calcium is crucial to your body is vital in maintaining a healthy lifestyle. Calcium plays multiple roles in keeping your body working correctly. Let’s gain some insight into 5 key points on the importance of calcium and how you can make sure we’re getting the right amount.

    1. Key role of calcium

    Calcium takes center stage in many of your body's basic functions. It helps in circulating blood, moving muscles, releasing hormones, and transmitting messages from your mind to different parts of your body - calcium does it all.

    As the central part of your bone and teeth health, it's a critical factor in keeping you upright and smiling brightly. Without the right amount of calcium, your skeleton will weaken, resulting in a higher risk for fractures and potential conditions like osteoporosis.

    You can imagine your bones as your body's calcium bank. If your dietary intake isn’t what it should be, your body will extract calcium from your bones.

    2. Dietary calcium requirement

    Since your body doesn't produce calcium naturally, it's essential to get what you need from your diet or supplements. From dairy products like milk, cheese, and yogurt to calcium-fortified items like bread, soy products, and orange juice, there's a wide range available.

    There are many options for people who prefer a more plant-based diet. Spinach, kale, broccoli, and white beans are excellent sources of dietary calcium, ensuring you're not missing out on any crucial nutrients.

    3. Vitamin D's essential role

    Your body needs vitamin D to enable calcium absorption. So, no matter how calcium-rich your diet may be, your body won't enjoy all the benefits without enough Vitamin D.

    Sunshine is among the best sources of vitamin D, with your skin naturally producing it when exposed to the sun. However, certain foods like salmon, egg yolks, and some mushrooms can also help you increase your vitamin D intake.

    VitaRx Tip

    If you can’t get enough from these sources, you might want to consider supplements to offset any deficiency.

    4. Increased importance for women

    Calcium plays a crucial part in alleviating premenstrual syndrome (PMS) symptoms in women. Several studies highlight women with PMS often have lower calcium, and magnesium intake, leading to reduced serum levels.

    And as women age, the risk of developing osteoporosis increases, making calcium intake even more critical. To support healthy bones and reduce the risk of fractures, women need to pay extra attention to their calcium intake.

    5. Supplements to the rescue

    Sometimes, even when you try your best, you might not get enough calcium from your food alone. If you're lactose intolerant, follow a vegan diet, or just don't like dairy, it can be hard to meet the daily recommended amount of calcium.

    That's where calcium supplements can be beneficial. Whether it's calcium carbonate or calcium citrate, these supplements can ensure you get the right amount of calcium daily.

    However, it's vital to know that these supplements can have side effects and might affect how your body absorbs other nutrients or medications. So, checking with your doctor before starting any supplements is always a good idea.

    Believe it or not, your daily calcium requirement depends on your age and demographics. Here’s a helpful table breaking down the recommended daily dose of calcium depending on your age and stage of life.

    Daily recommended calcium intake (mg) based on age:

    • Infants 0–6 months: 200 mg
    • Infants 7–12 months: 260 mg
    • Children 1–3 years: 700 mg
    • Children 4–8 years: 1,000 mg
    • Children and teens 9–18 years: 1,300 mg
    • Men and women 19–50 years: 1,000 mg
    • Pregnant or breastfeeding teens: 1,300 mg
    • Pregnant or breastfeeding women: 1,000 mg
    • Women over 50 years: 1,200 mg
    • Men over 70 years: 1,200 mg

    This data provides a comprehensive view of daily recommended calcium levels as suggested by the National Institutes of Health.

    Advantages and disadvantages of calcium intake

    When it comes to maintaining your body's overall health, understanding the benefits and potential drawbacks of your nutrient intake is crucial. Let's take a closer look at the pros and cons related to calcium intake.

    Frequently asked questions (FAQ)

    Here are some of the most frequently asked questions about calcium intake.

    Final thoughts

    Figuring out and taking care of your daily calcium intake doesn't have to be complicated. You have different food choices, and if needed, personalized supplement packs make it easy to get the calcium your body needs.

    So, while calcium does important things like keeping your bones and teeth strong and helping your body work properly, it's up to you to ensure you get enough of it. Now that you know more about what calcium does, you can easily make it part of your healthy lifestyle for you and your family. It's all about finding the right balance; we’re here to help you do that!

    Sources and references


    Derick Rodriguez avatar

    Derick Rodriguez focuses on editing health and wellness-related content. With over half a decade of experience in the digital realm, Derick has developed a unique skill set that bridges the gap between complex health concepts and accessible, user-friendly communication. His approach is deeply rooted in leveraging personal experiences and insights to illuminate the nuances of health and wellness topics, making them more approachable and empowering readers with knowledge and confidence.


    Stephanie Wright avatar

    Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.

    At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.

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