Calcium micronutrient dictionary

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Calcium

What is calcium?

Calcium is an electrolyte and mineral. As a bulk element, an adult's body contains around 1000 grams of calcium¹. Calcium is found in all kinds of inorganic and organic compounds, such as calcium oxide, calcium chloride or calcium citrate.

What are the functions of calcium?

The largest proportion of calcium is stored in the bones, where it provides stability². However, calcium is much more than just a bone mineral. In the synaptic transmission of information between nerve cells or to target cells of the organism, calcium is necessary for the initiation of synaptic transmission. Muscle contraction is also regulated by calcium: Like magnesium, calcium stabilizes the membrane potential and thus enables better transmission.³ Calcium is also involved in cell division and cell specialization. Finally, its role in blood coagulation should also be mentioned. Here, calcium forms complexes with membrane lipids and coagulation factors, thus ensuring strong binding.⁴

What makes calcium unique?

Calcium is the most abundant element in the body.⁵ Without calcium, muscle contraction of any kind would not work. The brain could not function either, as calcium is used to initiate synaptic transmission. So it's fair to say that without calcium, it's not just our bones that would have a problem.

How much calcium do you need per day?

The daily calcium intake recommended by the German Nutrition Society (DGE) is as follows⁶:

Age	Calcium mg/day
Infants
0 to under 4 months	220
4 to under 12 months	330
Children and teenagers
1 to under 4 years	600
4 to under 7 years	750
7 to under 10 years	900
10 to under 13 years	1100
13 to under 15 years	1200
15 to under 19 years	1200
Adults
19 to under 25 years	1200
25 to under 51 years	1000
51 to under 65 years	1000
65 years and older	1000
Pregnant women	1000
Breastfeeding	1000

When do you need calcium most?

Calcium is particularly important if you have problems with your bone balance or are prone to osteoporosis or similar.⁷ However, you need vitamin D in order to absorb calcium from the intestine and incorporate it into the bones - which is why both substances are usually combined in osteoporosis therapy.⁸ Children and adolescents have the highest calcium requirement due to their growth.⁹

How does a calcium deficiency develop and how does it manifest itself?

A calcium deficiency can occur if the body absorbs too little of it via the gastrointestinal tract. This is the case with a vitamin D deficiency, for example, as this substance regulates calcium metabolism. However, lactose intolerance, alcohol abuse or oestrogen deficiency can also lead to a calcium deficiency.¹⁰ To compensate for the lack of calcium in the blood, the body reduces bone mass, which leads to bone softening.¹¹

What happens if there is an overdose of calcium?

The Federal Institute for Risk Assessment (BfR) recommends a maximum daily intake of 500 milligrams of calcium in the form of food supplements.¹² A prolonged overdose can lead to an increased calcium level in the blood, known as hypercalcemia. In advanced stages, this can cause serious health problems such as kidney stones or kidney failure.¹³

Which foods are particularly high in calcium?

Seeds, nuts and kernels as well as dairy products, water and most green vegetables contain a lot of calcium. Most plant-based drinks are now also fortified with calcium to provide an equivalent to cow's milk.

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