Calcium

Calcium (lime) is a well-known mineral needed for many different processes in the body. For example, it contributes to normal energy metabolism and is necessary for the normal growth and development of children's bones. Calcium is mainly found in milk and dairy products (IVG). Below you can read more about the mineral's function, the foods that contain calcium, and supplementing calcium with supplements.

What does calcium do?

The following health claims may be made about calcium:

• Calcium contributes to normal blood clotting

• Calcium is needed for the maintenance of normal bones

• Calcium has a role in the process of cell division and specialisation

• Calcium contributes to normal energy-yielding metabolism

• Calcium is needed for the maintenance of normal teeth

• Calcium contributes to normal muscle function

• Calcium contributes to the normal function of digestive enzymes

• Calcium contributes to normal neurotransmission

(Keuringsraad)

Am I getting enough calcium?

The recommended daily dosage of calcium depends on many factors. In general, you can use the following figures as a guide:

• Children: 450–700 milligrams (depending on age)
• Men: 950–1200 milligrams (depending on age)
• Women: 950–1100 milligrams (depending on age)
• Elderly (70+): 1200 milligrams
• Pregnant women: 950–1000 milligrams (depending on age and stage of pregnancy)
• While breastfeeding: 950–1000 milligrams (depending on the parent's age)

(Voedingscentrum) 

Calcium in foods 

You can find calcium in various food products:

• Milk and dairy products
• Plant-based dairy fortified with calcium

• Cereal products
• Kale
• Spinach

(Voedingscentrum)

Effect of other foods on calcium absorption

Calcium interacts with several other substances, both positively and negatively:

• Vitamin D ensures the intestines absorb calcium well
• Vitamin D is needed to bind calcium into the bones
• Oxalic acid reduces calcium absorption. It is present in some vegetables
• Phytic acid reduces calcium absorption. It is mainly found in grains
• Salt, alcohol and caffeine cause you to lose more calcium through your urine
• Calcium reduces iron absorption

Still, with a normal diet you usually get enough calcium (Voedingscentrum).

Symptoms of calcium deficiency

Calcium deficiency is rare in the Netherlands. There are two risk groups:

• Children who receive too little vitamin D. They do not absorb calcium well and in severe cases can suffer from rickets
• Women from age 50 and men from age 70. They absorb calcium less well. Bones gradually lose calcium, increasing the risk of falls and fractures. In women this process accelerates after menopause

Too high an intake of calcium can also have adverse health effects (Voedingscentrum)

Calcium if you don't eat dairy

Vegans also do not always get enough calcium, because this mineral is mainly found in milk and dairy products. Calcium is often added to plant-based dairy substitutes and is also found in tofu, for example (IVG).

I think I'm not getting enough calcium, what should I do?

If you belong to one of the risk groups or eat few foods that contain calcium, you may be worried that you are not getting enough calcium. It's best to make an appointment with your GP. If you want to use a calcium supplement, make sure you adhere to the recommended daily amount.

Disclaimers

Consult a doctor if you want to start using supplements while you are pregnant, breastfeeding, taking medication, or under medical supervision. Some minerals can affect how medications work. Also follow the recommended dosage on the packaging. Supplements are a complement to a varied diet and a healthy lifestyle. Always keep supplements out of the reach of children.