Calcium: A Nutrient Beyond Strong Bones

Calcium is renowned for its essential role in building and maintaining strong bones. The Royal Osteoporosis Society (ROS) notes that “the body contains about one kilogram of calcium and 99 percent of this is in your bones.” Adults are advised to consume 700mg of calcium daily, although the ROS suggests that up to 1,000mg might be beneficial for optimal bone health. Registered nutritionist Rhiannon Lambert emphasizes, “As we age, we lose bone density, which increases our risk of fractures and general frailty. Calcium is a mineral we really need in the diet alongside vitamin D, which helps the body to absorb and conserve calcium.”

Calcium-Rich Food Choices

While supplements are an option, food remains the best source of calcium for most individuals. Studies suggest that high doses of calcium supplements might increase the risk of cardiovascular disease in certain people. According to Lambert, “A calcium supplement will be prescribed only if you are not getting enough of the mineral from food — and it is not arduous to get what you need.” Excellent dietary sources of calcium include:

• Cheese
• Dairy products
• Eggs
• spinach
• Kale
• oily fish
• Nuts
• Pulses

The ROS provides a helpful food choices guide, and the University of Edinburgh offers an online calcium calculator to help individuals assess their intake.

Beyond Bones: Calcium and Blood Pressure

Calcium plays a role in maintaining healthy blood pressure. The british Heart Foundation explains that “calcium in dairy foods works alongside other nutrients to help to control blood pressure.” This effect is attributed to the presence of magnesium and potassium, also found in dairy products, which are known to regulate blood pressure.

A 2021 study published in the International Dairy Journal found that consuming a daily serving of yoghurt helped regulate blood pressure in individuals wiht hypertension. The researchers from the University of Maine and the University of South Australia suggest that the bacteria in yoghurt promote the release of proteins that lower blood pressure. They concluded,“This study showed for people with elevated blood pressure,even small amounts of yoghurt each week where associated with lower blood pressure,” noting that the effects were more pronounced in those who consumed it daily.

Calcium’s Potential Role in Bowel Cancer Prevention

Research suggests that calcium consumption may be linked to a reduced risk of bowel cancer. A recent study involving over half a million women, funded by Cancer Research UK and conducted at the University of Oxford, indicated that consuming an additional 300mg of calcium daily could decrease the risk of bowel cancer by 17 percent. This benefit was observed regardless of whether the calcium came from dairy products or non-dairy sources. Dr. Keren Papier, the nutritional epidemiologist who lead the research, explained that “Calcium might protect against bowel cancer by binding to bile acids and free fatty acids to form a type of harmless ‘soap’, which stops them from damaging the lining of our gut.” This process effectively acts as a “spring clean”, removing potentially harmful bile and fatty acids from the gut.

Conclusion

Calcium, more than just a bone-building nutrient, plays a multifaceted role in maintaining overall health. Embracing calcium-rich foods as part of a balanced diet is a simple yet powerful step towards achieving optimal well-being. Consult with a healthcare professional or registered dietitian to determine your individual calcium requirements and discuss any potential concerns.

How much calcium is too much from supplements, and are there any potential risks associated with high doses?

Calcium: A Nutrient beyond Strong Bones – An Interview with dr. Amelia Hart, Bone Health Expert