Calcium

What is calcium?

It is contained mainly in the bones and teeth, where it contributes to the constitution of the body in association with phosphorus and magnesium in particular. The rest of the intracellular calcium also plays an important role on many levels.

It is important to note that a good assimilation of calcium by the body requires a sufficient supply of vitamin D. For this reason, it is also essential to monitor your vitamin D level, especially in order to prevent osteoporosis (i.e. a condition which, as its name indicates, makes the bones porous, and which is particularly common among seniors and post-menopausal women).

What is its function and what are its benefits?

Calcium is the most abundant mineral in the body. The best known role of calcium is its role in the constitution and maintenance of bones and teeth, where it is mainly stored.

Calcium is also essential for muscle contraction.

Its action also affects blood clotting and blood pressure, as well as in many enzymatic activities.

It plays an important role in the functioning of the nervous system.

Where to find it?

The best known source of calcium is dairy products. They contain a very large quantity of calcium, even if its assimilation is not optimal. Cheeses, especially hard cheeses, are still the most calcium-dense foods.

However, dairy products are not the only source of calcium; certain leafy vegetables (such as kale, bok choy, Chinese cabbage, broccoli, collards and fortified foods) can provide a satisfactory intake without having to consume large quantities.

However, it must be considered that our Western eating habits still do not give much room to these types of vegetables.

Deficiency and excess

An excess of calcium can lead to kidney stones.

A calcium deficiency can lead to weakened bones and, in the long term, to developing osteoporosis. It is therefore important to have a sufficient intake, but it should be noted that most of the time, in our industrialized societies (which place great emphasis on dairy products), it is more the status of minerals such as magnesium (necessary for the use of calcium) that causes problems, and even more so, the intake of vitamin D, which is essential for a good assimilation of calcium, but unfortunately often far from the useful quantities.

Consequently, except in specific cases (risk of osteoporosis, etc.) and after consulting a doctor, it is not necessarily advisable to supplement with calcium, but rather to take care of our magnesium and vitamin D intake, as well as the acid-base balance of our organism, by eating more basifying foods (such as fruits and vegetables for example) and less acidifying foods (such as cereals, meat or salt for example).