Calcium (Ca)

Why do we need calcium?

Calcium is a major mineral. It is needed for the formation of healthy bones and teeth. It is also needed for blood clotting and the normal working of muscles, including the heart muscle (cardiac muscle). Vitamin D helps the absorption of calcium from the gut into the blood.

Sources of calcium

Calcium is found in dairy products, white bread, canned fish, flour, cereals and dark green vegetables.

What happens if I eat too much?

Too much can cause kidney stones, and other damage as excess calcium is deposited in organs.

What happens if I don't eat enough?

Deficiency symptoms include weakness and muscle cramps. A disease caused by a deficiency in calcium is called rickets (bendy bones) in young people, and osteomalacia in adults. (see vitamin D)

A second disease linked with a lack of calcium is called Osteoporosis, which causes the bones to become brittle and break easily. Older women are at a higher risk of osteoporosis than other age groups.

How much should I have?

Boys should aim for 1000 mg and girls for 800 mg of calcium a day.