Calcium and Health

We know that calcium is essential for the formation of bones and teeth, and we need Vitamin D to fix it.
It also participates in metabolism by helping blood to clot and facilitate sports activities for its role in muscle contraction.
It combats excess acidity in the body and helps prevent colon cancer.

Calcium in the diet

To absorb calcium, we must also absorb magnesium and phosphorus (in not excessive proportion), vitamin D, vitamins A and C.

It could be in excess in the body: in this case it may cause limestone formations on the bone, which is painful, and in the arteries, causing heart risks.
Limestone formations can also form in the kidneys.
That depends mainly on hormones.

Calcium is found:

• In water.
• Dairy products.
  However, the phosphorus in them can inhibit the action of vitamin D and prevent the use of calcium by the metabolism.
• Eggs.
• In some vegetables (lettuce, spinach).
• Grains.

Studies on how calcium in food is absorbed gave rise to conflicting results.

The calcium requirement depends indirectly on inputs or the genesis of vitamin D. It is more important in regions with limited sunshine.

Calcium and health

A Swedish survey on 23,000 people between 45 and 80 years, over ten years has shown that people who absorb more calcium had 25% less likely to die within ten years.That with no food supplement.

This reduces the risk of heart attack (though that too could have the opposite effect), and other causes of mortality.

The positive effects are:

• Reduction in blood pressure.
• Reduction of sugar in the blood.
• Less cholesterol.

What we recommend in the U.S. (Could be lower in other countries):

• Between 19 and 50 years: 1 g per day.
• Older: 1.2 g per day.

Going beyond the recommendation reduces the risk of mortality providing the calcium is completely metabolized.

The study found no link between magnesium and mortality, but participants had no real weaknesses.
A study on this subject remains to be done.