As Minerals Go, Taking Calcium Requires a Deft Touch

Reviewed by: Dr. Steven Knauf, D.C.

By: Donna Stark

Imagine your body as the ultimate protagonist in a gripping novel—a story filled with adventure, obstacles, and the occasional plot twist. Every good story needs a hero, and Calcium steps up as a key player in the tale of your body. From the moment you're born, calcium is there, quietly working behind the scenes to build your bones and teeth, help your muscles move, and keep your heart beating. It’s no supporting actor, though—without calcium, things would fall apart fast.

But, like any hero, calcium needs balance. Too little of it, and the story takes a dark turn with brittle bones and frail health. Too much? Suddenly, it’s not the hero you hoped for—it’s taking over the plot in all the wrong ways. So, how do you make sure calcium plays the right role in your life? Let’s dig deeper into the character of calcium and figure out how to give it enough screen time in your daily routine.

What is calcium, and why is it so important?

Calcium is more than just the stuff that strengthens your teeth and bones. While we associate it with those two things, calcium’s influence spreads far beyond that. Here's a little snapshot of what calcium does for you:

• Blood clotting: It plays a key role in activating clotting agents to stop bleeding when you get hurt.
• Muscle movement: When you flex your biceps or blink, calcium is behind the scenes, ensuring your muscles contract properly.
• Nerve function: The signals traveling from your brain to the rest of your body? Calcium ensures they get where they need to go.
• Heartbeat: Your heart doesn’t just beat independently; calcium helps regulate its rhythm and keeps it pumping efficiently.
• Hormone release: Hormones control tons of bodily functions, and calcium helps release them on cue.

Without calcium, your body would be like a crumbling building—weak, unresponsive, and unable to support itself. And while it's critical for your health, it’s just as essential to ensure you’re getting the right amount—enough to keep things running smoothly, but not so much that it throws your body off balance.

Too little or too much calcium? Why finding balance matters

Now that you know calcium is essential, let’s talk about what happens when you don’t get enough or go overboard. Not having enough calcium in your diet (a condition known as hypocalcemia) can cause big problems. For kids, this means stunted growth and the risk of not reaching their full height potential. For adults, it can lead to weakened bones, osteoporosis, and an increased chance of fractures. And the side effects don’t stop at your skeleton. You might also experience muscle cramps, stiffness, and tingling in your fingers and toes.

On the flip side, too much calcium (hypercalcemia) can cause its own set of issues. Symptoms range from mild fatigue and confusion to more severe health problems like high blood pressure, heart disease, and even coma in extreme cases. This is not the plot twist you want in your body’s story.

The moral of the calcium tale? Strive for balance. Your body needs enough calcium to function well—but more isn’t always better.

Where can I find calcium naturally?

Here’s some good news: getting calcium from your diet is not hard. Nature has provided plenty of sources of calcium-rich foods, so if you’re looking to up your intake, start here:

• Dairy: Milk, yogurt, cheese, and kefir are all top-notch sources.
• Vegetables: Leafy greens like kale and spinach, along with broccoli and edamame, pack a calcium punch.
• Protein: Fish with bones, such as sardines and salmon, are excellent sources of calcium. Beans, tofu, and lentils are also calcium powerhouses.
• Fruits: Oranges, apricots, figs, and rhubarb contribute to your calcium count.
• Nuts and seeds: Almonds, chia seeds, and Brazil nuts are good choices.
• Fortified foods: Certain cereals, oatmeal, and plant-based milk are often fortified with calcium, so check the labels.

But there’s a catch—you need Vitamin D to absorb all that calcium. Without enough vitamin D, your body can’t fully use the calcium you consume, no matter how hard you try. Fortunately, some calcium-rich foods, like salmon, also provide vitamin D, and a few minutes of sunshine daily can also boost your vitamin D levels.

What are the recommended levels of calcium?

Calcium needs differ depending on your age and life stage. According to the National Institute of Health, here's how much calcium your body requires:

• Birth to 6 months: 200 milligrams
• 7 to 12 months: 260 milligrams
• 1 to 3 years: 700 milligrams
• 4 to 8 years: 1,000 milligrams
• 9 to 18 years: 1,300 milligrams
• 19 to 50 years: 1,000 milligrams
• Women 51 to 70 years: 1,000 milligrams
• Men 51 to 70 years: 1,000 milligrams
• Pregnant and breastfeeding adults: 1,000 milligrams

Keeping these guidelines in mind will help ensure that calcium continues to play a positive, supportive role in your life.

Should I supplement?

The question of calcium supplements often arises when people worry they aren’t getting enough through food alone. And while supplements can help, they’re not always necessary. Getting too much calcium from supplements can be harmful. High doses can increase your risk of kidney stones, and in some cases, they might even contribute to heart disease.

Talk to your chiropractor or a dietitian. They’ll help you determine if you need a supplement and, if so, how much to take. Different calcium supplements—calcium carbonate and calcium citrate, for instance—work differently in your body. Your healthcare provider will guide you to the right one for your needs.

Living your best life with calcium

So, what's the takeaway? Calcium is an essential mineral that is starring in keeping you healthy, but it’s not something to overdo. Focus on getting your calcium through food first, balance it with vitamin D, and consult a healthcare provider if you think a supplement is necessary. And remember, calcium is just one part of the bigger picture when it comes to your health.

Regular exercise, a balanced diet, and routine chiropractic care—like adjustments offered at The Joint Chiropractic—can help support your bones, joints, and overall wellness. Together, these pieces create a strong foundation for your health journey.

It’s not about doing everything perfectly but taking small steps to give your body what it needs—starting with just the right amount of calcium.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.