Calcium: Funktion, Symptome eines Mangels und Bedarf

Calcium: Function, symptoms of deficiency and requirements

Potassium: Effects, symptoms of deficiency and daily requirement Reading Calcium: Function, symptoms of deficiency and requirements 5 minutes Next B vitamins: function, foods and how to recognize a deficiency

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Calcium is an essential mineral and is best known for its importance for strong bones and teeth . However, calcium is important for many other reasons.

Here you will learn why the body needs calcium , how to recognize a deficiency and how you can meet your needs.

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AT THE END OF THE ARTICLE WE HAVE PROVIDED YOU A VOUCHER CODE FOR OUR CALCIUM.

Why is calcium important?

Calcium (also calcium) is the most important mineral in the body in terms of quantity: up to 1.5 kg of calcium is stored in the bones. This is where the majority of the calcium is found. Only a small part is found in the cells and blood.

Calcium is particularly important for bone maintenance. It is also needed for blood clotting, stabilizes cell walls and enables signal transmission between nerve cells. Muscles also need calcium to be able to contract. [1]

The European Food Safety Authority confirms the following effect of calcium in its Health Claims Regulation :

Calcium

contributes to normal energy metabolism
is needed to maintain normal bones
is needed to maintain normal teeth
has a function in cell division and specialization
contributes to normal blood clotting
contributes to the normal function of digestive enzymes
contributes to normal muscle function
contributes to normal signal transmission between nerve cells

How does a calcium deficiency occur?

Calcium deficiency occurs when the serum calcium level falls below 2 mmol/l .

A common cause of calcium deficiency is a lack of vitamin D. Vitamin D is needed for the absorption of calcium through the intestines . It is also important for the incorporation of calcium into the bones .

Vitamin D deficiency is very common in Germany: According to the Robert Koch Institute , over 50% of Germans are not adequately supplied with it . [2]

Kidney weakness and impaired calcium absorption due to chronic intestinal diseases (such as celiac disease) can also lead to calcium deficiency.

In addition, hormonal disorders can affect calcium levels. The thyroid hormone calcitonin and the parathyroid hormone (PTH) regulate calcium levels in the blood. [3]

Since we absorb calcium through food, an unbalanced diet can also cause a calcium deficiency.

On average, we get 50% of our calcium needs from dairy products . Therefore, avoiding dairy products (e.g. due to lactose intolerance) increases the risk of a deficiency in the mineral.

Calcium deficiency symptoms: How to recognize a deficiency

The following symptoms are typical for a calcium deficiency: [4]

Bone softening (if there is an undersupply, the body releases calcium from the bones to maintain the calcium level in the blood)
Muscle cramps in the hands and feet
Depression and anxiety
Heart failure
Tingling on the skin
brittle fingernails

Calcium daily requirement

The daily calcium requirement for adults is 1000 mg . [5] Many Germans do not consume the recommended amount: men consume an average of 807 mg daily, women 738 mg .

Foods with calcium

There are many foods that are rich in calcium. Dairy products are known to be good sources of calcium. So it is not surprising that cheese is at the top of the list. But milk itself is by no means one of the foods richest in calcium. Sesame, for example, provides more than 8 times the amount per 100 g!

The following table gives an overview of the best sources of calcium : [6]

Groceries	Calcium content (mg/100g)
Cheese (Parmesan)	1376
sesame	975
Chia seeds	631
Sardines	382
Salmon	277
Almonds	264
Kale	135
Milk	113
spinach	99
rhubarb	86

Buy Calcium

Calcium supplementation can help prevent or correct a deficiency. Calcium is available in many different forms, such as effervescent tablets, capsules or powder.

However, it is important not to overdose on calcium. The German Nutrition Society (DGE) specifies 2500 mg as the tolerable total intake . [7] The calcium that is absorbed through food must also be taken into account.

That's why you should make sure that the calcium is easy to dose when taking the supplement. Viktilabs calcium capsules contain 160 mg per capsule . This means there is no risk of overdose. The capsules also contain natural calcium from red algae and are therefore vegan . They are also free of artificial additives .

Conclusion: Many people do not consume enough calcium

Calcium is an essential nutrient that we must consume through our diet. Dairy products are particularly rich in calcium, but other foods also provide a lot of calcium. Since we meet a large part of our calcium requirements through dairy products, people who avoid dairy products are at increased risk of a deficiency. An inadequate supply can be compensated for with a high-quality calcium supplement .