Calcium in the Human Body

• Calcium is the most abundant mineral in the human body.
  99% of it is primarily found in the bones and teeth, playing a key role in increasing bone mass density, which helps strengthen bones. In a person weighing 50 kilograms, about 1 kilogram of calcium is found in the body.

• The remaining 1% of calcium is in the blood, where it helps regulate the function of various organs in the body, including muscle contraction and heartbeat. Therefore, calcium is considered essential to the functioning of nearly every part of the body.

What Happens if the Body Lacks Calcium?

Calcium plays a crucial role in bone formation, which forms the main structure of the body.
When the body does not get enough calcium, it starts to draw calcium from the bones to use.
If this continues for a long time, it can lead to bone loss, causing bones to become weaker, more porous, and fragile, increasing the risk of fractures—even with only minor impact.

Osteoporosis

According to a health article from the Faculty of Pharmacy at Mahidol University titled "Calcium… Useful Facts" by Phitchapinyan Kaewpanan (a pharmacy data intern), a calcium deficiency can increase the risk of developing osteoporosis.
Osteoporosis is a condition where bone density decreases, making bones brittle and more prone to fracture.
It has been found that in people over the age of 30, bone mass starts to decrease, and the rate of bone loss continues to rise with age.

High Blood Pressure

If the body does not receive enough calcium, it may also increase the risk of high blood pressure.
Studies have shown that people with high blood pressure often consume less calcium than average.
Increasing calcium levels can help reduce blood pressure, as calcium aids in muscle contraction, which helps the heart and blood vessels function properly.

Food Sources Rich in Calcium

The article also states that natural food sources of calcium include:

• Small fish that can be eaten with bones

• Tiny shrimp or dried shrimp

• Soy-based products

Calcium Supplement Absorption

Calcium can also be consumed as dietary supplements or tablets.
However, each type of calcium supplement varies in terms of form and absorption rate into the body. For example:

1. Calcium Absorption Rates

   • Calcium carbonate: 100 mg provides about 40 mg of absorbable calcium.

   • Calcium citrate (citete): 100 mg provides about 25 mg of absorbable calcium.

   • Calcium citrate (citrate): 100 mg provides about 21 mg of absorbable calcium.

   • Calcium lactate: 100 mg provides about 13 mg of absorbable calcium.

   • Calcium gluconate: 100 mg provides about 9 mg of absorbable calcium.

   Therefore, when choosing calcium supplements, it's best to select products in tablet forms that are designed for high absorption, which allows the calcium to be better utilized by the body. The supplement should also contain vitamin D, as it plays an important role in enhancing calcium absorption and supporting bone health.

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   Recommended Daily Calcium Intake

   The recommended amount of calcium your body needs varies by age group:

   

    

   • Under 40 years old: About 800 mg per day.

   • 50 years and older: About 1,000 mg per day. (Note: There is likely a typo in the original saying “1,000 grams” — it should be milligrams.)

   • Pregnant women and adults over 60: Should receive between 800–1,200 mg per day.

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   Best Time to Take Calcium

   It’s best to take calcium with dinner, because nighttime is when calcium tends to leach from bones the most. Taking calcium at this time helps maintain higher calcium levels in the body and prevents calcium loss from the bones, reducing the risk of bone thinning.

   Alternatively, calcium can be taken after meals because the stomach becomes more acidic during digestion. The acidic environment helps calcium dissolve and absorb more efficiently.

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   Important Note

   For safety and optimal results, you should consult a doctor, pharmacist, or healthcare professional before starting any calcium supplement regimen.

    

   References

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