Calcium is probably the best known essential mineral for human health, since osteoporosis in older women (especially) and older men has gotten a lot of publicity. It also plays many other important roles in human health.
It's essential for the transmission of nerve impulses, the regulation of muscle contract and relaxation, blood clotting and other metabolic activities including maintaining the proper acid/alkaline (ph) balance in our bodies.
It's essential for proper cell physiology, because movement of the calcium ion Ca2+ into and out of the cytoplasm is a signal for many cell biological processes. It also normalizes contraction and relaxation of your heart muscles, an obviously very important function.
It also helps to lower high blood pressure, lower cholesterol and help prevent cardiovascular disease. Taken along with Vitamin C, calcium seems to relieve back aches and menstrual cramps, and to help bring sleep -- the origin of the idea of drinking a glass of milk before going to bed at night.
Because it's the stuff of strong bones and teeth (where 99% of your body's supply of calcium is kept), calcium helps prevent osteoporosis, rickets and osteomalacia.
Some claim calcium can help prevent cancer, especially colorectal cancer. Recent research has shown that a high intake of cancer can help prevent kidney stones -- at one time scientists claimed that taking calcium caused kidney stones.
Symptoms of calcium deficiency include rickets, poor blood clotting, osteoporosis in menopausal women, facial twitching, nervous spasms, muscles that feel weak, cramps, slow growth in children, heart palpitations, and height reduction.
Natural sources of calcium include milk and all dairy products made from milk, egg yolk, fish, soybeans, green leafy vegetables, roots, tubers, seeds, soup made from bones, blackstrap molasses, almonds, figs and beans.
1000 to 1,500 mg per day is a good range of supplementation, including an equal amount of magnesium and perhaps a little added boron. Also Vitamin D which is needed by our bodies to absorb calcium. This should be spread out through the day, and taken along with food.
1,500 mg per day is the maximum for long term supplementation. Extremely high amounts of calcium can cause constipation, diarrhea, dry mouth, increased thirst and frequency of urination, persistent headache, loss of appetite and other problems.
Consult your doctor if you have a kidney or thyroid disease.
Next, discover the extraordinary health benefits of the Pilates Performer exercise equipment and its studio version the Pilates Reformer.
