Cracking the Calcium Code: Understanding Its Role in Heart and Bone Health

If you grew up in the era of milk mustaches and “Got Milk?” ads, you’re probably well-versed in the importance of calcium for strong bones.

Those catchy commercials and print ads drilled into our minds that drinking milk and eating dairy products were the keys to a healthy skeleton.

But what if I told you that the calcium story doesn’t end with your bones?

This essential mineral, it turns out, plays a much broader role in your overall health, particularly when it comes to your heart.

The Calcium-Heart Connection

While more than 99 percent of the body’s calcium is found in bones and teeth, this mighty mineral also has a significant impact on cardiovascular health.

Calcium helps regulate blood clotting, heart rhythms, and the dilation and contraction of blood vessels.

Even the director of preventive cardiology at the Smidt Heart Institute at Cedars-Sinai in Los Angeles, notes that people whose diets are deficient in calcium have a higher risk of high blood pressure.

However, the exact mechanisms behind this relationship are not yet fully understood.

Getting Your Daily Dose

So, how much calcium do you need?

The recommended daily allowance for adults ranges from 1,000 to 1,200 milligrams, depending on age, with teens and pre-teens requiring slightly more. But getting enough calcium isn’t just about hitting a number; it’s also about making sure your body can absorb and use it effectively.

Vitamin D, for example, is crucial for calcium absorption. Few foods contain vitamin D naturally, but your skin produces it when exposed to sunlight, and it’s commonly added to milk and milk substitutes.

On the flip side, some foods contain compounds that bind with calcium and prevent the body from using it. Spinach, for instance, has a fair amount of calcium, but only about 5 percent of it is bioavailable, or absorbed by the body, according to a study published in The Journal of Nutrition.

Food First, Supplements Second

With all these factors to consider, you might be tempted to reach for a calcium supplement to ensure you’re meeting your daily needs. However, experts caution against this approach without first consulting your primary care physician.

The best way to get nutrients is through a balanced diet rather than relying on supplements. That is—unless an individual is truly unable to obtain the necessary nutrients from food alone.

Eating a variety of healthy foods throughout the day is key, as this approach ensures that you’re not consistently consuming foods that may hinder calcium absorption and that you’re likely getting a wide range of beneficial nutrients.

So, what are the best food sources of calcium? Low-fat milk, yogurt, and cheese are among the most bioavailable sources, with federal dietary guidelines recommending three one-cup servings of dairy per day for adults.

For those who are lactose intolerant or follow a plant-based diet, calcium-fortified plant-based milks can be a good alternative. Other non-dairy sources include edamame, tofu, almonds, leafy greens like bok choy and collard greens (especially when cooked), beans, winter squash, sardines, and canned salmon.

The Bottom Line

Calcium is a crucial nutrient for overall health, playing important roles in both bone and heart health. While those milk mustache ads may have focused on the skeletal benefits, it’s clear that calcium’s impact extends far beyond our bones.

By eating a varied, balanced diet that includes a range of calcium-rich foods, most people can meet their daily needs without resorting to supplements. And by understanding the factors that influence calcium absorption and bioavailability, you can ensure that your body is making the most of this essential mineral.

P.S. Is the mainstream hiding the TRUTH about calcium? Find out here.

Sources:

https://medicalxpress.com/news/2024-04-calcium-code-role-health.html

The Role of Calcium (Hint: It’s Not Just for Your Bones!)

The Calcium-Heart Connection

Getting Your Daily Dose

Food First, Supplements Second

The Bottom Line

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