What you need to know about calcium includes what calcium does, calcium rich foods, what impacts absorption and how to supplement calcium.

Calcium is the most abundant mineral in the body. The body does not produce it itself, so any calcium that the body needs comes from an outside source. It is vital for humans to live, and has numerous roles within the human body.
Calcium’s Role in the Body
Calcium has multiple functions in the body. Calcium is used throughout the entire body, affecting bones, muscles, metabolism and blood. The most common calcium has is its ability to promote healthy teeth and bones. Apart from that, calcium is important for strengthening the nervous system, aiding in blood clotting and muscle functioning. It also is important to keep a healthy heart rhythm and blood pressure, as well as regulating metabolism.
Food Sources of Calcium
Calcium is found in a wide variety of foods. Eating a diverse diet full of fruits and vegetables is generally enough to provide the daily recommended intake of 800-1200 mg daily. Having a least one serving of food daily that has a higher amount of calcium, is generally effective to reach the recommended daily value. The foods with the highest amount of calcium are listed below. Additionally, calcium is found in many other fruits, vegetables and whole grains listed below.
Eating a diverse diet is key to ensuring adequate dietary calcium intake.
The Best Food Sources of Calcium
- Sesame Seeds
- Dried Figs
- Almonds
- Beet Greens
- Broccoli
- Seaweed: Agar, Irish, Moss, Dulse, and Kelp
- Turnip Greens
- Watercress
Other Good Sources of Calcium
- Apple
- Banana
- Dates
- Pumpkin
- Squash
- Beans
- Greens
- Whole grains
- Artichokes
- Brussel Sprouts
Calcium Absorption
Even with a diverse diet full of fruits, vegetables, proteins and whole grains, other diet and lifestyle choices impact calcium absorption. Read below to learn about what impacts the absorption of calcium.
Things That Increase Calcium Absorption
- Vitamin A, C, D & E
- Iron
- Magnesium
- Phosphorus
- Manganese
- Amino Acid Lysine
- Exercise
Things That Inhibit Calcium
- Aspirin
- Chocolate
- Mineral Oil
- Oxalic acid
- Phytic acid
- Stress
- Tetracyclines antibiotics
Supplementing with Calcium
Obviously, eating a healthy, well balanced diet is the best source of dietary calcium. Sometimes, there are challenges that make it hard to absorb enough calcium. This is when supplementation may be needed. Long term use of medications, such as antibiotics, corticosteroids, or aspirin significantly impact the ability to absorb calcium. Digestive diseases that inhibit the ability to absorb nutrients is another common reason calcium supplementation might be needed. This could include inflammatory bowel disease, leaky gut, or celiac disease.
Also, people who consume large amounts of protein (such as athletes), or consume excess sodium (such as for POTS), could be eliminating more calcium in their urine. This could mean they might need to supplement with calcium.
It is best to talk with your doctor about whether or not calcium supplementation may be needed for you.
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