Calcium is essential for building and maintaining bone. Calcium combines with other minerals, particularly Phosphorus and to a lesser extent Magnesium to form the hard crystals that give bone its strength. Approximately 99% of the body's Calcium is found in the bones. The remaining 1% of Calcium is dissolved in blood and other fluids and is essential for maintaining healthy functioning of the heart, muscles, blood and nerves.
When our diet is deficient in Calcium and we are not getting sufficient amounts in our diet, some of the calcium crystals in bone dissolve and give their calcium back to the bloodstream to maintain healthy function of the heart, muscles, nerves and other organs. Bones therefore act like a calcium reservoir, storing calcium and releasing it into the blood stream when needed. So if your calcium intake is too low and there are more withdrawals than deposits from your calcium bone reservoir, you risk losing bone strength.
Calcium intake is important and how well the calcium is absorbed into the blood stream is also important.
Calcium absorption may be reduced by excessive caffeine and alcohol, soft drinks containing phosphates and diets high in animal proteins. Some forms of Calcium are absorbed into the body better than others. As well, calcium is continually lost from the body each day through skin and nails, sweat, and urine.
Peak bone mass (maximum bone density) is reached before the age of 30 and most of this is achieved by puberty when there is the greatest rate of bone growth.
The higher your peak bone mass, the more likely it is that you will maintain better bone health even during times of rapid bone loss as you get older such as menopause. This is why calcium is so important for children and teenagers.
Your daily calcium needs depend on your age and sex.
In adults, dietary calcium is vital in order to maintain bone strength. Also, as we age calcium is absorbed less effectively from the intestine, so that intake needs to be increased. When the body can no longer replace calcium fast enough to keep the bones healthy, they become thinner and weaker, resulting in osteoporosis.
An important point to remember is that less than half of all Australian adults get their daily recommended intake of calcium.
Calcium is frequently lost from the body each day through skin and fingernails, sweat, and urine.
Peak bone mass (maximum bone density) is reached before the age of thirty and most of this is achieved by puberty when there is the best degree of bone growth.The higher your peak bone mass, the more likely it is that you will preserve better bone health even through times of rapid bone loss as you grow old like menopause. This is why calcium is so important for children and teenagers.
