Calcium – Most Important Mineral?

September 30, 2008 – 4:33 pm

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What is the most important mineral you need for good health? If you said calcium, you are correct. Approximately two per cent of our total body weight is calcium. Our body stores 99 per cent of its calcium in the skeleton and teeth and the remaining one per cent in the bloodstream.

Despite the fact that the average American knows the importance of calcium, many get less than the Recommended Daily Allowance for calcium in their daily diet. This is partly due to our modern diets not supporting the body’s calcium requirement and partly from not knowing how much calcium should be consumed daily. But, is there cause for concern?

The Surgeon General assessed our condition as follows: “The bone health status of Americans appears to be in jeopardy, and left unchecked it is going to get worse as the population ages.” Further, the Surgeon General offered these startling revelations: 1) Almost twenty per cent of hip-fracture patients are admitted to a nursing home within one year of their fracture, 2) White women over fifty year of age have a forty per cent chance of breaking a hip, spine or a wrist during their lives, and 3) By the year 2020, fifty percent of Americans age fifty or older will likely have factures from weak bones.

Other staggering statistics state that nearly ten million Americans over fifty have osteoporosis and another thirty-four million have a condition called osteopenia – a decrease in bone density which may develop into osteoporosis. Again, quoting from the Surgeon General, “A negative balance of only 50-100 mg of calcium per day over a long period of time is sufficient to produce osteoporosis.”

Clearly, getting sufficient calcium and magnesium should be a priority for every adult. The best source for calcium is calcium-rich foods, such as cabbage, kale, green or waxed beans, dairy foods, and salmon. Leafy green vegetables, bananas, whole grains, apricots, beans, nuts, and meats are typically a good source for magnesium. The average diet typically provides about half of the daily calcium required. If you find your daily calcium intake is below the recommended levels (see next section), you may want to consider changing your diet to include more calcium-rich foods and/or including a calcium supplement in your daily diet.

Supplemental calcium is available in a variety of different forms. Some of the common forms are: calcium carbonate, calcium citrate, coral calcium, calcium ascorbate, calcium lactate, and calcium phosphate. The most common and cheapest is calcium carbonate. Unfortunately, it has a very low absorption level. Calcium ascorbate has a high absorption rate, but is both expensive and difficult to find. The best compromise of price and absorption are calcium citrate and coral calcium. Coral calcium typically contains over seventy trace minerals, which assist in the effectiveness and absorption.

Another important consideration for bone health is exercise. Exercise is a good way to help build bone. When the muscles are putting consistent strain on the bones, the body responds by building more bone. When there is much less strain over time, it responds by breaking the bone down. People with sedentary lifestyles have a greater potential for weaker bones than those that are more active. A study published in a 2002 issue of the Journal of the American Medical Association showed that women that walked at least four hours a week had a forty per cent lower chance of developing a hip fracture than women that walked less than one hour per week. The study was conducted with more than 60,000 women between the ages of forty and seventy-seven.

Health Benefits
Most health-conscious individuals are aware of the need for calcium in their diets as a necessary element for health and longevity. Calcium and Magnesium play a very essential role in the functioning of the human body. For example, they are necessary for maintaining our physical structure, keeping the blood vessels in a healthy condition, and supporting the immune system. Magnesium helps to reduce stress and increases the power of concentration and memory.

Unfortunately, many Americans are not consuming the needed amounts of calcium and magnesium every day. This is likely due to a negative lifestyle, lack of exercise, and poor diet. As mentioned above, the body stores calcium in the bones much like a bank account. The body either makes calcium deposits or withdrawals on the bone bank depending on its needs. When the intake of calcium is too low, it withdraws the calcium it needs for bodily functions from the bones. Over time, if there are more withdrawals than deposits, the bones can become weak and the risk of a fracture or a break is much greater.

Nutritionists suggest that daily amounts of calcium should be obtained from dietary as well as supplemental sources. As a general guideline: 1) Young people need about 850 mg. per day, 2) Adults under fifty need 1150 mg. per day, and 3) older adults may need up to 1250 mg. per day. Anyone with specific health conditions should consult with a health professional before changing their calcium intake.

Scientific Studies
A study in a 1999 issue of Harvard Women’s Health Watch reported on the effectiveness of calcium supplements to help reduce premenstrual syndrome (PMS). This study involved 497 women, with a history of PMS problems, with ages ranging from eighteen to forty-five years. Subjects were randomly divided into two groups. The first group received 1,200 mg of a calcium supplement per day and the second group a placebo. The women took their supplements and reported their PMS symptoms in a diary for three menstrual cycles. For the first cycle, both groups report no difference in symptoms from prior cycles. But, by the end of the third cycle, the calcium group reported significantly fewer symptoms in these areas: depression, mood swings, swelling, cramping, and bloating. The only area where there was no improvement was in food cravings.

The results of a population-based analysis were reported in a 2005 issue of the Journal of Dental Research. The purpose of this study was to determine if there was a link between healthy gums and one’s serum level (blood plasma) of magnesium. After initially starting with 4,290 subjects (aged 20 to 80 years), researchers narrowed the study down to 180 people, pair-matched by age. This group contained sixty subjects taking magnesium supplements on a regular basis and 120 who did not. Researchers observed two striking differences between the groups. First, people over forty who took magnesium supplements had a higher number of remaining teeth than those that didn’t. Second, people with higher serum levels of magnesium and calcium had healthier gums. Researchers concluded that magnesium supplements appeared to improve periodontal health.

A study published in the Journal of Nutritional Science and Vitaminology reported on the different absorption rates of coral calcium and calcium carbonate. For this study, twelve healthy adults ingested coral calcium added to crackers (calcium content 525 mg), waited three days, and then consumed crackers with calcium carbonate added (calcium content 525 mg). Urinary samples were taken to determine the amount of calcium excreted through the urine. A control group receiving neither cracker was likewise monitored during the study. Researchers observed a significantly higher level of calcium in the urine from the first test period than the second. From this, they concluded that on average, calcium of coral origin is better absorbed in the intestines than calcium carbonate.

References:
“Supplements for PMS.” Harvard Women’s Health Watch (6-7): Harvard Health Publications: Massachusetts; March 1999.
Ishitani K., Itakura E., Goto S., Esashi T. “Calcium absorption from the ingestion of coral-derived calcium by humans.” Journal of Nutritional Science and Vitaminology (45-5, pg. 509-17): Tokyo; October 1999.
Meisel P., et. al. “Magnesium Deficiency is Associated with Periodontal Disease.” Journal of Dental Research (84-10, pg. 937-41): International & American Association for Dental Research: Virginia; 2005.

Resources:
Fuchs, Nan, Ph.D. “User’s Guide to Calcium and Magnesium: Learn What You Need to Know About How These Nutrients Build Strong Bones.” Basic Health Publications: California; 2002.
Ley, Beth M. “Calcium, The Facts: Get Maximum Benefits from Fossilized Coral and Important Cofactors.” BI Publications: India; 2001.