What is calcium?
99% of the calcium in our body is found in the bones and the remaining 1% distributed in various tissues.
Calcium is a mineral that is part of our body and plays an essential role in the formation of bones and teeth. In fact, 99% of the calcium in our body is found in them. The remaining 1% is in the blood, extracellular fluid and adipose tissue. To obtain this last percentage, the organism uses two mechanisms: the intestinal absorption of calcium through the diet (favored by vitamin D), and the mobilization of calcium from the bones.
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What happens if we do not assimilate it?
If calcium is not assimilated with the diet, a series of hormonal mechanisms are activated that extract calcium from the bones to ensure this 1%. This is why if calcium is not restored with new intakes of this material, the bones weaken resulting in osteoporosis.
How do we increase our calcium levels?
On the other hand, we must take into account that only about 30% of the calcium we ingest is absorbed (the rest is eliminated through faeces, urine and sweat). To facilitate its absorption, we must count on the presence of lactose, gastric acidity and vitamin D. It is difficult to absorb oxalates, phytates and excess phosphates.
In the opinion of experts, we must increase the intake of calcium by consuming the products that contain them, by taking foods enriched in calcium (such as milk or yogurt), or by taking supplements.
It is necessary to guarantee sufficient consumption to reach the recommended levels of calcium. Therefore, a daily intake of around 1,200 mg per day is recommended, depending on age, sex and circumstances, together with a daily administration of vitamin D of between 400 and 800 IU.
Factors that regulate calcium.
PTH . It is important to maintain the level of calcium in the blood. It increases the calcium output of the bone, the renal tubular reabsorption of calcium and the intestinal absorption of calcium. All this increases the level of calcium in the blood. Therefore, its secretion increases when blood calcium decreases.
Vitamin D It is obtained from food (blue fish, viscera, especially brain, fish liver oil, butter and egg yolks, enriched milk and enriched cereals) and is also produced in the skin by the action of the sun. It stimulates the intestinal absorption of calcium and promotes bone reconstruction.
Calcitonin It is a hormone that is secreted stimulated by the increase of calcium in the blood, decreasing calcium levels in it. For this, it favors the decrease of calcium output from the bones and increases the loss of calcium by the kidney.