Calcium is the most abundant mineral in the human body, primarily stored in bones and teeth, providing them with strength and structure.
Beyond its role in maintaining skeletal integrity, calcium is vital for various physiological functions, including muscle contraction, regulating heart rhythms, and facilitating nerve communication between the brain and other body parts. It also plays a crucial role in blood clotting and helps maintain the body's pH balance. Though calcium is not directly responsible for hair growth, it supports the health and function of hair follicles.
By maintaining the structural integrity of these follicles, calcium aids in healthy cell division and differentiation, both of which are essential for hair growth. Regulating blood calcium levels is critical for generating muscle contractions and nerve impulses, which are electrically stimulated. High calcium levels can decrease membrane permeability to sodium, making cells less responsive.
On the other hand, insufficient calcium can lead to conditions like osteoporosis, rickets, and osteomalacia, which weaken bones and increase the risk of fractures.
However, excessive calcium in the blood, known as hypercalcemia, can also weaken bones, cause kidney stones, and affect the heart and brain. This condition often occurs when the parathyroid glands produce too much hormone. Maintaining optimal vitamin D levels is crucial for efficient calcium absorption. Without sufficient vitamin D, the body absorbs only 10% to 15% of dietary calcium, but with adequate levels, absorption increases to 30% to 40%.
Common Sources of Calcium:
A diet rich in vegetables, fruits, whole grains, beans, lentils, nuts, and seeds is recommended, while cutting back on meat, processed foods, and alcohol can support calcium intake and overall health.
The Role of pH Balance in the Body
Every organ system relies on pH balance, particularly the renal and pulmonary systems, which are the main regulators.
The pulmonary system adjusts pH by expelling carbon dioxide, which can rapidly alter pH levels. Additionally, chemical buffering mechanisms throughout the body's cells contribute to maintaining balance.
The kidneys regulate blood pH by excreting acids in urine and producing bicarbonate, which increases blood pH. While these changes take longer than those driven by breathing, they are essential for maintaining a stable pH range.
The normal blood pH range for optimal metabolic and systemic functions is 7.35 to 7.45. Deviations from this range can lead to acidosis (pH below 7.35) or alkalosis (pH above 7.45), both of which can have significant health implications.
Calcium's Role in pH Balance :
Calcium, an alkali, neutralises excess acid in the body. This process theoretically helps preserve bone strength by reducing the need to draw calcium from bones to balance blood acidity. In cases of alkalosis, increased protein binding decreases free calcium levels, while acidosis decreases protein binding, increasing free calcium levels.
Calcium is eliminated from the body through skin, nails, hair, sweat, urine, and feces. The absorption of calcium is highly dependent on stomach acidity, as gastric acid solubilises calcium, allowing for more efficient absorption in the intestine.
However, foods high in oxalic acid (such as spinach) or phytic acid (found in bran and whole grains) can inhibit calcium absorption.
The Importance of Calcium for Overall Health :
Calcium is crucial for various bodily functions, including preventing or slowing the progression of bone density loss and osteoporosis. Maintaining normal calcium levels may also support digestive health, balance blood pH, and promote skin health. Prolonged low calcium levels can lead to dry, scaly skin, brittle nails, and coarse hair, with muscle cramps often occurring in the back and legs.
Research suggests that probiotics may enhance calcium absorption in conjunction with vitamin D, benefiting skin health, gut health, pH balance and reducing inflammation. The role of calcium in skin conditions like eczema, psoriasis, boils, abscesses, and rashes is not yet fully understood, and more research is needed.
Theoretically, maintaining optimal calcium levels may support the reduction of blood impurities by contributing to blood pH balance and the acid-alkali balance in the digestive system. Calcium acts as an alkaline mineral, which can help neutralise excess acids in the body, thereby potentially aiding in maintaining a balanced internal environment and supporting overall health. However, more research is needed to fully understand the extent of calcium's role in these processes.
Tip: When considering calcium supplementation or calcium-rich foods, it is important to focus on cofactors like vitamin D, magnesium, selenium, zinc, and trace minerals such as boron, manganese, and copper to maximize absorption and utilisation. It is also important to choose correct form of calcium such as Citrate, Ascorbate, Phosphate etc.
It is essential to consult with a healthcare professional before starting any supplement regimen to ensure safety and effectiveness.
