Categories: Minerals

18 Benefits of calcium and side effects

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Discover the 18 shocking health benefits of calcium and side effects.

Calcium is a mineral and one of the compounds that are important for our body.

Calcium is known to be good for bones, but it is not the only function of calcium.

It is very essential and calcium deficiency could lead to a life-threatening condition.

Since it is essential, the human body needs calcium even when it is still in the womb and even more so when it is old.

In old age, it becomes more crucially necessary because the degeneration of cells is more frequent compared to the regeneration of cells.


However, too much calcium in the human body could also be dangerous.

18 Health benefits of calcium

Below is the list of the health benefits of calcium. It is important to know about the benefits first before we jump into why calcium could be dangerous too if the level is too low or too high in our body.

1.- Benefits of calcium for bones

• The health benefits of calcium for bone are most popular on earth, it is already widely known that calcium is good for bones.

• In almost calcium supplement advertising, this point always comes first. Now, you will know why.

• One of the main functions of calcium is to maintain the health of the bones to keep them strong.

• However, optimal calcium absorption could also help increase bone mass.


• When it comes to bone development in the fetus, calcium plays an important role in its development.

• After the baby is born, calcium plays a prominent role in bone growth and development from baby, toddler, adolescence, and continues through peak age around 20 years.

• You must have noticed, once you have reached your 20s, you just stopped growing.

• It is because calcium absorption will decrease when you reach that age.

• That is why it is very important to consume the proper amount of calcium during absorption time for optimal growth so that you will have the proper amount of calcium intake during your old age.

2.- Benefits of calcium for osteoporosis

• Osteoporosis is a condition in which the degeneration of bone cells is much faster compared to the regeneration of bone cells.


• This commonly occurs in old age when calcium absorption no longer works optimally.

• As mentioned in the previous point, it is important to ensure that you are consuming enough calcium during your golden age to ensure that your body has sufficient reserves during your old days.

• In other words, it doesn’t make sense for you to consume a lot of calcium in your old age because your body no longer absorbs it optimally.

3.- Benefits of calcium for teeth

18 shocking health benefits of calcium


• The teeth and gums are part of the dental organs that also need calcium to stay healthy.

• Calcium’s role here to make sure that your dental organ, like the jawbones, will stay strong for the rest of your life.


• Calcium is important in the development of teeth in the baby, ensuring that the amount of calcium is met will make your children grow strong teeth naturally.

• This is basic knowledge that all parents should understand.

• What about bacteria that could affect teeth? Well, it is in the question of how to treat teeth, but at least strong teeth have a stronger defense against bacteria and other substances that could cause tooth decay.

4.- Benefits of calcium for weight loss

• For those who are currently on a certain weight loss program, surely you want to know the fact that calcium could affect the production of fat in your body.


• Calcium prevents weight gain

• It’s everyone’s secret that weight gain is caused by excess fat in your body.

• There are many reasons why the excess fat in your body cannot be burned; one of the reasons is when you suffer from calcium deficiency.

• So yes, you do need calcium to keep you from gaining weight.

• There is a hormone called parathyroid.

• This hormone is released by the body as a balancing mechanism when your body detects a low calcium intake.


• However, this good old parathyroid is not without side effects because while it helps your body deal with calcium deficiency, it also tends to further stimulate the production of fat in your body and prevent it from breaking down.

5.- Keeps you in shape

• The previous point has explained to you that getting enough calcium in your body will prevent you from gaining weight that you never planned, but there is one more advantage you should know.

• Calcium also keeps you fit.

• The strongest bones are nothing if your body is not proportionally fit. Enough calcium in your body will ensure that that thing.

6.- Benefits of calcium for pregnancy

• Like the health benefits of sodium, during pregnancy calcium, is very essential for the fetus, but it is also essential for the mother.


• Why? Well, in general, the development of calcium required by the fetus, and due to an unhealthy diet the mother cannot provide enough calcium for the fetus, the effect is that the calcium stored in the mother’s bones will be drawn.

• Therefore, maintaining the mother’s healthy calcium is important during and after pregnancy.

7.- Benefits of calcium for women

• Calcium is essential for everyone, men and women.

• However, in some cases, women will need more calcium than men, especially during pregnancy.

8.- Helps the formation of the fetus

• As mentioned above, calcium is essential for the development of the fetus.

• Calcium is essentially necessary for building bones, teeth, nervous system, heart development, and blood clotting ability.


• In other words, without which the development of the fetus will be disturbed and the risk of the baby being born with some congenital defect conditions is greater.

• That is why every pregnant mother should be aware of this and should take her diet during pregnancy seriously since during pregnancy the mother is the only source of all the nutrients necessary for fetal development.

9.- Helps with premenstrual depression

• When it comes to PMS syndrome, only women would understand it, with all the mood swings, dizziness, stress, and even hypertension.

• Actually, those are hormonal reactions and calcium has a prominent role in affecting the hormonal reaction.

• If a woman is deficient in calcium, the hormones that regulate calcium will react negatively with estrogen and progesterone.

• That negative interaction will cause the symptoms that women commonly experience during PMS.


10.- Benefits of calcium for  heart health

• Basically all minerals are good for the heart and calcium is no exception.

• Below is the role of calcium in maintaining heart health.

11.- Protects the heart muscle

• Calcium protects the heart muscle.

• That’s one of the reasons calcium is essential for your heart health.

• The state of the heart muscle is one of the indicators of whether the heart is in good condition or not, and calcium plays an important role in making sure that the heart muscle contracts properly and relaxes.

12.- Good for the arteries

• During pregnancy, calcium plays a prominent role in the development and building of the nervous system and even after you are born, calcium still has a similar role in maintaining your nervous system, so it will function properly by ensuring that your arteries do not receive too much pressure so they must work harder.


13.- Benefits of calcium for blood pressure

• It is closely related to point number two that calcium will make sure your arteries receive adequate pressure.

• However, what about when calcium is low and not low enough to support any required activity in your heart organ? If calcium drops, a certain hormone called calcitriol will be released.

• This hormone will negatively interact with the heart muscle and nervous system, which could cause increased blood pressure.

14.- Fight all diseases

• Below is the list that calcium also plays a prominent role in reducing the risk of chronic diseases such as cancer and kidney stones.

15.- Benefits of calcium for cancer

• Recent studies have found that unabsorbed calcium within the intestinal system plays a prominent role in binding unnecessary compounds that could cause cancer and exerting them outside the body to reduce the risk of colon cancer.


• In addition, calcium also provides an additional layer of protection to the ovary and breast to reduce the risk of ovarian and breast cancer.


However, a high dose of calcium in the body can give the opposite effect to that of the prostate.

16.- Benefits of calcium for kidney

• What people commonly believe to be calcium could cause kidney stones to develop.

• Well, kidney stones are indeed formulated from minerals and one of them is calcium.

• However, the high intake of calcium in the body is not the direct cause of the development of kidney stones and recent studies found that the effect is rather the opposite; Sufficient calcium intake may lower the risk of kidney stones.

17.- Maintains a healthy level of PH

• The PH level in your body could cause certain medical conditions if not under control, especially for those who have an unhealthy diet.


• Junk food, processed foods that require high sugar content, and preservative content can alter the PH level in your body.

• However, if you are getting enough calcium, this substance will help you balance the PH level in your body.

18.- Helps the movement of nutrients

• What is the point of eating healthy food if the body cannot absorb it optimally?

• Well, in some cases, those conditions could lead to some serious medical conditions because the unabsorbed nutrients in your body will remain in your gut or your bloodstream.

• To optimize the movement of nutrients in your body you need calcium.

One thing to keep in mind though, calcium could also interact negatively with other minerals like iron, but you don’t need to worry, vitamin C will help optimize iron absorption while the mineral takes care of its job…


• Calcium plays an important role, for example, in making sure that our bone structures are strong, that our blood regulation is under control, and that the movement of nutrients in the body is optimized.

• However, calcium will work properly if it is available at a “safe” level, so what will happen to your body if the level of calcium in your body is too low or too high?

Calcium deficiency (Hypocalcemia)

Several problems could occur if a person is suffering from calcium deficiency which is also known as hypocalcemia.

This condition occurs when the level in the body is too low. Below is the list of direct effects of calcium deficiency:

Weakened Bones

• Calcium is essential to build and form skeletal structure, but when the body detects low calcium intake, the body’s system can draw stored calcium into the bones which will cause calcium deficiency in the bones.


• This condition could increase the risk of some bone conditions such as osteoporosis, arthritis, etc.

• It not only affects bone density but also nails and the dental organ.

Dental caries

• Calcium deficiency in children could cause their growth with a weak dental organ structure.

• Weak teeth are easily affected by bacteria that could cause cavities.

Heart problem

• Calcium plays a crucial role in maintaining the nervous system and heart muscle which will affect blood pressure.

• If there is not enough calcium to ensure that, of course, the risk of blood pressure will increase as well.


Late signs of puberty

• It is common for it to occur in female adolescence.

• Calcium deficiency during childhood will affect fertility as well as the late signs of puberty.

Inadequate body structure

• One of the reasons that children are not growing optimally is because the amount of calcium in their body is not enough to support their growth or skeletal development.

Spontaneous abortion

• In pregnant women, calcium deficiency could cause miscarriage because the body does not have enough calcium for fetal development.

• The general symptoms that can occur when a person suffers from calcium deficiency are numbness or tingling in some parts of the body such as feet, hands, and face, memory loss, confusion, depression, cramps or muscle aches, and in the worst case, it is hallucination.

Excessive calcium (Hypercalcemia)

Like calcium deficiency, excessive amounts of calcium in the body can also cause some medical conditions.


The high concentration of calcium in the body is also known as hypercalcemia or the opposite of hypocalcemia.

A person who is suffering from hypercalcemia will suffer from some conditions which are listed below:

Inadequate kidney function

• The symptom that can occur is excessive urination and excessive thirst, a bit similar with the diabetes patient, but with a plus such as some back pain.

Abdomen problems

• Constipation, vomiting, nausea, and loss of appetite are the first symptoms of a person who has abdominal problems caused by hypercalcemia.

Muscle pain

• Both hypercalcemia and hypocalcemia will affect muscle function.

Skeletal pain

• Too much calcium is also not good for your bones.


Psychological problem

• Not only hypocalcemia that could cause depression and irritability but also hypercalcemia has the same effect.

Hypocalcemia and hypercalcemia are two conditions that you should avoid by making sure you are getting enough calcium but not too much because something too much has never been good. So what you should do then to make sure your body is getting enough calcium.

Foods rich in calcium

The only source of calcium is food and below is the list of foods recommended for you.


• As one of your favorite dairy products, cheese is so rich in calcium. However, the calcium level in each type of cheese is different, the highest found in Romano cheese.


• Milk is probably the highest source of calcium found in animal products.


• Yogurt is one of the dairy products rich in calcium. However, for maximum effect, you should choose plain, fat-free yogurt.



• Sardines are considered one of the healthy fish, in addition to being as rich in calcium as in Omega 3 fatty acids and DHA.

Canned salmon

• Why is canned salmon not fresh salmon? Well, the highest source of calcium in salmon was in the bones.

• It will be difficult to mash the bones of fresh salmon, which is why canned salmon is the best option, through the canning process, not only the meat that is tenderized but also the bones, so it is easy to mash them.

Dark leafy greens

• Dark leafy greens like turnips, spinach, and kale are the best choices of vegetables as a source of calcium.


• No one will dispute that most varieties of beans are rich in calcium and iron.


• The almond is so rich in minerals and calcium is high on the list.


• However, it is also high in calories just like other nuts, so if you are choosing the almond as part of your daily snack, you should eat it wisely.


• Apart from all the benefits of the vitamin C contained in the orange, this fruit is also rich in calcium.

• Orange is a healthy snack option in the hot noon.


• Believe it or not, seaweed is also rich in calcium and fiber.

• One important thing to keep in mind is the way you cook or process the media could generally affect the increase or decrease of the calcium content in foods, but not significantly.

• However, adding salt and other minerals that are not part of the original foods can increase the level of calcium you consume.


The list of foods mentioned above is not a basic guide, so it does not mean that when you eat cheese then you will get more calcium than when you eat seaweed. Therefore, be a wise consumer.

Calcium dosage per day

Recommended Dietary Allowances (RDAs) for Calcium [1]
Age Male Female Pregnant Lactating
0-6 months* 200 mg 200 mg
7–12 months* 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
>70+ years 1,200 mg 1,200 mg

How to select the best calcium supplement

Reading the labels toward cost and comfort may enable you analyze your options.

Review the serving size and the “% Daily Value” for calcium and multiply the percentage by 10 to discover how much elemental calcium the product comprises.

For example, if the label says a serving of the product contains 40% of the Daily Value, it has 400 mg of elemental calcium.

While products that yield a huge amount of calcium may seem to be the best bet at first blush, they may not serve you best.

Because your body has complication absorbing more than 500 mg of calcium at a time, more of the mineral may go to waste.


So, while you may believe that you’ve met your daily requirements by taking that 1,000-mg calcium pill, you may actually be only halfway to your target.

Evaluate your cost per serving based on how many tablets or chews the packet contains, and assess whether you might find it problematic to take several tablets a day.

Benefits of calcium and vitamin D

Study indicates that vitamin D also plays a crucial role in bone health, as it regulates calcium in the blood. With the absence of  vitamin D, the kidneys would excrete too much calcium.

There is evolving attention in the role of vitamin D in decreasing allergic response and protecting against certain cancers, comprising colorectal and breast cancer.


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