What is Calcium?

Calcium is an essential mineral for us. It is required for bones, blood vessels, muscles, the nervous system. Also plays a crucial role in carrying out many vital functions by helping the release of hormones and enzymes. 

Calcium is found in many foods. You can get recommended amounts by eating a variety of foods. However, dairy products are the main food source of calcium for most people.

What are the daily values for Calcium?

In the US the Daily Value for calcium is defined as 1300mg for adults, including pregnant and breastfeeding women. The upper level is defined as 2500mg for adults. (FDA,2020) (NIH, 2020)

What happens in Deficiency?

Calcium deficiency may be observed after the long term of insufficient intakes. In the short term, the body uses the calcium from bones. Inadequate intakes usually do not produce any noticeable symptoms.(NIH, 2020)

In the long term, low bone mass and increasing risks of osteoporosis and bone fractures may be observed. Severe symptoms are only observed in people with serious health conditions.(NIH, 2020)

What happens in Overdose?

Too much calcium in the blood is called hypercalcemia and may cause loss of appetite, weight loss, nausea, constipation, dehydration, and even kidney failure. (NIH, 2020)

Usually, excess intakes come from calcium supplements. These excessive intakes from supplements are also associated with an increased risk of kidney stones.  It may also interfere with the absorption of iron and zinc. (NIH, 2020)


* National institudes of Health (NIH), 2020, Calcium, Accessed from: https: //ods.od.nih.gov/factsheets/calcium/, Accessed at: 12.01.21
* U.S. Food & Drug Administration (FDA), 2020, Nutrition labeling of food, Accessed from: https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.9, Accessed at: 11.02.21