It is well known that calcium is an essential mineral for the body, both for sedentary people and for high-level sportsmen, and even more so for children. If a daily intake of calcium is absolutely fundamental to maintain good health, an overdose should also be avoided, as it is dangerous for the body.
But why do we need calcium? What should we consume and in what quantity to have the right amount of calcium in the body? What are the risks of calcium deficiency or excess?
What is calcium?
Calcium is a mineral known for its role in bone mineralisation. Mainly present in bones and teeth, it is the most abundant mineral in the human body.
The role of 'calcium' in the body
Calcium is essential from childhood to old age, as it plays fundamental roles in the body, mainly related to the development and rigidity of bones. Thus, calcium participates in the process of bone development in children, helps to maintain bone capital and prevents the risk of osteoporosis in the elderly.
Apart from its bone functions, calcium contributes to good blood circulation, regulation of blood pressure and insulin levels, release of several enzymes, muscle contraction and nervous system function.
Daily calcium requirements
Since calcium acts differently at different ages, the daily calcium requirements differ from one individual to another. According to the French National Agency for Food, Environmental and Occupational Health Safety (Anses), the daily calcium requirements are:
- 500 mg for 0-3 year olds
- 700 mg for 4 to 6 year olds
- 900 mg for 7-9 year olds
- 1200 mg for 10 to 19 year olds
- 1000 mg for 19 to 23 year olds
- 950 mg for 24 to 54 year olds
- 1200 mg for 55 and over
- 1000 mg for pregnant or breastfeeding women
Calcium and athletes
Calcium requirements are higher not only for children and adolescents, but also for sportsmen and women. But why?
Why do sportsmen and women need calcium?
Muscles are regularly used by sportsmen and women, and it is mainly calcium that contributes to their contraction. When this calcium is in insufficient quantity, this has a direct influence on the athlete's performance (the quality of muscle contractions decreases).
Also, given that most of the time, sportsmen and women are required to make intense efforts, fractures would be very frequent if the bone tissue is not strong enough to support these efforts.
In fact, sportsmen and women are among those who suffer the greatest number of bone fractures in their lifetime, and often this is because the bone tissue is not strong enough to withstand the intensive training. These injuries could be limited by sufficient calcium intake, which will help to strengthen the bones.
How much calcium does an athlete need?
The daily calcium requirement for an athlete is around 1200mg, but this differs according to the sport practised and the level of training. For example, in sports where the muscles are mainly used, such as cycling and bodybuilding, the daily amount required is slightly higher.
Also, the calcium requirement for a person who trains every day is higher than for someone who trains only 4 times a week, for example.
It is therefore recommended that sportsmen and women take one ampoule of vitamin D every month to improve the binding of calcium to the bones (except for those with digestive problems).
Food sources of calcium
Find out which foods are richest in calcium, but also which ones decalcify.
What foods are richest in calcium?
Calcium is mainly found in dairy products. Then there are plant sources of calcium, including leafy vegetables, legumes, and fruit. You can also drink mineral water, which is an important source of calcium. Cereal products also provide calcium, for example bread and cereals for breakfast.
Parmesan cheese is one of the foods richest in calcium, providing 1,200 mg per 100 mg consumed. There are also mimolette (970 mg/100g), sardines in drained oil (798 mg/100g), blue cheeses (600 mg/100g), camembert (490 mg/100g), anchovies in drained oil (296 mg/100g), etc.
What are decalcifying foods?
If you want to meet your calcium requirements, there are products to avoid, as they reduce the level of calcium in the body. These are animal proteins (red meat, poultry, eggs), carbonated and sweetened drinks (soda, cola), foods with too much salt, industrial products, tobacco and alcohol.
It is not a question of banishing these foods from our daily lives, but of limiting their consumption in order to avoid any calcium deficiency.
Calcium deficiency or excess: what are the dangers?
A deficiency or excess of calcium in the body presents important health risks. Zoom in on the causes, symptoms and dangers of calcium deficiency or overdose.
Calcium deficiency: causes and effects
Calcium deficiency can be caused by a lack of vitamin D, magnesium or chronic kidney disease; excessive consumption of alcohol, tobacco or any other decalcifying product; taking drugs such as insulin, glucose, oestrogens and laxatives; blood disorders or leukaemia.
The signs of calcium deficiency usually only occur when the deficiency becomes very severe. You will then have muscle cramps, high blood pressure, brittle bones, numbness or trembling in the fingers and lips, great irritability, and a lack of appetite. In children, a lack of calcium can result in a spasm.
Calcium excess: causes and dangers
Apart from pathological causes, excess calcium is caused by an intake of more than 2500 mg of calcium per day over a long period of time.
When you consume too much calcium, you may have problems with kidney stones. Also, this excessive intake of calcium could lead to hypercalcaemia, a condition related to too much calcium in the blood: this will cause not only heart problems, but also chronic kidney failure. In severe cases, too much calcium can lead to death.
