Why Calcium is Important for Adults Too | Hardworkout Magazine

Key takeaways

- Around 99 per cent of the body's calcium is stored in the skeleton, while the remainder circulates in the blood and drives muscle contraction, nerve signalling, blood clotting and heart rhythm.

- When dietary calcium is too low, the body withdraws calcium from the skeleton to keep blood levels stable, which can reduce bone density without any noticeable symptoms.

- Bone mass begins to decline gradually from around the age of 30, and the decline accelerates in women after menopause because oestrogen protects against bone loss.

- Adults are recommended 800-900 mg of calcium a day, which can be reached by combining sources such as a glass of milk (approx. 250 mg), a slice of cheese (approx. 160 mg) and a handful of almonds (approx. 70 mg).

- Calcium absorption depends on vitamin D, so calcium supplements should be taken with food and preferably together with vitamin D.

Calcium is often associated with growing children, but it is at least as important for adults. The mineral plays a central role in everything from strong bones to normal muscle function and nerve activity.

What happens if you get too little calcium over time?

When the intake is too low, the body draws on the skeleton to obtain what it needs. Over time, this can lead to weaker bones and an increased risk of injuries – even for those who exercise.

What does calcium do in the body apart from building bone?

Most people associate calcium with milk and bone building, but the mineral is essential for several of the body's fundamental functions.

About 99% of calcium is found in the skeleton, but the rest is found in the blood and is actively used in the body's signaling and energy systems.

Calcium contributes to:

- Muscles contracting

- Nerves sending signals

- Blood clotting at wounds

- The heart beating steadily and rhythmically

The body ensures that the calcium level in the blood remains stable.

If you consume little through your diet, it takes what it needs from the skeleton. This is the body's emergency solution – and over time it can weaken bone density without you noticing it.

When does bone loss actually begin?

The skeleton is in continuous change throughout life. In young people, more bone is built up than is broken down, but eventually the balance shifts.

From around the age of 30, the buildup slows down, and bone mass begins to gradually decrease.

In women, this is exacerbated after menopause, because the hormone estrogen protects against bone loss.

A lack of calcium and vitamin D can contribute to:

- Gradually lower bone density

- Stress fractures during exercise

- Osteoporosis later in life

The best thing you can do to maintain a strong skeleton is to combine strength training and weight-bearing activity with a calcium-rich diet.

It is never too late to start, but the earlier you build good habits, the more you have to work with.


How does calcium affect your training and performance?

For those who train, calcium plays a crucial role in how the body functions during physical activity.

As an electrolyte, it conducts electrical signals between nerves and muscles, allowing the muscles to contract and relax in the correct rhythm.

Without enough calcium, communication between nerve and muscle does not function optimally – which can affect both control and performance.

Recent [research](https://pmc.ncbi.nlm.nih.gov/articles/PMC8033154/) summarizes that calcium not only triggers the muscle contraction itself but also ramps up energy production in muscle cells as intensity increases.

Too little calcium can lead to:

- Cramps and stiffness in the muscles

- Faster fatigue

- Reduced strength and coordination

A stable calcium level therefore supports both technique, rhythm, and explosiveness – whether you are training strength, running, or endurance.

Where can you get calcium if you avoid dairy?

Milk, yogurt, and cheese are the most well-known sources of calcium, but there are many good alternatives for those who consume little or no dairy products.

A varied diet can meet your needs if you know where to get the nutrients from.

Good sources of calcium without dairy products:

- Green vegetables such as broccoli, kale, and spinach.

- Legumes: lentils, beans, and chickpeas, especially white beans and soybeans.

- Nuts and seeds: especially almonds, sesame seeds, and chia seeds.

- Fish with edible bones: such as sardines, anchovies, and mackerel in tomato sauce.

- Plant-based drinks fortified with calcium: such as oat or soy drinks.

If you eat a varied diet, it is entirely possible to get enough calcium without milk. For those who are vegan or lactose intolerant, it may still be wise to monitor levels and possibly supplement with a calcium supplement.

How much calcium do you really need?

For adults, 800-900 mg of calcium per day is recommended.

This is less than many think, but surprisingly easy to get too little if the diet is one-sided.

Examples of amounts:

- 1 glass of milk (2 dl): approx. 250 mg

- 2 dl of yogurt: approx. 200 mg

- 1 slice of cheese: approx. 160 mg

- 1 handful of almonds: approx. 70 mg

- 100 g of broccoli: approx. 40 mg

If you combine some of these sources a couple of times a day, you should meet your needs.