Calcium is the most important macronutrient for the body, and it is not in vain that the goal of many modern studies on the influence of minerals on the functioning of the human body is precisely this. Carrying out several vital functions, calcium is quickly consumed by the body, easily excreted from it along with urine and sweat. The Importance of Calcium for the Body The importance of calcium for the normal functioning of the human body cannot be overestimated. In our body, the bulk of calcium is concentrated in its bones and is responsible for their strength. Bone and cartilage cells are constantly being renewed. For the construction of new strong tissues, a huge amount of calcium is required; in case of its shortage, the cells grow weakened, with fragile nuclei and membranes.

Slightly more than 1% of the daily dose of calcium is in the blood and performs the following functions: regulates normal blood clotting; catalyzes the formation of many enzymes and hormones, including those responsible for protein synthesis in the body; provides transmission of nerve impulses; responsible for muscle contraction; together with magnesium ensures the coordinated work of the heart and blood vessels.

People who play sports need to pay careful attention to the saturation of their diet with foods and calcium supplements. For them, the balance of this trace element is especially important, because it: Responsible for bone health, reduces the risk of injury. With a lack of calcium, the spine, wrists and bones of the lower extremities primarily suffer. Excreted from the body with increased sweating. It is consumed faster during any kind of emotional stress, including during training stress and during competitions. Required to ensure the proper functioning of the heart, blood vessels and muscles.

Calcium in bodybuilding Bodybuilders especially need calcium, because in addition to all the important functions of this mineral for an athlete, it provides: building muscle mass; balance with phosphorus, which is usually saturated with protein foods, which are a priority for a bodybuilder, especially during the “drying” period. The best time to take calcium Minerals are actively consumed by the body at night, so the supply of most elements, including calcium, is recommended to be replenished in the evening. Calcium is better absorbed by the intestines and absorbed more quickly from small meals or mineral additives. Therefore, it is advisable to divide the daily dose of calcium into several doses and consume them in the evening. Calcium Intake Rate Experts recommend a daily intake of calcium in the body of an adult in the amount of about 800 mg. For pregnant women, the dosage should be increased to 1000 mg, for people leading an active lifestyle and / or subject to constant emotional stress – up to 1200 mg. Calcium dosage for athletes, especially bodybuilders, varies from 1500 to 2000 mg.

The danger of calcium deficiency The most serious danger of calcium deficiency is bone thinning (osteoporosis). This happens for two reasons: The bones lack the mineral to build new cells. Calcium is quickly consumed from the blood, the body directs the newly received mineral, primarily to the blood to regulate the processes for which it is responsible. In case of a lack of calcium from the outside, the body “takes” it from the bones. In addition, a lack of calcium can lead to: deterioration of the teeth, nail plates, hair; muscle cramps; arrhythmias; hypertension; blood clotting disorder; rapid fatigue; impaired concentration; memory impairment; irritability. Excess calcium An excess of calcium in the human body leads to other, no less unpleasant consequences than a deficiency: Blood begins to clot inside the vessels, becomes thick, which leads to deterioration of the heart, the formation of blood clots, and the risk of a heart attack. Oversaturated with calcium, bone tissues become brittle from excessively hard and begin to crumble easily. Excess calcium leaves the body with difficulty, accumulates in it in the form of salt deposits under the skin, in the kidneys and blood vessels. The normal functioning of the kidneys and the gastrointestinal tract is disrupted.

Calcium in food Calcium is difficult for the body to absorb. It is advisable to consume those foods that, in addition to calcium, contain lactose (milk sugar) – it helps the absorption of calcium. In addition, the body must have enough vitamin D. Therefore, a common way to replenish calcium is to eat milk and dairy products – they contain all three components. Calcium-rich nuts (especially poppy and sesame), young nettles, herbs, algae, sardines, salmon, whole grain bread. Some foods are specially enriched with calcium – it is desirable to include them in the daily diet.

In case of a lack of calcium that comes with food and the inability to significantly change the diet, experts recommend taking vitamin-mineral complexes. When choosing a suitable supplement, give preference to one that contains calcium citrate – from this form, the mineral is easily absorbed by the body. The calcium content is easily determined by a laboratory blood test. A quantitative indicator will help the specialist adjust your diet, correctly prescribe dietary supplements and provide the body with a sufficient daily dosage of the mineral. Be attentive to your health!