Calcium
Calcium is crucial for bone health and muscle function — and plays a vital role in physical performance and long-term skeletal strength.
Calcium is one of the most well-known and essential minerals in the human diet, playing a crucial role in building and maintaining strong bones and teeth. While most people associate calcium with dairy products, it’s also found in leafy greens, fortified foods, nuts, and certain types of fish. The body stores more than 99% of its calcium in the bones, making adequate daily intake especially important during growth, aging, and physical training.
In addition to skeletal health, calcium is involved in muscle contraction, nerve signaling, and cardiovascular function. A deficiency in calcium may not show symptoms immediately but can lead to long-term consequences like osteoporosis or increased fracture risk. For active individuals, low calcium levels can also lead to muscle cramps, irregular heartbeat, and poor performance recovery.
Because calcium absorption can be influenced by vitamin D levels, it’s often recommended to ensure sufficient intake of both nutrients. Weight-bearing exercises also play a significant role in calcium retention, making this mineral a key part of any fitness-focused lifestyle.
Recommended Daily Intake
- Women: Ages 19-50: 1,000 milligrams Ages 51+: 1,200 milligrams
- Men: Ages 19-70: 1,000 milligrams Ages 71+: 1,200 milligrams
- Upper Limit: 2,500 milligrams
Deficiency Symptoms
- Muscle cramps or weakness
- Numbness or tingling in fingers
- Abnormal heart rate
- Poor appetite
Common Food Sources
- Dairy (cow, goat, sheep) and fortified plant-based milks (almond, soy, rice)
- Cheese
- Yogurt
- Calcium-fortified orange juice
- Winter squash
- Edamame (young green soybeans ); Tofu, made with calcium sulfate
- Canned sardines, salmon (with bones)
- Almonds
- Leafy greens (collard, mustard, turnip, kale , bok choy, spinach)