Calcium
Body function
Bone and teeth structure; muscle contraction; nerve signalling; blood clotting
Daily requirement
~700-1,000 mg/day for adults; more for older adults
Deficiency signs
Over time weakened bones (osteoporosis); muscle cramps; in severe cases tingling
Excess risks
Constipation; kidney stones; very high intakes may affect the heart and reduce absorption of other minerals
At-risk groups
Postmenopausal women, older adults, people avoiding dairy, those with certain gut conditions
Supplement forms
Calcium carbonate (take with food) or calcium citrate (better absorbed on an empty stomach)
Food sources
- Spinach (cooked) — ~245 mg per cup cooked (not well absorbed)
- Fortified oat milk — ~120 mg per cup (fortified)
- Almonds — ~76 mg calcium per 30g
- Chia seeds — ~180 mg per 30g
- Sesame seeds — ~280 mg per 30g (rich source, especially unhulled)
- Seaweed — ~15 mg per 10g dried
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.