Calcium is an essential mineral that plays a critical role in building and maintaining strong, healthy bones. Our bodies rely on calcium to create the structural framework that supports our skeleton, and it is also involved in other important functions such as muscle contraction, nerve function, and blood clotting.
When we consume foods that contain calcium, such as dairy products, leafy green vegetables, and fortified cereals, the calcium is absorbed into our bloodstream and transported to our bones. Here, it combines with other minerals like phosphorus and forms a hard, mineralized matrix that gives our bones their strength and rigidity.
As we age, our bones naturally lose some of their density and strength, which can put us at risk for conditions like osteoporosis and fractures. Consuming adequate amounts of calcium, along with vitamin D and other nutrients like magnesium and vitamin K, can help protect our bones and slow the natural process of bone loss.
The recommended daily intake of calcium varies by age and gender, but for most adults, it is around 1,000-1,200 milligrams per day. It’s important to get your calcium from a variety of sources, as well as to engage in regular weight-bearing exercise and avoid smoking and excessive alcohol consumption, all of which can help promote strong bones and prevent fractures.