Calcium is often associated with strong bones and teeth, but its role in the body goes far beyond that. This essential mineral is involved in muscle function, nerve signalling, and even mood regulation. A calcium deficiency doesn’t just weaken bones — it can lead to fatigue, trouble concentrating, and even anxiety. Despite its importance, many people don’t get enough. Let’s explore why calcium matters and how to optimize its intake!
The Silent Calcium Thief
Late nights, stress, and poor sleep can secretly deplete your calcium levels. Cortisol, the stress hormone, accelerates calcium loss, while inadequate rest disrupts hormone balance, making calcium absorption less efficient. Studies even link calcium deficiency to anxiety and mood swings, highlighting the mineral’s vital role in mental well-being. If you experience chronic stress or sleep disturbances, your calcium needs might be higher than you think.
Surprising Sources of Calcium in Food
Think dairy is the only way to get calcium? Think again. Some of the best sources of calcium come from unexpected foods:
- Sesame seeds and tahini – small but mighty calcium powerhouses.
- Almonds – a rich source of calcium and healthy fats.
- Kale and broccoli – leafy greens packed with absorbable calcium.
- Tofu and fortified plant-based milk.
Those on a vegan or lactose-free diet should pay particular attention to these products. However, it can happen that despite efforts and balanced meals, the level of this mineral in the body is too low. In this case, it is worth considering calcium supplements — after consulting a nutritionist or doctor, of course.
When to Consider Calcium Tablets and in What Amounts
Meeting daily calcium requirements can be challenging, especially with dietary restrictions. So, how much calcium per day is enough? In fact, there is no clear-cut answer. It all depends on age, gender and lifestyle. Usually, specific products are formulated so that one tablet corresponds to the recommended daily dose. Certainly, calcium supplements for children should be tailored to the lower needs in younger people. If you're looking for precise recommendations, consult verified sources that offer detailed intake guidelines, e.g. WHO.
Maximizing Calcium Absorption
Did you know that when you take your calcium supplements impacts absorption? The best time is in the evening when parathyroid hormone levels naturally support metabolism. However, avoid taking calcium with large doses of iron or magnesium, as they compete for absorption. Additionally:
- Get enough vitamin D – essential for calcium uptake.
- Limit caffeine – coffee and tea can reduce calcium retention.
- Stay active – weight-bearing exercises strengthen bones and improve calcium utilization.
Note also that not all minerals in supplements are equal in terms of absorption. For example, calcium citrate supplements show greater bioavailability than other inorganic forms, such as calcium carbonate.
Nutrigold: Calcium Supplements for Your Health and the Planet
If your diet falls short, consider supplementing with high-quality calcium supplements like Calcium Citrizorb from Nutrigold. Formulated for optimal absorption, it provides 100 mg of calcium per tablet and is free from allergens such as lactose and gluten, making it ideal for vegetarians and vegans. What’s more, Nutrigold cares about both your health and the planet — calcium citrate supplements now come in bio-compostable packaging, ensuring a more sustainable choice for conscious consumers. Take care of your body while reducing your ecological footprint!
