Calcium

Calcium is one of the best-known minerals and is the most abundant in the human body. Adults are recommended to consume 800 mg of calcium daily through their diet.

Milk and dairy products are good sources, but plant-based foods and certain mineral waters also contribute to calcium supply. We recommend always taking calcium together with vitamin D. Vitamin D leads to significantly better absorption of calcium in the body. At the same time, a vitamin D deficiency can also be a cause of calcium deficiency (hypocalcemia).

Calcium is needed for many bodily functions. It contributes to normal blood clotting, muscle function and energy metabolism. The best-known property, however, is certainly the maintenance of normal bones and teeth. Bones are living tissue that is subject to constant building and breaking down processes. When we move, the bones are stressed and built up. There is a balance in which bone minerals are absorbed from the bloodstream and released again. However, if there is not enough calcium in the bloodstream, the body draws on its own calcium stores and removes it from the bones. If there is a long-term deficiency, calcium is removed from the bones over a longer period of time, which can lead to an increased risk of bone fractures and bone deformities, among other things. Osteoporosis (bone loss) can also be a possible consequence of this.

People lose around 300 mg of calcium every day through sweat, urine and stool. How much calcium we should consume daily depends on our age, gender and hormones, among other things. Young people in particular have a high calcium requirement, as their bone mass is still constantly increasing.

It is essential that the amount of calcium that we “lose” every day and that is processed by the body is also replenished.

The health-related statements for calcium/calcium permitted by the BAG are very diverse:
- Calcium is needed for healthy growth and development of bones in children.
- Calcium contributes to normal blood clotting.
- Calcium contributes to normal energy metabolism.
- Calcium contributes to normal muscle function.
- Calcium contributes to normal signal transmission between nerve cells.
- Calcium contributes to the normal function of digestive enzymes.
- Calcium has a function in cell division and specialization.
- Calcium is needed to maintain normal bones.
- Calcium is needed to maintain normal teeth.
- Calcium helps reduce bone mineral loss in postmenopausal women. Low bone mineral density is a risk factor for fractures caused by osteoporosis.
- Calcium and vitamin D help reduce bone mineral loss in postmenopausal women. Low bone mineral density is a risk factor for osteoporosis-related fractures.
- Calcium and vitamin D are needed for healthy growth and development of bones in children.

Yes, the daily requirement can be met with a balanced diet. However, the human body cannot produce calcium itself. Therefore, it is essential that we regularly supply our bodies with enough calcium. Make sure that you consume enough milk and dairy products, calcium-rich mineral water (more than 300 mg calcium per liter), almonds, nuts, green vegetables and herbs.
Vitamin D promotes the absorption of calcium. Be careful with dietary fiber, phosphate (e.g. in processed cheese, sausages), phytic acid (e.g. in pulses, whole grain products), oxalates (especially in rhubarb, spinach, Swiss chard) and saturated fatty acids (e.g. palm fat, lard), as these foods can reduce the absorption rate of calcium.
Caffeine, alcohol and a high intake of animal protein also increase calcium excretion via the urine.

Women should pay particular attention to ensuring they have an adequate calcium intake during and after menopause, as estrogen levels decrease during this time. This controls the absorption of calcium into the bone structure. According to data on approximate consumption, the calcium supply of the general population in Switzerland is sufficient. However, the supply of vitamin D to specific population groups does not always seem to cover their needs. Based on recent findings, vitamin D supplementation is therefore recommended for older people, as a large part of this population group may be undersupplied with vitamin D.1

1 Keller U, Battaglia Richi E, Beer M, Darioli R, Meyer K, Renggli A, Römer-Lüthi C, Stoffel-Kurt N. Sixth Swiss Nutrition Report. Bern: Federal Office of Public Health, 2012.