Definition of Calcium
Calcium is a chemical element, its symbol is Ca and its atomic number 20. It is a soft, silvery-white alkaline earth metal and one of the most abundant elements in the Earth's crust. Calcium plays a crucial role in various biological processes, especially in the formation of bones and teeth, muscle function, nerve transmission, and blood clotting. It's commonly found in dairy products, leafy greens, and fortified foods.
Sources of Calcium
Sure, here are some common sources of calcium:
Dairy Products: Milk, cheese, yogurt, and other dairy foods are rich sources of calcium.
Leafy Green Vegetables: Spinach, kale, collard greens, and broccoli are good plant-based sources of calcium.
Fortified Foods: Some breakfast cereals, orange juice, tofu, and other foods are fortified with calcium.
Fish: Certain types of fish, such as sardines and salmon (especially with bones), contain calcium.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds are good sources of calcium.
Legumes: Beans and lentils also contain some amount of calcium.
Supplements: Calcium supplements are available and can be used to ensure adequate intake, especially for those who might not get enough through diet alone.
Daily requirements Calcium
Certainly! The recommended daily intake of calcium can vary based on age, gender, pregnancy, and lactation. Here are the general guidelines provided by the National Institutes of Health (NIH) for calcium intake in milligrams (mg) per day:
Infants:
0-6 months: 200 mg
7-12 months: 260 mg
Children:
1-3 years: 700 mg
4-8 years: 1,000 mg
9-13 years: 1,300 mg
Adolescents:
14-18 years: 1,300 mg
Adults:
19-50 years: 1,000 mg
51-70 years (men): 1,000 mg
51-70 years (women): 1,200 mg
71+ years: 1,200 mg
Pregnancy & Lactation:
Pregnant teens: 1,300 mg
Pregnant adults: 1,000 mg
Lactating teens and adults: 1,000 mg
It's important to note that individual needs might vary based on factors like overall health, dietary habits, and specific medical conditions. Consulting with a healthcare professional can provide tailored recommendations for optimal calcium intake.
Bodily functions of Calcium
Calcium is essential for various vital functions in the body:
Bone and Teeth Health: Calcium plays a fundamental role in building and maintaining strong bones and teeth. It helps in bone formation, density, and strength throughout life.
Muscle Contraction: Calcium ions are crucial for muscle contraction. They bind to proteins that allow muscles to contract and relax properly.
Nerve Function: Calcium assists in nerve transmission by aiding in the release of neurotransmitters, which are essential for sending signals between nerve cells.
Blood Clotting: Calcium takes part in the process of blood clotting . It is a key component in several steps that lead to the formation of blood clots to prevent excessive bleeding when an injury occurs.
Cell Function: Calcium ions regulate various cellular processes, including enzyme activity, hormone secretion, and cell signaling, which are essential for overall cell function and communication.
Certainly, here are some additional functions of calcium in the body:
Enzyme Activation: Calcium ions act as a cofactor for many enzymes, facilitating their activity and contributing to numerous biochemical reactions essential for metabolism.
Regulation of Heart Function: Calcium ions play a critical role in maintaining the proper rhythm of the heart. They help in the contraction of cardiac muscle cells, influencing the heartbeat and overall heart function.
Intracellular Signaling: Calcium serves as a second messenger in intracellular signaling pathways, participating in the regulation of various cellular processes like gene expression, cell growth, and differentiation.
Hormone Secretion: It is involved in the release of hormones from various glands, such as the secretion of insulin from the pancreas, which is vital for regulating blood sugar levels.
Blood Pressure Regulation: Calcium may contribute to blood pressure regulation by influencing the contraction and relaxation of blood vessels, thus affecting vascular tone.
Maintaining an adequate level of calcium in the body is crucial for overall health and the proper functioning of various physiological processes.
Calcium deficiency
Calcium deficiency, also known as hypocalcemia, occurs when there's an insufficient amount of calcium in the body. Symptoms of calcium deficiency may vary in severity and can include:
Muscle Cramps: Unexplained, frequent muscle cramps, especially in the legs or facial muscles.
Tingling or Numbness: A sensation of pins and needles, tingling, or numbness, often in the hands, feet, or face.
Brittle Nails: which can cause easily breakage of Nails.
Dental Problems: Weakening of teeth, increased risk of decay, and dental issues like gum disease.
Osteoporosis: Low bone density leading to an increased risk of fractures, especially in postmenopausal women and older adults.
Fatigue and Weakness: Generalized weakness, fatigue, and lethargy.
Irregular Heartbeat: In severe cases, hypocalcemia might lead to abnormal heart rhythms or palpitations.
Difficulty in Coagulation: Impaired blood clotting, leading to a higher tendency for bleeding.
These symptoms may not always be exclusively due to calcium deficiency, as they could be caused by other health conditions as well. However, if someone experiences several of these symptoms, it's advisable to consult a healthcare professional for proper evaluation and diagnosis.
Treating calcium deficiency typically involves increasing calcium intake through dietary changes, supplements, or medical intervention as needed. Here are some approaches to address calcium deficiency:
Dietary Changes: Consuming calcium-rich foods such as dairy products (milk, cheese, yogurt), leafy greens (kale, spinach), fortified foods (orange juice, cereals), nuts, seeds, and fish with edible bones (sardines, salmon) can help boost calcium levels.
Calcium Supplements: If dietary sources are insufficient, calcium supplements might be recommended. These supplements come in various forms (calcium carbonate, calcium citrate) and dosages, but it's important to take them as directed by a healthcare professional to avoid adverse effects and to ensure proper absorption.
Vitamin D Supplementation: Vitamin D is essential for calcium absorption. Sometimes, a deficiency in vitamin D can contribute to calcium deficiency. Supplements of vitamin D may be recommended alongside calcium to aid absorption.
Medication Adjustments: If certain medications interfere with calcium absorption or increase its excretion, adjustments or alternatives might be considered under a doctor's supervision.
Medical Treatment: In severe cases or when there are underlying medical conditions causing the deficiency, medical treatment or interventions might be necessary. This can include intravenous calcium administration or specific medications to address the underlying cause.
Lifestyle Changes: Regular weight-bearing exercise, such as walking or strength training, can help maintain bone density and support calcium absorption.
It's important to consult with a healthcare professional for proper diagnosis and personalised treatment based on the underlying cause and individual health needs. Additionally, excessive calcium intake can lead to health issues, so it's important not to exceed recommended dosages without medical guidance.
Definition of Magnesium(Mg)
Magnesium is a chemical element with the symbol "Mg", and its atomic number 12. It is a shiny, grayish-white metal and is essential for various biological processes in living organisms. Magnesium is commonly found in minerals and is known for its role in supporting muscle and nerve function, bone strength, and maintaining a steady heartbeat.
Sources of Magnesium
Magnesium can be found in various sources, including:
Food: Green leafy vegetables (spinach, kale), nuts (almonds, cashews), seeds (pumpkin, sunflower), legumes (beans, lentils), whole grains, some fruits (avocado, banana), and seafood (such as mackerel).
Supplements: Magnesium supplements are available in various forms like magnesium citrate, magnesium oxide, and magnesium glycinate.
Mineral Water: Certain mineral waters contain significant amounts of magnesium.
Medications: Some laxatives and antacids contain magnesium compounds.
These sources can contribute to fulfilling the body's magnesium requirements.
Daily requirements of Magnesium
The daily recommended intake of magnesium can vary based on age, gender, pregnancy, and lactation. Here are the general guidelines according to the National Institutes of Health (NIH) in milligrams (mg) per day:
Infants:
0-6 months: 30 mg
7-12 months: 75 mg
Children:
1-3 years: 80 mg
4-8 years: 130 mg
9-13 years: 240 mg
Adolescents:
Boys 14-18 years: 410 mg
Girls 14-18 years: 360 mg
Adults:
Men 19-30 years: 400 mg
Women 19-30 years: 310 mg
Men 31 years and older: 420 mg
Women 31 years and older: 320 mg
Pregnancy:
14-18 years: 400 mg
19-30 years: 350 mg
31 years and older: 360 mg
Lactation:
14-18 years: 360 mg
19-30 years: 310 mg
31 years and older: 320 mg
These recommended values serve as general guidelines, and individual requirements might differ based on factors such as health conditions or specific needs.
Role of Magnesium
Magnesium plays crucial roles in various body functions, including:
Muscle Function: It is essential for muscle contraction and relaxation, supporting overall muscle function and preventing cramping.
Nervous System: Magnesium helps regulate neurotransmitters, contributing to nerve function and transmission.
Bone Health: It aids in maintaining bone strength and density by assisting in the absorption of calcium into bones.
Heart Health: It supports a steady heartbeat and helps maintain normal blood pressure levels.
Energy Production: Magnesium is involved in the production of ATP (adenosine triphosphate), the primary energy currency in cells.
Enzyme Function: It participates in over 300 enzymatic reactions in the body, influencing various biochemical processes.
Regulation of Blood Sugar Levels: It plays a role in insulin metabolism, helping regulate blood sugar levels.
DNA and RNA Synthesis: It plays a pivotal role in the synthesis of DNA and RNA.
Ensuring an adequate intake of magnesium is important for maintaining overall health and supporting these vital bodily functions.
Deficiency of Magnesium:
Symptoms: A magnesium deficiency, known as hypomagnesemia, can manifest in various ways. Common symptoms include muscle cramps, tremors, fatigue, weakness, loss of appetite, nausea, vomiting, abnormal heart rhythms, and in severe cases, seizures or numbness and tingling.
Causes: Inadequate dietary intake, certain health conditions affecting absorption (such as Crohn's disease or celiac disease), alcoholism, prolonged diarrhea, excessive urination, and certain medications can contribute to magnesium deficiency.
Treatment of Magnesium Deficiency:
Dietary Changes: Increasing magnesium-rich foods in the diet, such as leafy greens, nuts, seeds, and whole grains, can help address mild deficiencies.
Supplementation: In cases of severe deficiency or when dietary changes are insufficient, magnesium supplements may be recommended. Supplements come in various forms, and the appropriate type and dosage should be determined by a healthcare professional.
Identifying Underlying Causes: Addressing the underlying causes, such as addressing gastrointestinal issues affecting absorption or adjusting medications contributing to the deficiency, is crucial for long-term management.
It's important to consult a healthcare professional for proper diagnosis and guidance on correcting magnesium deficiency, as self-supplementation without guidance can lead to adverse effects, especially in excessive doses.