Calcium | Supplementopedia

Overview

Calcium is an essential mineral serving as a primary building block for strong bones and teeth.
It supports bone development, growth, and density.
Calcium also facilitates muscle contraction and nerve transmission.
Supplementation ensures adequate intake for overall bone health and osteoporosis prevention.

Bone Health: Calcium builds and maintains strong bones and teeth, increasing bone density and reducing osteoporosis and fracture risk, especially in older adults (1).
Muscle Function: It regulates muscle contraction and relaxation, improving physical performance and reducing cramps, spasms, and soreness (2).
Nervous System Function: Calcium is involved in nerve impulse transmission, supporting cognitive function, memory, and mood regulation (3).
Cardiovascular Health: Adequate intake may lower blood pressure, reducing cardiovascular disease risk (4).
Metabolic Health: Research suggests adequate calcium may support weight loss and maintenance (5).
Colon Health: Calcium may reduce colon cancer risk by binding to bile acids (6).
Pregnancy and Lactation: It's essential for fetal bone growth and supports milk production and maternal bone health (7).
Menstrual Health: Calcium may alleviate PMS symptoms (8).
Dental Health: It's important for tooth development and maintenance, reducing decay and gum disease (9).
Immune System Function: Calcium regulates immune cell function, supporting the body's defenses (10).

References:

Weaver et al. (2016). The role of calcium in bone health. Journal of Bone and Mineral Research, 31(1), 3-8.
Bernecker et al. (2017). The effects of calcium on muscle function and exercise performance. Journal of the International Society of Sports Nutrition, 14(1

Mechanism of Action: Calcium binds to proteins (calmodulin, troponin, calcineurin), triggering downstream effects. Calcium ions (Ca²⁺) induce conformational changes activating or inhibiting enzymatic reactions, ion channels, and signaling pathways.
Pathways Affected:
- Muscle Contraction: Calcium ions bind to troponin and tropomyosin, regulating actin and myosin interaction, enabling muscle contraction.
- Neurotransmission: Calcium regulates neurotransmitter release by binding to synaptotagmin, triggering vesicle fusion and neurotransmitter release.
- Cell Signaling: Calcium activates pathways like the phospholipase C (PLC) pathway, generating inositol trisphosphate (IP3) and diacylglycerol (DAG), influencing further calcium release and protein kinase C (PKC) activation.
- Bone Metabolism: Calcium regulates bone metabolism by interacting with osteocalcin (inhibits osteoclast activity) and parathyroid hormone (PTH, stimulates osteoclast activity).
- Coagulation: Calcium is essential for coagulation, binding to gamma-carboxyglutamic acid (Gla) residues on factors like prothrombin and factor X, facilitating activation.

Standard Dosage Ranges:

Timing Recommendations:

Take with meals to enhance absorption and reduce stomach upset.
Spread doses throughout the day for consistent blood levels and to minimize kidney stone risk.
Avoid taking with iron supplements due to absorption interference.

Special Considerations:

Osteoporosis: 1,000-1,200 mg/day with vitamin D (600-800 IU/day).
Pregnancy/Lactation: 1,000-1,300 mg/day.
Vegans/Vegetarians: 1,000-1,200 mg/day.
Kidney disease/Hyperparathyroidism: Consult a healthcare provider.
Medications: Consult a healthcare provider regarding interactions (bisphosphonates, tetracyclines, quinolones).

Forms of Calcium:

Calcium Side Effects:

Gastrointestinal: Constipation, bloating, gas, nausea, vomiting, abdominal cramps, diarrhea (rarely).
Other: Kidney stone formation (with excessive intake), hypercalcemia, interference with iron absorption, interference with thyroid hormone replacement therapy.

Contraindications:

Drug Interactions:

Safety Considerations:

Excessive intake (>2,500 mg/day) can lead to hypercalcemia, kidney stones, and other adverse effects.
Pregnant and breastfeeding women should consult their healthcare provider.
Not recommended for children under 4 years old.
Older adults may be more susceptible to side effects.

Molecular Formula: Ca
IUPAC Name: Calcium
Key Structural Features: Face-centered cubic (FCC) crystal structure; 20 protons, 20 neutrons, 20 electrons; [Ar] 4s² electron configuration; readily forms a +2 ion (Ca²⁺).
Physical Properties: Atomic mass: 40.078 u; Density: 1.55 g/cm³; Melting point: 842 °C; Boiling point: 1484 °C; Electronegativity: 1.00.
Chemical Properties: Highly reactive metal; readily forms +2 ion; highly soluble in water; reacts with acids; essential for biological processes.