Calcium is best known for its role in building strong bones, but its importance goes far beyond the skeleton. Every day, calcium quietly supports vital processes that keep the body functioning smoothly — from nerve signalling and muscle movement to hormone release and heart rhythm. Understanding how calcium works, and how it interacts with other nutrients, is essential for long-term health at any age.
Why Calcium Is Essential Beyond Bones
Around 99% of the body’s calcium is stored in bones and teeth, providing structure and strength. The remaining 1%, found in blood and soft tissues, is tightly regulated because it plays a critical role in survival.
Calcium is required to:
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Transmit nerve signals between the brain and the rest of the body
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Allow muscles to contract and relax, including the heart muscle
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Trigger the release of hormones and enzymes
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Support normal blood vessel function and heart rhythm
When dietary calcium intake is too low, the body draws calcium from bones to maintain these essential functions. Over time, this can contribute to reduced bone density and increased fracture risk.
Natural Sources of Calcium
Calcium can be obtained from a wide range of foods, making it accessible for both omnivorous and plant-based diets.
Key sources include:
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Dairy products – Milk, yoghurt, and cheese provide well-absorbed calcium
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Tofu – Calcium-set tofu is a reliable non-dairy option
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Sardines – Especially when eaten with the bones, they are rich in calcium and vitamin D
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Leafy green vegetables – Kale, broccoli, and pak choi are good sources (spinach contains calcium but it is less well absorbed)
Combining different sources throughout the day helps maintain stable calcium levels and improves overall intake.
Health Benefits of Calcium
Supports Nerve Function
Calcium enables nerve cells to send electrical signals efficiently. Adequate levels help maintain normal sensation, coordination, and communication between the brain and muscles.
Enables Muscle Movement
Every muscle contraction relies on calcium — from walking and lifting to breathing and heartbeat regulation. Low calcium levels can contribute to muscle cramps, spasms, or weakness.
Aids Hormone and Enzyme Release
Calcium acts as a signalling molecule inside cells, helping to release hormones such as insulin and enzymes involved in digestion and metabolism.
Calcium Works Best with Magnesium & Vitamin K2
Calcium should never be considered in isolation. Balance with other nutrients is key.
Magnesium
Magnesium helps regulate calcium movement into and out of cells. It supports muscle relaxation, nerve calmness, and prevents excessive calcium build-up in soft tissues.
Vitamin K2
Vitamin K2 directs calcium to bones and teeth while helping keep it out of arteries. This supports both bone strength and cardiovascular health, especially as we age.
Together, calcium, magnesium, and vitamin K2 form a synergistic trio that promotes healthy bones, efficient muscle function, and long-term heart health.
Calcium is far more than a bone-building mineral. It is a central player in nerve communication, muscle movement, and hormonal balance. When paired with magnesium and vitamin K2, calcium can work safely and effectively to support overall wellbeing.
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