Calciums Role in Bone and Dental Health

Introduction

Calcium is one of the most essential minerals in our body, playing a crucial role in keeping our bones and teeth strong. It also supports muscle function, nerve signalling, and heart health. However, many people don’t get enough calcium in their diet, which can lead to weak bones, dental problems, and other health issues.

In this article, we’ll explore why calcium is so important, how it benefits bone and dental health, and what you can do to ensure you’re getting enough of it.

Why Is Calcium Important?

Calcium is the primary building block of bones and teeth—about 99% of the body’s calcium is stored in them. The remaining 1% circulates in the blood and helps with:

Muscle contractions (including heartbeat)

Nerve signalling (helping your brain communicate with the rest of your body)

Blood clotting (preventing excessive bleeding)

Hormone regulation

When your body doesn’t get enough calcium from food, it starts taking calcium from your bones, weakening them over time. This can lead to conditions like osteoporosis (brittle bones) and dental problems such as tooth decay and gum disease.

How Calcium Affects Bone Health?

Here’s how calcium affects bone health:

1. Builds Strong Bones in Childhood & Adolescence

During childhood and teenage years, bones grow rapidly. Adequate calcium intake ensures proper bone development, reducing the risk of fractures and deformities later in life.

2. Maintains Bone Density in Adulthood

After age 30, bone mass starts declining slowly. Calcium helps slow this process, keeping bones strong and reducing the risk of osteoporosis—a condition where bones become weak and prone to fractures.

3. Prevents Osteoporosis in Older Adults

Postmenopausal women and older adults are at higher risk of osteoporosis due to hormonal changes and reduced calcium absorption. A calcium-rich diet, along with vitamin D (which helps absorb calcium), can help maintain bone strength.

How Calcium Affects Dental Health?

Here’s how calcium affects dental health:

1. Strengthens Tooth Enamel

Teeth are made up of hydroxyapatite, a mineral that contains calcium and phosphate. A calcium-rich diet helps maintain strong enamel, protecting teeth from decay and cavities.

2. Supports Jawbone Strength

The jawbone holds teeth in place. If calcium levels are low, the jawbone weakens, increasing the risk of tooth loss and gum disease.

3. Prevents Gum Disease

Calcium deficiency can lead to periodontal disease, where gums become inflamed and pull away from teeth, causing infections and tooth loss.

Symptoms of Calcium Deficiency

If your body lacks calcium, you may experience:

Frequent bone fractures (even from minor falls)

Muscle cramps and spasms

Numbness or tingling in hands and feet

Weak, brittle nails

Tooth decay and gum problems

Fatigue and dizziness

Severe deficiency can lead to osteoporosis and dental issues like loose teeth and receding gums.

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How Much Calcium Do You Need?

The recommended daily intake varies by age:

Age Group

Calcium Requirement (mg/day)

Infants (0-6 months)

200

Children (1-3 years)

700

Children (4-8 years)

1,000

Teens (9-18 years)

1,300

Adults (19-50 years)

1,000

Women (51+ years)

1,200

Men (51-70 years)

1,000

Men (71+ years)

1,200

Pregnant and breastfeeding women also need extra calcium (1,000–1,300 mg/day).

Best Food Sources of Calcium

While dairy products are the most well-known sources, many non-dairy foods are rich in calcium:

Dairy Sources:

Milk (300 mg per cup)

Yoghurt (300–400 mg per cup)

Cheese (200–300 mg per ounce)

Non-Dairy Sources:

Leafy Greens: Spinach, kale, bok choy

Fish: Sardines, salmon (with bones)

Nuts & Seeds: Almonds, chia seeds, sesame seeds

Fortified Foods: Tofu, orange juice, cereals

Legumes: Chickpeas, lentils, black beans

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Tips for Better Calcium Absorption

Calcium alone isn’t enough—your body needs vitamin D to absorb it properly. Here’s how to maximise calcium intake:

Get Enough Vitamin D (from sunlight, fatty fish, eggs, or supplements)

Spread Calcium Intake (small amounts throughout the day are better absorbed)

Limit Caffeine & Salt (they increase calcium loss in urine)

Exercise Regularly (weight-bearing exercises like walking strengthen bones)

Avoid Smoking & Excess Alcohol (they weaken bones)

When to Consider Supplements?

If you can’t get enough calcium from food (due to lactose intolerance, vegan diet, or medical conditions), supplements may help. However, consult a doctor first, as too much calcium can cause:

Kidney stones

Constipation

Heart problems

When to See a Doctor?

If you experience:

Frequent bone fractures

Severe muscle cramps

Sudden tooth decay or gum disease

Signs of osteoporosis (height loss, stooped posture)

A doctor can check your calcium levels with a blood test and recommend the right treatment.

Conclusion

Calcium is vital for strong bones and teeth at every stage of life. By eating calcium-rich foods, getting enough vitamin D, and maintaining a healthy lifestyle, you can protect yourself from bone loss and dental problems.

If you’re concerned about your calcium levels, consult a doctor or nutritionist for personalised advice. You can also book a consultation or calcium test through Apollo 24|7 for expert guidance.

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