apollo

Calcium Benefits for Health and Wellness

Learn why calcium is vital for strong bones, muscle function, heart health, and more. Discover the best calcium-rich foods and tips to improve absorption.

reviewerImg

Written by

Last updated on 17th Jul, 2025

Introduction

Calcium is one of the most essential minerals for our body, playing a crucial role in maintaining strong bones, healthy teeth, and the proper functioning of muscles, nerves, and the heart. Despite its importance, many people do not get enough calcium in their diet, which can lead to health issues over time.

In this article, we’ll explore why calcium is so important, how it benefits your health, and simple ways to ensure you’re getting enough of it.

Why Is Calcium Important?

Calcium is best known for keeping bones and teeth strong, but it also helps with:

  • Muscle Function: Helps muscles contract and relax properly.

  • Nerve Signalling: Supports communication between nerves and the brain.

  • Heart Health: Ensures a regular heartbeat and proper blood clotting.

  • Hormone Secretion: Plays a role in releasing hormones and enzymes.

Without enough calcium, the body starts taking it from bones, which can weaken them over time and lead to conditions like osteoporosis (brittle bones).

Signs of Calcium Deficiency

Not getting enough calcium can lead to:

  • Weak or brittle nails

  • Muscle cramps or spasms

  • Tingling in hands and feet

  • Fatigue and weakness

  • Poor bone density (increasing fracture risk)

If you experience these symptoms, it may be time to check your calcium intake.

Best Sources of Calcium

While dairy products like milk, cheese, and yoghurt are well-known sources, there are plenty of other calcium-rich foods, especially for those who are lactose intolerant or follow a plant-based diet:

1. Dairy Products

  • Milk

  • Cheese (especially cheddar, mozzarella, and parmesan)

  • Yogurt

2. Non-Dairy Sources

  • Leafy Greens: Spinach, kale, bok choy

  • Nuts & Seeds: Almonds, chia seeds, sesame seeds

  • Fish: Sardines, salmon (with bones)

  • Fortified Foods: Soy milk, orange juice, cereals

3. Supplements (If Needed)

If you struggle to get enough calcium from food, supplements can help. However, always consult a doctor before starting any supplements.

Consult Top Nutritionists

Dr Sumanth R, General Physician

Dr Sumanth R

General Physician

2 Years • MBBS

Bengaluru

PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru

400

60 Cashback

Mrs Sneha P V, Nutritionist

Mrs Sneha P V

Nutritionist

10 Years • Master of science in Food and Nutrition

Bengaluru

Apollo Clinic, Sarjapur Road, Bengaluru

400

60 Cashback

600

No Booking Fees

Tips for Better Calcium Absorption

Just eating calcium-rich foods isn’t enough—your body needs help absorbing it properly. Here’s how:

  • Vitamin D is Essential: Sunlight helps the body absorb calcium. Foods like eggs, fatty fish, and fortified milk also contain vitamin D.

  • Spread Out Intake: The body absorbs calcium better in small amounts (500 mg at a time).

  • Limit Caffeine & Salt: Too much coffee or salty foods can reduce calcium absorption.

  • Exercise Regularly: Weight-bearing exercises (walking, jogging, lifting weights) strengthen bones.

Who Needs Extra Calcium?

Certain groups require more calcium than others:

  • Children & Teens: For growing bones.

  • Women Over 50 & Men Over 70: Higher risk of osteoporosis.

  • Pregnant & Breastfeeding Women: For the baby’s bone development.

  • Postmenopausal Women: Lower estrogen levels reduce calcium absorption.

When to See a Doctor

If you suspect a calcium deficiency or have conditions like osteoporosis, consult a doctor. They may recommend:

  • A bone density test

  • Blood tests to check calcium levels

  • Personalised diet or supplement plans

You can easily book a consultation or schedule a test through Apollo 24|7 for expert advice.

Conclusion

Calcium is vital for lifelong health, from strong bones to a healthy heart. By eating a balanced diet, getting enough vitamin D, and staying active, you can maintain optimal calcium levels and prevent deficiencies.

If you have concerns about your calcium intake or bone health, don’t hesitate to reach out to a healthcare professional. Small changes today can lead to a stronger, healthier tomorrow!

Consult Top Nutritionists

Dr Sumanth R, General Physician

Dr Sumanth R

General Physician

2 Years • MBBS

Bengaluru

PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru

400

60 Cashback

Mrs Sneha P V, Nutritionist

Mrs Sneha P V

Nutritionist

10 Years • Master of science in Food and Nutrition

Bengaluru

Apollo Clinic, Sarjapur Road, Bengaluru

400

60 Cashback

600

No Booking Fees

Consult Top Nutritionists

Ms. Lakshmi Tejasvi, Clinical Nutritionist

Ms. Lakshmi Tejasvi

Clinical Nutritionist

14 Years • M.Sc - Clinical Nutrition

Hyderabad

Vibgyor Nutri, Hyderabad

750

No Booking Fees

Dr. Ramalinga Reddy, General Physician

Dr. Ramalinga Reddy

General Physician

5 Years • MBBS MD General medicine

Bengaluru

PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru

500

75 Cashback

Dr Sumanth R, General Physician

Dr Sumanth R

General Physician

2 Years • MBBS

Bengaluru

PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru

400

60 Cashback

Dt. Ila Sharma, Clinical Nutritionist

Dt. Ila Sharma

Clinical Nutritionist

18 Years • Master in food & Nutrition

Gurugram

VIPUL GREENS - SOCIETY CLINIC, Gurugram

0

Mrs Sneha P V, Nutritionist

Mrs Sneha P V

Nutritionist

10 Years • Master of science in Food and Nutrition

Bengaluru

Apollo Clinic, Sarjapur Road, Bengaluru

400

60 Cashback

600

No Booking Fees

Consult Top Nutritionists

Ms. Lakshmi Tejasvi, Clinical Nutritionist

Ms. Lakshmi Tejasvi

Clinical Nutritionist

14 Years • M.Sc - Clinical Nutrition

Hyderabad

Vibgyor Nutri, Hyderabad

750

No Booking Fees

Dr. Ramalinga Reddy, General Physician

Dr. Ramalinga Reddy

General Physician

5 Years • MBBS MD General medicine

Bengaluru

PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru

500

75 Cashback

Dr Sumanth R, General Physician

Dr Sumanth R

General Physician

2 Years • MBBS

Bengaluru

PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru

400

60 Cashback

Dt. Ila Sharma, Clinical Nutritionist

Dt. Ila Sharma

Clinical Nutritionist

18 Years • Master in food & Nutrition

Gurugram

VIPUL GREENS - SOCIETY CLINIC, Gurugram

0

Mrs Sneha P V, Nutritionist

Mrs Sneha P V

Nutritionist

10 Years • Master of science in Food and Nutrition

Bengaluru

Apollo Clinic, Sarjapur Road, Bengaluru

400

60 Cashback

600

No Booking Fees

More articles from General Medical Consultation