Calcium

Calcium is needed, among other things, for the skeleton, normal muscle function and nervous system. Do you need calcium supplements? On this page we have collected all our calcium products.

Here are some of the most important functions that calcium has in the body:

Bone health: Calcium is a basic building block of bones and teeth and is needed to maintain normal function of bones and teeth. Calcium contributes to normal teeth in adults and children. The mineral is necessary to maintain bone mass and strength. For growing children and adolescents, calcium is especially important to support bone development and growth.
Muscle function : Calcium contributes to normal muscle function. Calcium plays a crucial role in muscle contractions. When a nerve signal reaches a muscle, calcium is released inside the muscle cells, triggering muscle contraction.
Blood coagulation: Calcium is important for the blood coagulation process. It helps to form blood clots when needed, to stop bleeding in case of injuries.
Nervous system: Calcium is necessary for nerve cells to transmit signals and communicate with each other.
Heart function: Calcium is essential for the heart muscle. It helps the heart to beat regularly and efficiently by regulating the contractions of the heart.
Cell division and signaling: Calcium plays a role in many cellular processes, including cell division and various signaling pathways that control cell behavior.

How do I get enough calcium?

To ensure you get enough calcium, you should include calcium-rich foods in your diet. Good sources of calcium include dairy products, leafy greens and nuts. Calcium is found in most foods. If you don't get enough calcium through your diet, supplements may be an option.

Here is a list of some of the most calcium-rich food sources:

Dairy products:

Milk: A glass (240 ml) of plain milk contains about 300 mg of calcium. Alternatives to milk such as fortified oat and soy milk are also usually rich in calcium.
Yogurt: One cup (240 ml) of yogurt can contain up to 300 mg of calcium, depending on the brand and type.
Cheese: Different types of cheese contain varying amounts of calcium, but they are generally good sources. Examples of calcium-rich cheese are cheddar cheese, mozzarella, and parmesan.

Green leafy vegetables:

Green leafy vegetables such as kale, broccoli and bak choy are excellent vegetarian sources of calcium. Two dl of cooked kale can contain up to 180 mg of calcium.

Nuts and seeds:

Some nuts and seeds are rich in calcium. Examples include almonds, sesame seeds, and chia seeds.

Fish with edible bones:

Fish such as sardines and canned salmon, where the bones are eaten, are good sources of calcium. Sardines often contain over 300 mg of calcium per can.

Tofu:

Many types of tofu are fortified with calcium and can be excellent vegetarian sources.

Beans and lentils:

Some beans and lentils, such as white beans and soybeans, contain calcium.

Fig:

Dried figs are a fruit that contains a moderate amount of calcium.

Calcium deficiency

In case of calcium deficiency, one can experience symptoms such as weakness in the body and deteriorated dental health. Both adults and children can have a calcium deficiency. In children and adolescents, a lack of calcium can mean impaired growth of the skeleton and bone development.

How much calcium do we need every day?

What is a recommended intake per day? The recommended daily dose of calcium varies according to age and individual needs.

Here is a list of the recommended daily intake according to the Swedish Food Agency:

Infants 7-11 months: 310 milligrams

Children 1-3 years: 450 milligrams

Children 4-10 years: 800 milligrams

Children 11-17 years: 1150 milligrams

Adults 18-24 years: 1000 milligrams

Adults over 25 years: 950 milligrams

Pregnant and lactating: 950 milligrams

Calcium together with other vitamins and minerals

Calcium and vitamin D

Calcium and vitamin D have been shown to work as a good combination to prevent fractures because vitamin D optimizes the body's absorption of calcium.

Keep in mind, however, that too high an intake of calcium, in combination with too high an intake of vitamin D, can lead to so-called hypercalcemia - which in turn can lead to kidney stones and kidney damage of various kinds. Therefore, it is important not to overdose on calcium. Always consult a doctor to find the right dose.