benefits and side effects of calcium

Benefits and Side Effects of calcium | Risk of Calcium Deficiency

It is important to know about benefits and side effects of calcium and the risk of calcium deficiency. The deficiency of calcium can be harmful for our body. Calcium not only gives the benefits for us but excessive of calcium has dangerous side effects also.  Here we are going to write the benefits and side effects of calcium and the risk of calcium deficiency.

Benefits and Side Effects of Calcium

Benefits of Calcium and Calcium-Rich Foods

Fight Osteoporosis:

Calcium has an important function that helps directly on bones health and osteoporosis. Taking the sufficient amount of calcium during childhood, teens and early adulthood especially up to 30 years is essential to increase bone mass. The greater bones mass at this age can help to decrease the risk of osteoporosis.

Although, there are many factors that lead to osteoporosis and affect its severity. The Researchers found the evidence on the diet that rich in calcium give benefits for the people with osteoporosis. The top 10 Calcium-rich foods, vitamin D and regular exercises are the best way to fight osteoporosis naturally.

Benefits during Pregnancy and Breastfeeding:

The study indicates to ensure the consumption of calcium in pregnancy and breastfeeding period. Taking adequate calcium during this time can help to re-establish the calcium stores which are depleted in pregnancy period. The Babies can only collect the calcium load through the maternal sources before and after delivery. So, adequate calcium intake in maternal period can affect foetal bones and growth positively. Not only calcium but there has the necessity of taking other nutritious diets for pregnant women also.

No need to over-consumption of calcium in breastfeeding time to supply excessive calcium to your baby. Excessive calcium is not good for child’s health. But it’s true that your baby can collect the calcium only from your breast milk up to 6 months. Therefore, need to intake sufficient calcium to supply adequate calcium to your baby. If you are breastfeeding you can read another article about nutritious diets for breastfeeding mother.

Control Blood pressure:

The Study found the evidence on over intake of calcium can decrease or increase our blood pressure. They found that peoples who get calcium from plant sources are less possibility to have high blood pressure and can reduce their risk of heart diseases. On the other hand, those peoples who consume calcium from salty cheeses are more possibility to have high blood pressure and it can increase the risk of heart diseases. There have several foods to control high blood pressure those are also recommended by the researchers for all.

Reduce the risk of colon cancer:

Several observational studies got proof on higher calcium intake; they found that higher calcium intake can reduce the risk of colon cancer. However, other studies indicate that the results are inconclusive.

Side Effects of calcium and calcium supplements

Increase the risk of kidney stone:

A study team found through a clinical trial of a year that excessive calcium intake can make a health risk for us. Intake of excess vitamin D and calcium supplements (not obtained from foods) may increase the risk of kidney stones.

However, other studies said that dietary calcium intake can help to decrease the risk of kidney stones naturally.  This is because the dietary calcium can reduce the absorption of oxalates.

Very high levels of calcium can lead to hyperparathyroidism that might collapse the kidney functions.  Calcium supplements that are not from foods can make an obstacle to the functioning of the kidneys. It can lead to reducing the absorption of other essential minerals such as iron, zinc, magnesium and phosphorus.

Increase risk of cardiovascular disease:

Some studies show that taking calcium supplements above 500 mg per day may increase the risk of cardiovascular disease. Decreased absorption of certain medications we take.

Excessive intake of calcium may decrease the absorption of the following medications:

  • Antibiotics (fluoroquinolone and tetracycline)
  • Bisphosphonates (for osteoporosis)
  • Levothyroxine (hypothyroidism)
  • Phenytoin (anticonvulsant)
  • Disodium tyludronate (for the disease of Paget).

People at risk of calcium deficiency

Women at risk of calcium deficiency:

Due to a reduction in the level of the hormone estrogen, calcium absorption decreases in menopausal women.

Women who lose their menstrual period (amenorrhea):

Amenorrhea is a condition that typically occurs in anorexic women or in female athletes. This is also due to a reduced level of estrogen. A higher intake of calcium-rich foods is recommended.

Individuals with lactose intolerance People with lactose intolerance consume less dairy products, which in turn, reduces the amount of calcium consumed.


Oxalic and phytic acids, which are found mainly in plant products, are thought to reduce calcium absorption. However, it has also been shown that the consumption of meats can increase the excretion of calcium. As such, vegetarians and vegans may not be in worse shape than omnivores, but they should still make sure to eat plenty of plant foods rich in calcium.

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