The role of calcium in the body, correction and restoration of its normal level. Hair calcium. How to replenish calcium reserves How to replenish the body with calcium after 60 years

Calcium(Ca 2+) is a common and important chemical macroelement in the body of plants, animals and humans. It enters plants from the bowels of the earth, and already from plant food into the body of humans and animals.

It is difficult to overestimate the importance of this element in the human body. First of all, calcium - basis for the formation of human bones. Throughout life, the body experiences a need for it. In childhood, it is necessary for the growth of the child, in adults together

The daily intake of an adult is from 1000 to 1200 ml. in a day. Pregnant women up to 2000 ml, children from 700 to 1300 ml. depending on age. Unfortunately, the lack calcium in the body suffers most of the population of our country.

The role of calcium in the body

The influence of calcium in the body is quite large:

• Calcium is involved in important physiological and biochemical processes of the cell. Calcium ions provide the process of blood clotting.
• Calcium is indispensable in maintaining heart health by helping to regulate its proper heartbeat.
• Calcium makes it work nervous system, regulates the work of muscle contractions, debugs the work of nerve impulses.
• With a prolonged lack of calcium, joint pain, osteoporosis, convulsions, and bone fractures can begin.
• Calcium is responsible for the functioning of the parathyroid glands.
• Drowsiness or vice versa, constipation and growth defects are the consequences of a lack of this element.
• A prolonged lack of this element can lead to the development of hypertension, toxicosis during pregnancy, an increase in the blood, dementia.
• Lack of calcium leads to the destruction of teeth and their loss, thinning bone tissue causing periodontitis.
• Calcium deficiency can be accompanied by cramps, constipation and growth defects.

Calcium is washed out of the body, excreted in the urine, and the main reason for its excessive excretion can be an excess of coffee and alcohol.

refined sugar, called among doctors a sweet death, slows down and even blocks assimilation calcium organism. That is why it is so important not to give children lollipops and lollipops, the resorption of which is not only harmful to the teeth, but also blocks the flow of calcium into the blood for a long time. Young mothers and compassionate grandmothers who do not hesitate to buy sweets for young children should always remember this.

To make up for the deficitcalcium, we are ready to drink handfuls of preparations with it. Meanwhile, first of all, you need to make sure that it really is not enough, for this you need to make appropriate analyzes for the level of calcium.

Foods rich in calcium

Calcium present in most products, but the problem is that it is poorly absorbed in the body (only 25-30%%). To force the body to hold calcium, it must enter the body surrounded by phosphorus, magnesium, strontium and, most importantly, vitamin D. Which not only comes from food, but is also produced in the body under the influence of the sun.

Another important feature of the absorption of calcium: the process occurs better in an acidic environment in the presence of fatty amino acids, because sorrel, spinach, just in time here. Most calcium, just in commonwealth with these substances in the following products:

• The record-breaking product for calcium content is its content in the product, which reaches up to 1460 mg per 100 grams of product.
• in sesame - a whole storehouse of calcium, as much as 700-900;
• in dairy products, in cottage cheese - 120-150 mg, depending on the fat content of the product;
• - 100-400 mg depending on the variety;
• nuts, especially in almonds, pine nuts and Brazil nuts;
• and is also well absorbed from beans, pumpkins, soybeans;
• rose hips, lentils and: parsley, dill, basil.
• a lot of calcium in nettle and plantain large.

Calcium content in foods (mg/100g of product):

At the end of the video from Ivan Umyvakin "Ideal calcium"

Calcium gluconate, produced in the form of tablets, food vitamin supplements, most of the components of which are of natural origin, are a good help for saturating tissues with microelements, but how to increase calcium in the body folk remedies? Has long been practiced simplest method grinding a clean eggshell into a powder, which was taken with a few drops of lemon juice. Is this recipe still relevant today?

Foods that are a source of calcium

The daily human need for this vital trace element is:

• in children under 8 years old - 800 mg;
• in adolescents from 9 to 18 years old - 1300 mg;
• in adults of both sexes from 19 to 50 years old - 1000 mg;
• over 51 years old - 1200 mg.

Pregnant women and young mothers during the lactation period need more calcium, their norm per day can reach up to 2000 mg.

Before you increase calcium in the body with folk remedies, you need to review your diet to include foods rich in this trace element:

1. dairy group. Cheese, yogurt, cottage cheese and milk are ideal sources of calcium. The "palm" in this line is occupied by hard cheeses (1000-1400 mg per 100 g of product), processed cheeses contain a concentration half as low, cottage cheese - 180 mg, yogurt - 135 mg, and milk - 123 mg of calcium.
2. Greens and vegetables. Leafy dark green parsley (250mg Ca), cabbage leaf (215mg), dandelion and spinach (115mg). Roman lettuce and Chinese cabbage, beans in pods, broccoli, pumpkin, celery and others provide an increase in the concentration of calcium in the human body in a natural way.
3. Fruits: citrus fruits, pears and apples.
4. Dried apricots.
5. Nuts: almonds (275 mg Ca) and others.
6. Seeds: poppy (1500 mg), sesame (1100 mg) or fennel.
7. Legumes: beans (red and white) - 150 mg each, soybeans and products (110 mg each).
8. Whole grains: corn and wheat flour (whole grain), a slice of bread made from such flour has 10 mg of calcium, and 50 g of muesli has 25 mg.
9. Spices: garlic, cloves, thyme, rosemary, basil, cinnamon, oregano and dill.

By supplementing your diet with healthy foods that contain calcium, you can provide it daily allowance receipts.

Homemade Powder Rich in Calcium

The easiest homemade remedy to saturate the body with calcium is eggshell powder. How to make it yourself?

For this:

• boil a dozen eggs and leave them to cool completely;
• after cleaning the shell, the film is carefully removed from its inner surface;
• the prepared shell is dried a little in the oven or left in a dark, well-ventilated place for 24-72 hours;
• then it is ground using chinaware and a pestle or in a coffee grinder;
• sift the finished powder, removing large particles.

The shells from village eggs are usually not calcined in the oven, from incubators - they are subjected to heat treatment.

The powder prepared in this way is stored in a glass container, away from light, moisture and heat.

The use of folk remedies to increase calcium in the body

Phytotherapeutists, doctors and traditional healers recommend extinguishing egg powder with lime or lemon juice before use, and then drink it with water.

To better absorb calcium, you can then take a daily intake of fish oil rich in vitamin D.

Calcium citrate powder:

• Prevents children's rickets.
• Strengthens tooth enamel and bone tissue.
• Increases the immune defense of the body.

The daily dosage of healing powder is:

Adults can prevent osteoporosis twice a year by preparing the shells of 5 eggs as described above, and then mixed with crushed (along with the peel) 10 lemons. The drug is taken 50 ml twice a day for a month.

These ancient recipes are recognized official medicine, as the simplest and most affordable sources of calcium.

Hi all! It has always been believed that calcium for the elderly, and for the young, is useful. It strengthens the structure of bones, increases bone density and saves from fractures.

1. Calcium for the elderly

However, recent studies have shown that the use of foods containing calcium does not improve the condition of bone tissue in old age, and therefore it is necessary to revise the norms for it. Moreover, an excess of this mineral in food can cause kidney stones.

Stones in the kidneys

99% of the body's calcium is found in the teeth and bones, where it helps maintain their structure and function. And 1% is necessary for the normal functioning of muscles, ligaments and nerves, blood vessels and secretion of hormones. Dairy products (milk, yogurt and cheese) are the most common natural springs calcium, although it is also abundant in sardines, cabbage and broccoli.

There's calcium

It is known that in menopausal women, as well as in vegetarians and in people with lactose intolerance, osteoporosis (thinning and decrease in bone strength) develops.

Osteoporosis

The study tested the effect of increasing the amount of calcium in the diet on bone density in people over 50 years of age and whether this will reduce their risk of fractures.

Hip fracture

2. New research

In the study group, dairy products and calcium supplements were added to their food, and as a result, the density of the brushes increased by only 1-2%, which is unlikely to significantly strengthen them. And there is no evidence that the mineral should be taken as massively as it was previously advised.

Until now, in the United States, all men aged 51-70 were recommended to consume 1000 mg of calcium in the diet daily, and for women and people over 70 the dose was 1200 mg. And if there was not enough of it with food, they were recommended nutritional supplements, whose effectiveness has not yet been proven.

P.S. From all of the above, I conclude for myself that the solution to the problem of osteoporosis is not in the amount of calcium consumed (eaten), but in the quality of calcium, which is absorbed by the body and benefits it. Another article has already been written about this. Wait for the blog post.

In conclusion, watch a video about Tiens calcium. I have been using it for over a year now. The quality is poor, but the main thing is the text. Take a look, or rather listen - you will not regret:

Today we talked about the benefits of calcium for the elderly. How did you like the article? If so, be sure to share it in social networks, subscribe to the blog update and wait for the continuation.

Good time of the day! My name is Khalisat Suleymanova - I am a phytotherapist. At the age of 28, she cured herself of uterine cancer with herbs (read more about my recovery experience and why I became a herbalist here: My story). Before being treated for folk methods described on the Internet, please consult with a specialist and your doctor! This will save you time and money, because diseases are different, herbs and treatments are different, and there are also comorbidities, contraindications, complications, and so on. There is nothing to add yet, but if you need help in selecting herbs and treatment methods, you can find me here at the contacts:

Phone: 8 918 843 47 72

Mail: [email protected]

I advise for free.

In order to female body to function as well as possible, it is necessary to properly provide it with minerals, vitamins and other useful components. One of these elements is calcium, which is so necessary for the preservation of both bones and teeth. From this article, you can learn more about this substance, what is its norm, what are the signs of calcium deficiency, how to deal with it.

Symptoms of calcium deficiency in the body in women

To date, the following main indicators of the lack of this useful element can be distinguished, namely:

• nervous tics, calf cramps, as well as the presence of tingling in the legs and arms;
• weakness and decreased performance;
• problems with teeth, increased fragility and fragility of nails, hair loss;
• severe irritability, insomnia, high nervous excitability. In addition, a woman may experience mood swings and nervous anxiety;
• the presence of copious discharge during menstruation;
• pain in the gums, periodic joint pain, in general, the body's tolerance for pain worsens;
• increased blood pressure and tachycardia.

Possible causes of Ca deficiency are:

• diseases thyroid gland, as well as disruption of the parathyroid glands;
• lack of trace elements in water and food;
• kidney disease;
• the presence of food allergies and dysbacteriosis;
• an excess in the body of such elements as: sodium, zinc, phosphorus, potassium, iron, cobalt, lead and magnesium;
• lack of vitamin D;
• pancreatitis in a chronic form;
• constant stress, overuse products containing caffeine, and the presence of bad habits(for example, smoking);
• starvation and improper diet.

Lack at 50

Few people, having reached this age, can boast of beautiful nails, elastic skin and thick healthy hair, however, in addition to this, a disease such as osteoporosis begins to fully manifest itself, which develops over many years and makes itself felt only when a person reaches old age .

Symptoms of a lack of calcium in the body in women after 50 years of age can be observed in the form of: constant convulsions in lower limbs, painful sensations in the back, an increase in the level of injuries and the development of spinal deformities. The bone tissue becomes quite fragile and cannot withstand even minor loads. And in the case of fractures, there is a possibility that the bones will not grow together, which confines a person to bed.

That is why it is necessary to take care of your health even before the appearance of problems with it and, if possible, replenish Ca reserves in the body by all available means.

Daily Calcium Value for Women

The normal level of the substance for an adult, taking into account age (taken on an average weight of about 70 kg), should be in the range of 1000-1200 mg. The age indicators of the daily norm of Ca for women are as follows:

What foods have a lot of calcium for a woman

To replenish the daily norm of such a useful element by the body, it is enough to include in the daily diet those foods that contain this kind of trace element. These include the following product groups:

vegetable

• legumes - peas, beans and beans;
• dried fruits (dates, dried apricots, raisins, dried figs);
• seeds and nuts;
• fruits and vegetables such as: tangerines, apples, peach, kiwi, apricot, potatoes, carrots, tomatoes, etc.;
• cereals - semolina, pearl barley and buckwheat, as well as rice and oatmeal;
• berries (grapes, currants, watermelon, raspberries);
• greenery.

Animals

• dairy products (cheese, cottage cheese, milk);
• fish such as sardine, mackerel or salmon;
• meat products - poultry, veal and beef;
• offal Ca is present in the liver.

As a rule, in products of animal origin, this element is contained in fairly large quantities, but compared to plant foods, it is more difficult to digest. This happens due to oxalic acid, estrogen derivatives and aspirin. Ca combines with oxalic acid to form water-insoluble compounds that eventually become part of kidney stones.

How to raise the level of Ca in the body

In total, there are several main methods that help to replenish the content of the trace element to the required level, namely:

• monopreparations made on the basis of calcium salt;
• combined medications, that is, vitamins for women with calcium and vitamin D, which not only replenish Ca stores, but also contribute to their absorption by the body;
• drugs traditional medicine, one of which is a product made on the basis of chicken shell.

To prepare it you will need:

• warm water;
• shell of raw eggs;
• lemon juice.

First, wash the shells thoroughly with soap and dry well. Then the dried raw materials must be ground to a powder state (for this you can use a rolling pin or a coffee grinder). Then add a few drops of lemon juice to the egg powder.

The course of treatment with this folk remedy lasts about 14 days, but in some cases, therapy can be extended up to 2 months.

Update: October 2018

Calcium (Ca) is one of the most important macronutrients for the human body, involved in the construction of tissues and metabolism. The element ranks fifth in the list of all minerals found in the body, accounting for about 2% of a person's weight.

The role of calcium in the body cannot be overestimated. In addition to the well-known building material for bones and teeth, the macronutrient regulates the contractile function of the heart, nourishes nervous tissue and participates in the conduction of impulses, lowers cholesterol levels, regulates arterial pressure, takes part in the transportation nutrients cell membranes and much more.

Calcium is extremely important for pregnant women - only with its proper intake, the physiological development of the fetus and the normal state of health of the expectant mother are ensured.

The amount of calcium in the body

In newborns, there is about 30 grams of calcium in the body. Gradually, the amount of calcium increases in adults and is approximately 1000-1200 g (for an average weight of 70 kg). The daily intake of calcium from food depends on age and gender:

Reasons for the development of calcium deficiency

Behavioral and external causes

• Insufficient intake of calcium from food, which is often observed when following certain diets for weight loss, unbalanced nutrition, vegetarianism, starvation, neglect of dairy products, etc.
• Low calcium content in water.
• Smoking, excessive passion for coffee (accelerate the excretion of Ca).

Diseases, pathological conditions

• Violation of the absorption of a macronutrient in the intestine, which occurs against the background of dysbacteriosis, candidiasis, food allergies, chronic enterocolitis, etc.
• Diseases of the kidneys, hematopoietic system, pancreas (pancreatitis), thyroid gland (familial, idiopathic, postoperative hypoparathyroidism, in which hypocalcemia develops due to increased production of parathyroid hormone by the parathyroid glands).
• Lack of estrogen
• Rickets
• (dairy and other products containing the element).

Metabolic disorders

• Excess in the body of the following elements: lead, zinc, phosphorus, magnesium, iron, cobalt, potassium and sodium, which contribute to the excretion of calcium.
• Deficiency in the body of vitamin D3, which is involved in the assimilation of the element and its incorporation into cell structures (the norm for an adult is from 400 to 800 IU).

Other reasons

• An increased need for an element, which is observed during the period accelerated growth, during pregnancy and lactation (calcium is used to build fetal tissues or enrich breast milk), increased physical and mental stress (accelerated consumption), menopause (lack of estrogen that absorbs calcium).
• Old age (impaired absorption of calcium).
• Treatment with diuretics and laxatives (accelerated elimination).

Symptoms of calcium deficiency in the body

• Weakness, fatigue, decreased performance.
• Nervousness, irritability.
• Dryness and peeling of the skin, brittle nails. excessive sweating scalp.
• Tooth decay, caries.
• Numbness of the fingers, face, cramps, pain in the legs and arms.
• - fragility of bones, frequent fractures or cracks, deformation of bones.
• Violation of cardiac activity up to the development of heart failure, tachycardia.
• Subcapsular (with prolonged hypocalcemia).
• Increased bleeding, impaired blood clotting.
• Reduced immunity, which is expressed by frequent infections.
• Increased sensitivity to cold weather (aches in the bones and muscles, chills).
• Signs of calcium deficiency in children: violation of the formation of teeth and bones, pathological changes in the lens of the eye, disorders of the nervous system, excitability, convulsions, poor blood clotting.

Diagnosis of hypocalcemia

Diagnosis of the condition is carried out on the basis of the patient's complaints and the laboratory determination of the element in the blood serum (the norm is 2.15 - 2.50 mmol / l).

Treatment - how to compensate for the lack of calcium

• Acute condition therapy hypocalcemia is carried out in a hospital, tk. this situation is life threatening.
• chronic deficiency macronutrient requires taking calcium supplements, vitamin D3 and other elements, normalizing the diet and eliminating behavioral factors and products that impair the absorption of Ca or contribute to its loss.

Therapeutic drugs are prescribed in such a way that the daily intake of the element is approximately 1.5-2 g. Vitamin D preparations are selected in an individual dosage, based on the needs of the body. The course of treatment, as a rule, is long and is set individually. Modern pharmaceutical industry releases combined preparations containing both calcium and vitamin D3 and other necessary pharmacologically active substances.

Calcium preparations

Pharmaceutical preparations are prescribed for the treatment and prevention of conditions and diseases associated with hypocalcemia, as well as to accelerate the healing of bone fractures. Features of calcium preparations:

• The composition should indicate the amount of elemental, pure calcium;
• Better digestibility is achieved when taken with food;
• Caffeine, carbonated drinks and alcohol significantly impair the absorption of the element;
• Poor digestibility is also characteristic when combined with antibiotics from the tetracycline group, laxatives, anti-inflammatory and anticonvulsants;
• Often calcium supplements cause side effects in the form of abdominal pain, nausea, constipation.
• Each drug has a number of strict contraindications (pregnancy, urolithiasis disease, tuberculosis, chronic kidney failure, childhood etc.).

All drugs from this category can be divided into 3 groups:

• Monopreparations containing a macronutrient in the form of a salt: calcium carbonate (40% of the element), calcium citrate (21%), calcium gluconate (9%), calcium lactate (13%), etc.
• Combined drugs, including calcium salts, vitamin D and other minerals. Vitamin D is involved in calcium metabolism, synthesis and maintenance of bone architectonics, therefore, such dosage forms more effective: Calcium D3 Nycomed, Calcemin, etc.
• Multivitamins. They contain several vitamins and minerals in prophylactic dosages and are intended for the prevention of hypocalcemia, and are also prescribed as an additional source of the element: Multi-tabs, Alphabet, etc. (calcium content per 1 tablet 150-200 mg).

Popular drugs

Calcium carbonate and Magnesium carbonate

Rennie 170 -250 rubles. (menthol, orange, mint). Contains calcium in bound systemic form, 680 mg calcium 80 mg magnesium hydroxycarbonate per 1 chewable tablet. It is used to eliminate the shortcomings of these elements, and also has an antacid effect. It is intended for use by adults and children over 12 years old - 2 tab. after eating, dissolving in the mouth (maximum 11 per day).

Calcium chloride

In 1 ml - 0.1 g of calcium chloride. Medicine prescribed for hypocalcemia, diseases of the thyroid gland, blood vessels. Available as a solution for intravenous administration adults (15 ml 2-3 r per day) and children (5-10 ml 2 r per day), diluted with glucose or sodium chloride.

Calcium carbonate + Colecalciferol

Popular combined preparations that compensate for the deficiency of the element and improve its absorption. Under the action of the drug, the absorption of elements in the gastrointestinal tract is regulated, increased synthesis of parathyroid hormones is prevented, and bone resorption increases. For therapeutic purposes, the dosage is selected individually. From prophylactic:

• children 4-11 years old - 1 t 2 r per day
• children over 12 liters and adults - 2 tons 3 r per day.

Calcemin Advance

30 pcs. 440 rubles, 120 pieces 850-900 rubles. Calcium citrate + carbonate 500 mg, vitamin D3 5 mcg - a complex drug designed to eliminate calcium deficiency and prevent conditions in adults and children from 12 years old. Contains calcium, magnesium, zinc, copper, boron, cholecalciferol. It is taken 1 t 2 times a day.

Marine calcium

100 pieces. 100 rub. Available in several variations - with magnesium, zinc, selenium, vitamin C, iodine. It belongs to the category of dietary supplements and acts as an additional source of these elements during pregnancy, lactation and menopause in women, intensive growth in adolescents, etc.

During the entire period of treatment, it is necessary to control the level of serum calcium - every week during the first month, then the multiplicity decreases.

Eggshell from lack of calcium in the body

Many traditional medicine sources promote the consumption of eggshells as a natural source of calcium. Indeed, the egg shell is 90% calcium. But research recent years showed that the digestibility of the element from the shell is very low, even when used with lemon or something else. Therefore, it is not worth considering eggshells as an alternative to a balanced diet or therapeutic drugs.

Sources give the following recipe for preparing eggshells: thoroughly washing and removing a thin inner film from it, the shell is dried and ground into powder. Take half a teaspoon a day with meals, adding a couple of drops of lemon juice. The course is 1.5-2 months, once every six months.

Calcium for the elderly - myths and reality

As you know, the risk of developing osteoporosis increases significantly in older people, and many, taking care of their health, increase their consumption of dairy products for sufficient calcium intake in the body. New Zealand scientists have questioned the need for a higher proportion of calcium to strengthen bones for people over 50 years old.

• Mark Bolland, along with a team of researchers at the University of Auckland, analyzed 2 studies that looked at the effect of calcium on bone density. One of them covered the age group over 50 (13,790 people). As it turned out, the constant intake of calcium supplements and foods with a high content of the element increased bone density by only 1-2%.
• Another study found a relationship between the incidence of bone fractures and calcium intake. More than 45,000 people participated in the survey. It turned out that regular intake of a macronutrient does not in any way reduce the likelihood of bone fractures.

Thus, the scientists concluded that there is no reason to take calcium supplements or switch to diets with a high content of the element in foods (at the same time, calcium should be supplied with food in the daily requirement).

But sufficient physical activity, in particular, jumping for 2 minutes daily is good preventive measure osteoporosis for the elderly. But let's not forget that this is just one study concerning a specific group of people without taking into account comorbidities and characteristics of the body. If a doctor recommends taking calcium supplements for confirmed hypocalcemia or a tendency to hypocalcemia, his recommendations should be followed.

Prevention of hypocalcemia

Prevention of this pathological condition for healthy people, who do not suffer from diseases that lead to Ca deficiency, consists in a number of elementary things that everyone can do.

• Daily consumption of foods containing a sufficient amount of a macronutrient that can satisfy the daily need for it;
• The use of foods rich in vitamin D, which ensures the transformation of Ca in the body and its better absorption (fermented milk, vegetable oils, eggs, seafood, fish liver, fish fat, oatmeal, greens);
• Prophylactic intake of vitamin D for children in the autumn-winter period (on the recommendation of a doctor);
• Sufficient exposure to sunlight during safe hours, excluding the period from 12 to 15.00, which ensures the synthesis of vitamin D in the human body;
• Periodic use of balanced vitamin-mineral complexes, but on the recommendation of a doctor and observing physiological dosages. Drug prevention of hypocalcemia is especially relevant for pregnant, lactating and elderly women;
• Compliance with proper physical activity, feasible sports.

Foods containing calcium

A nutritious diet with enough calcium is the best prevention and hypocalcemia, and diseases associated with a lack of a macronutrient. It is easy to calculate the proper consumption of certain products, knowing the daily rate and the amount of the element in 100 grams of the product. There is a lot of calcium in dairy products, however, with age, their digestibility worsens, so you should not rely only on this source of the element. also in in large numbers calcium is found in vegetables, seafood, nuts.

Some features related to the absorption of calcium

• The digestibility of Ca from milk is only 30%;
• Products plant origin characterized by 50% macronutrient digestibility;
• The diet should be rich in foods containing vitamins D, C and magnesium;
• Nicotine, alcohol, coffee, soda (especially cola), sausages, smoked meats contribute to Ca leaching and impair its absorption;
• Salt also contributes to the removal of the macronutrient from the body and negatively affects the gastrointestinal mucosa, impairing absorption.
• The average daily intake of calcium for an adult should be 1000-1500 mg. This amount is due to the fact that not all of the calcium listed in the food list is absorbed by the body.

What foods contain calcium - table (amount of calcium - mg per 100 g of product)