The human body can't produce calcium on its own; instead, the mineral is absorbed from foods and supplements. Here at Bethesda Gardens Arlington, we encourage seniors to add calcium-rich foods to their daily diets to support their overall health.

How Is Calcium Used by the Body?

Roughly 1% of your body's calcium supply moves through your blood, muscles and tissues. It plays an important role in the process of releasing hormones, carrying messages between cells and clotting blood in injuries. The other 99% makes up your bones and teeth.

Despite their hardness, bones are living tissue that grows and changes constantly. They can become damaged through stress and injury, leading to painful fractures.

Calcium is used to build new bone tissue. In a complex process called remodeling, your body breaks down old and damaged bone tissues and builds new ones in their place. This pattern of demolition and reconstruction heals injuries and keeps your skeletal structure strong.

Why Do Older Adults Need Calcium Daily?

The human body can't produce calcium, but it can absorb it from food and supplements. The nutrient is vital to maintain heart rhythm and other life-preserving functions, so the body needs a daily supply to work properly. If you don't consume enough each day from foods and supplements, your body will take calcium from your bones to use in other areas.

This is why we encourage our residents here in Arlington, TX, to prevent unnecessary bone loss by getting the daily recommended amount of nutrients from their diet. If you suspect you've suffered bone loss, talk with your medical providers about ways to restore it safely.

How to Get Calcium Daily

The amount of calcium needed daily goes up as you age. This is because the body's ability to absorb the mineral goes down. Production of hormones that help build and preserve bones also decreases in older adults, especially post-menopausal women.

Eating calcium-rich foods is the best way to get the nutrient because the body absorbs it more readily than supplemented calcium. Modern nutrition labels help you compare items and choose nutrient-dense options while shopping. Many food manufacturers also fortify common products, such as cereal and orange juice, with calcium.

To get more calcium, you might consider adding some of the following items to your grocery list:

• Dairy items like milk, yogurt and cheese
• Fortified drinks, such as orange juice and plant-based milks
• Enriched cereals
• Leafy greens like kale, mustard and bok choy
• Fruit and nuts, such as almonds, sesame seeds and dried figs

Age, gender and medications affect how much calcium you need per day. Seniors should talk with their doctor and a dietitian to customize a dietary plan and menu suited to their needs. They can also learn more about calcium amounts in foods on credible websites, such as The National Library of Medicine.

Supporting Calcium Absorption

The human body is complex, and many factors affect its ability to absorb and properly use calcium and other nutrients. For example, vitamin D and vitamin K play pivotal roles in its absorption.

Calcium absorption can also vary depending on the source. Rates for milk-based foods are higher than those of certain plants, such as spinach and collard greens. These plants contain oxalic and phytic acids, which can hinder calcium absorption.

There are a variety of supplement types. Calcium citrate and calcium carbonate are the most common. The former is more easily absorbed without food, while the latter typically provides more calcium but needs to be taken with acidic foods, such as orange juice, to aid absorption.

Signs of Calcium Deficiency

Low calcium intake can lead to deficiency. The condition, hypocalcemia, can be hard to spot because the body will borrow calcium from your bones to continue functioning properly. This can mask the problem until symptoms worsen or a fracture reveals the weakened bone system.

A few of the symptoms calcium deficiencies can trigger include:

• Fatigue
• Loosening teeth
• Brain fog or confusion
• Muscle pains and spasms
• Abnormal heart rhythm

Because calcium regulates muscle control, low levels will trigger aches, stiffness and even spasms. The most dangerous of these affect the heart and brain, leading to confusion, dizziness and ventricular arrhythmias, a common and potentially deadly abnormality in heart rhythm.

Taking Control of Your Health

The best course of action you can take to avoid calcium deficiencies is to talk with your doctor and a dietitian. They can evaluate your diet, medical history and current medications to determine how much you need daily.

Too much calcium can cause as many health issues as too little, so it's important for seniors to find the right balance for their situation. Your caregivers and medical providers can also help you navigate issues, including dairy intolerances, heartburn medications and drug interactions that cause calcium deficiencies.

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