Doha: Calcium is an essential mineral for the growth and health of bones and teeth.
It also plays a crucial role in muscle and nerve function, transmitting nerve signals, regulating blood clotting, and helping to lower blood pressure.
Since the body cannot produce calcium, it is necessary to obtain it from food or dietary supplements when needed.
A family physician at Airport Health Center at the Primary Health Care Corporation (PHCC), Dr. Mahmoud Mohammad Elderiny (pictured) explains that calcium deficiency can lead to serious health issues, most notably osteoporosis—especially among children, adults, and the elderly.
Bones serve as the body’s main calcium reservoir and regenerate their cells approximately every ten years, which require consistently adequate calcium levels throughout life.
Bone density peaks between the ages of 25 and 35, then gradually decreases with age, leading to weakened bones and a higher risk of fractures.
Since the digestive system absorbs only 15–20% of the calcium in food, the role of vitamin D in enhancing this absorption becomes particularly important.
Dr. Elderiny adds that if the diet does not include enough calcium, the body begins to draw calcium from the bones to make up for the deficiency, leading to bone fragility.
Beyond its vital role for bones, calcium helps regulate muscle contractions, aids in blood clotting, reduces the risk of high blood pressure, improves cholesterol levels, supports the development and health of teeth, and helps ease premenstrual symptoms.
Calcium is an essential mineral that plays a vital role in maintaining strong bones and overall health.
The daily calcium requirement varies depending on age and gender.
Children aged 1 to 3 years need about 700 mg per day, while those aged 4 to 8 years require 1000 mg.
As children grow into adolescence (ages 9 to 18), their needs increase to 1300 mg daily.
For adults, men aged 19 to 70 and women aged 19 to 50 require 1000 mg per day.
However, calcium needs rise with age; men over 70 and women over 50 should aim for 1200 mg daily to support bone health and prevent osteoporosis.
Calcium can be sourced naturally from dairy products like milk, cheese, and yogurt, as well as green leafy vegetables, fish such as salmon and sardines, fortified foods including some juices and breakfast cereals, and dietary supplements.
A deficiency in calcium can lead to various symptoms, including muscle cramps, brittle nails, tingling in the fingers, and, over time, weakened bones and an increased risk of fractures.
According to Dr. Elderiny, calcium deficiency can result from various underlying factors that affect the body’s ability to absorb or retain calcium.
One common cause is a deficiency in vitamin D, which is essential for calcium absorption.
Treating calcium deficiency typically starts with restoring adequate calcium levels through a balanced diet and supplements.
Supplementation is especially important during pregnancy, breastfeeding, and after menopause to lower the risk of osteoporosis.
