Calcium
Overview
Calcium is the most abundant mineral in the human body, with the majority stored in bones and teeth. Beyond its structural role, calcium is essential for numerous physiological processes including nerve impulse transmission, muscle contraction, and blood clotting. In the brain, calcium plays a critical role in neurotransmission, acting as a second messenger in neuronal signaling. Calcium absorption and utilization depend on adequate levels of vitamin D and vitamin K2, which work together to ensure proper calcium distribution to bones rather than soft tissues. The balance of calcium with other minerals like magnesium is important for optimal function.
Recipes
5 recipes containing this substance
Ginger Yogurt and Blueberries
An Anti-inflammatory polyphenol-rich breakfast bowl with high fibre. Start the day with anti-inflammatory gingerols and omega 3 nuts, blueberry polyphenols, a fibre from steel rolled oats. Great to set up dopamine for focus and attention.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl supporting mitochondrial function, ATP generation, and metabolic resilience
Turmeric Lentil Dahl
Anti-inflammatory curcumin-rich lentil dish supporting gut health, NF-κB inhibition, and SCFA production
Turmeric Milk
A warming drink combining turmeric (curcumin) with milk/fat for enhanced curcumin absorption
Foods
15 foods containing this substance
Cheese
Fermented dairy with calcium, protein, and potential K2
Chia Seeds
ALA omega-3, fiber, and minerals
Dairy Products
General category of dairy foods providing protein, calcium, and probiotics
Fortified Plant Milks
Plant-based milks fortified with B12, D, and sometimes iodine
Kale
Leafy green rich in iron, magnesium, zinc, quercetin, and carotenoids
Kefir
Fermented milk with diverse probiotics and GABA potential
Milk
Complete protein, nicotinamide riboside, and calcium
Parmesan Cheese
CLA, K2, C15:0, and high protein/calcium
Sardines
Small oily fish rich in EPA/DHA, CoQ10, and calcium
Sesame Seeds
Source of tahini; calcium and healthy fats
Spinach
Leafy green rich in iron, magnesium, folate, and carotenoids
Tahini
Sesame seed paste providing fat for carotenoid absorption
Tempeh
Fermented soy providing probiotics and enhanced nutrient bioavailability
Tofu
Soy-based protein source with isoflavones and choline
Yogurt
Fermented dairy providing probiotics and complete protein
Biological Mechanisms and Implications
| Biological Target | Therapeutic Areas | Mechanism of Action |
|---|---|---|
| Hormonal Response | Supports calcium modulation along with vitamin D, magnesium, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Neurochemical Balance | Essential for nerve impulse transmission and neurotransmission |
References
- Calcium supports skeletal integrity and neurotransmission; absorption and distribution depend on vitamin D and K2 status
- Calcium Modulation: Vitamin D, magnesium, taurine, phospholipids (phosphatidylserine), flavonoids (quercetin) support insulin sensitivity, sympathetic arousal, and mitochondrial excitability
- Phytates can bind essential minerals such as calcium, potentially impairing their absorption; fermentation can reduce phytate content and improve bioavailability
- Fortified plant milks and dairy milk can help meet calcium targets when used judiciously