The Thyroid and Calcium
What is Calcium?
Definition: Calcium is a vital mineral in the body, playing a crucial role in building and maintaining strong bones and teeth, as well as supporting muscle function, nerve transmission, and hormone secretion. It’s the most abundant mineral in the human body.
What Types of Calcium are There and What Do They Do?
Calcium Carbonate: Commonly found in supplements and antacids, it is highly concentrated and best absorbed with food.
Calcium Citrate: Easier to absorb than calcium carbonate and can be taken with or without food, making it ideal for those with digestive issues.
Calcium Lactate and Calcium Gluconate: Less common but used in certain medical treatments for calcium deficiencies.
Calcium Phosphate: Found naturally in foods and some supplements, it’s a form that closely resembles the calcium in bones and teeth.
Daily Requirements for Calcium
Infants (0-12 months): 200-260 mg
Children (1-8 years): 700-1000 mg
Teens (9-18 years): 1300 mg
Adults (19-50 years): 1000 mg
Men (51-70 years): 1000 mg
Women (51-70 years): 1200 mg
Adults (71+ years): 1200 mg
Pregnant and Lactating Women: 1000-1300 mg
What Does Calcium Do in Our Body?
Bone Health: 99% of calcium is stored in bones and teeth, providing structural strength.
Muscle Function: Enables muscle contraction and relaxation.
Nerve Function: Facilitates nerve impulse transmission.
Blood Clotting: Essential for the clotting cascade that stops bleeding.
Cellular Function: Plays a role in hormone secretion and enzyme activation.
Symptoms of Calcium Deficiency
Muscle Cramps and Spasms: Especially in the hands and feet.
Osteoporosis: Weakened bones that are more prone to fractures.
Fatigue: Low calcium can cause general lethargy.
Numbness and Tingling: Often felt in the extremities.
Poor Growth in Children: Delayed development and growth retardation.
What Does Calcium Do for Our Thyroid Pathway?
Thyroid Hormone Secretion: Calcium is involved in signaling pathways that enable the thyroid gland to release T3 and T4 hormones.
Calcitonin Regulation: The thyroid produces calcitonin, a hormone that helps regulate calcium levels in the blood by promoting bone calcium deposition.
What Does Calcium Do for Our Liver?
Detoxification: Adequate calcium levels support liver detox enzymes that process toxins.
Bile Production: Calcium ions assist in bile secretion, aiding fat digestion and absorption.
What Does Calcium Do for Our Gut?
Supports Digestive Enzymes: Calcium activates digestive enzymes in the gut for nutrient breakdown.
Gut Barrier Integrity: Maintains tight junctions in intestinal walls, reducing the risk of leaky gut syndrome.
Microbiome Support: Encourages the growth of beneficial gut bacteria.
Physical Ailments That Affect Calcium
Hyperparathyroidism: Excess parathyroid hormone leads to high blood calcium and weak bones.
Kidney Disease: Impaired calcium and phosphate balance.
Celiac Disease: Damages gut lining, reducing calcium absorption.
Osteopenia and Osteoporosis: Linked to chronic calcium deficiency.
Hypocalcemia: Abnormally low blood calcium levels, often due to vitamin D deficiency.
Food That Impacts Calcium
Oxalate-Rich Foods: Spinach, beet greens, and rhubarb can bind calcium, reducing absorption.
High-Sodium Foods: Excessive salt increases calcium excretion through urine.
Caffeine: Excessive coffee or tea can slightly reduce calcium retention.
Alcohol: Reduces calcium absorption and impairs bone health.
Medications That Impact Calcium
Corticosteroids: Long-term use can reduce calcium absorption.
Proton Pump Inhibitors (PPIs): Decrease stomach acid, reducing calcium carbonate absorption.
Anticonvulsants: Increase calcium metabolism, leading to potential deficiency.
Diuretics: Promote calcium loss through urine.
Natural Supplements That Negatively Impact Calcium
High-Dose Zinc: Competes with calcium for absorption in the gut.
Magnesium in Excess: Can interfere with calcium metabolism.
Iron Supplements: Taken together with calcium, iron can reduce its absorption.
Heavy Metals That Impact Calcium
Lead: Competes with calcium in the bones, weakening their structure.
Cadmium: Interferes with calcium metabolism and bone health.
Aluminum: Found in antacids, it reduces calcium absorption.
Testing for Calcium
Serum Calcium Test: Measures total calcium levels in the blood.
Ionized Calcium Test: Assesses biologically active calcium levels.
Bone Density Scan: Evaluates calcium levels in the bones.
Parathyroid Hormone (PTH) Test: Checks if calcium imbalances are due to parathyroid issues.
Nutrients Required for Calcium Absorption
Vitamin D: Essential for calcium absorption in the gut.
Magnesium: Balances calcium for optimal function.
Vitamin K2: Directs calcium to bones and teeth, preventing deposits in arteries.
Phosphorus: Works alongside calcium to strengthen bones.
Protein: Supports calcium absorption and bone health.
Foods High in Calcium
Dairy Products: Milk, cheese, and yogurt.
Leafy Greens: Kale, collard greens, and bok choy.
Fish: Sardines and salmon with bones.
Fortified Foods: Plant-based milks and cereals.
Nuts and Seeds: Almonds and sesame seeds.
A Recipe High in Calcium
Calcium-Rich Smoothie:
1 cup fortified almond milk
½ cup Greek yogurt
2 Tbsp Sesame Seeds
1 frozen banana
1 tablespoon almond butter
Blend all ingredients until smooth. Enjoy as a nutritious, calcium-packed snack.
Other Random Information About Calcium
Calcium and Sleep: Calcium levels are highest during REM sleep, and it plays a role in melatonin production.
Calcium Deposits: Excess calcium can form deposits in soft tissues, often due to imbalances in vitamin D or K2.
Exercise Benefits: Weight-bearing exercise improves calcium uptake in bones.
Absorption Rates: Calcium absorption decreases with age, making supplementation or dietary adjustments crucial for older adults.
Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.
