Calcium is an essential mineral that plays a vital role in various bodily functions, maintaining bone health, and particularly in muscle function. In many of our articles, we have discussed the importance of calcium along with vitamin D for overall bone health. In this article, we will discuss and understand how calcium contributes to muscle function.
What is Calcium (Ca)?
Calcium is a mineral found in various foods and is crucial for the human body.Approximately 99% of the calcium in our bodies is stored in bones and teeth. The remaining 1% is stored in blood, muscles, and other tissues. This little fraction is critical for muscle function, neurone transmission, and a variety of other activities. Calcium is required by the human body for muscle movement and nerve transmission between the brain and the rest of the body.
The amount of calcium needed varies by age, gender, and life stage. Here are general guidelines:
Children (4-8 years): 1,000 mg per day
Teens (9-18 years): 1,300 mg per day
Adults (19-50 years): 1,000 mg per day
Women (51+ years): 1,200 mg per day
Men (71+ years): 1,200 mg per day
These amounts can usually be met through a balanced diet that includes calcium-rich foods.
Role and function
Muscle Contraction
Muscle contraction is the process that allows muscles to move. When we want to move a muscle, our brain sends a signal through the nerves to that muscle. This signal causes calcium ions to be released from storage sites within the muscle cells.
Nerve Signal and Calcium Release: When a nerve signal reaches a muscle cell, it triggers the release of calcium ions. This release is a key step in muscle contraction.
Binding to Proteins: The calcium ions then bind to specific proteins inside the muscle cells, mainly troponin. This binding changes the shape of these proteins, allowing another protein called actin to interact with another protein called myosin.
Muscle Contraction: The interaction between actin and myosin leads to muscle contraction. As these proteins slide over each other, the muscle shortens and generates force. This is how we are able to lift objects, walk, run, and perform other movements.
Muscle Relaxation
Calcium also plays a role in muscle relaxation, which is just as important as contraction. After a muscle contracts, it needs to relax to return to its original length and to be ready for the next movement. Both calcium and protein have a role to play.
Removal of Calcium: When the nerve signal stops, calcium ions are pumped back into storage sites within the muscle cells. This removal of calcium allows the muscle to relax.
Role of Proteins: The proteins that were activated by calcium now return to their original shape, which stops the interaction between actin and myosin. This is essential for the muscle to relax and not stay contracted, which can lead to cramps and fatigue.
During workout
During exercise, muscles require more calcium to function effectively. When we exercise, our muscles contract and relax repeatedly. This process increases the demand for calcium.
Increased Calcium Needs: As we become more active, our body increases the release of calcium to meet the needs of our muscles. This is why it's crucial to ensure we have enough calcium in our diets, especially for athletes or those who exercise regularly.
Prevention of Muscle Cramps: Adequate calcium levels help prevent muscle cramps during exercise. Cramps occur when muscles contract involuntarily and do not relax properly. Ensuring sufficient calcium can help minimize the risk of cramps.
Note that you also require vitamin D to absorb calcium. Without sunshine vitamin, it's not possible to expect calcium to work for you.
Sources
To maintain healthy calcium levels, it is important to include calcium-rich foods in your diet. Here are some excellent sources of calcium:
Dairy Products: Since childhood we are asked to have milk and cheese for the fact that these dairy products along with yogurt are some of the best sources of calcium. They are easily absorbed by the body and provide other essential nutrients.
Leafy Greens: Spinach, broccoli, and kale are some of the leafy vegetables that contain calcium. Although the calcium in some leafy greens is less absorbable due to the presence of oxalates, they still contribute to overall calcium intake.
Fortified Foods: Many foods, such as orange juice, cereals, and plant-based milk, are fortified with calcium. These can be great alternatives, especially for those who are lactose intolerant.
Fish: Canned fish with bones, such as sardines and salmon, are good sources of calcium.
Nuts and Seeds: Almonds and sesame seeds also provide calcium. They are great snacks that can easily be added to meals.
Supplement: Calcium supplements are a common way to get calcium. Except for those who have any serious illness, calcium supplements are available over the counter, which means one needs no prescription to take a course of calcium. Calcium supplements often come with vitamin D3. Calcium citrate is considered to be better than calcium carbonate as it is faster in absorption, has no risk of kidney stones, and can be taken with or without a meal.
Effect of calcium deficiency
A deficiency in calcium can lead to several health problems, particularly affecting muscle function and overall health.
Muscle Weakness: Low calcium levels can cause muscle weakness and cramps. Muscles may not function properly, leading to fatigue and decreased performance during physical activities.
Bone Health: Calcium is essential for strong bones. Deficiency of calcium and vitamin D can lead to osteoporosis, a condition where bones become weak, brittle and increases the risk of fractures.
Nerve Function: The mineral calcium is required for nerve function too. Low levels can disrupt nerve signaling, leading to issues such as numbness and tingling.
Calcium plays a crucial role in muscle function, from contraction to relaxation. It is vital for athletes, active individuals, and anyone who wants to maintain healthy muscles. Including sufficient calcium in your diet is essential for overall health. Maintaining balanced calcium levels is not only important for muscles but also for bones and overall well-being. So, make sure to pay attention to your calcium intake for a healthy and active life!
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