Calcium is one of the most important nutrients in the human body. It is mostly stored in our bones and teeth, but it has a number of other important functions. Read on to learn more about diabetes and calcium.
The role of calcium in the body
Calcium plays a number of roles in the human body, including:
- Keeping your bones and teeth strong
- Supporting your body’s overall structure
- Helping your muscles move smoothly
- Increasing blood circulation
- Helping your nerves transmit messages throughout your body
What is the relationship between calcium and insulin?
Calcium helps with both the secretion and action of insulin. Concentrations of calcium in the body influence insulin secretion from beta cells in the pancreas. When blood sugar levels rise, calcium channels in these cells open, allowing calcium to enter and trigger the release of insulin. Calcium also appears to play a role in insulin sensitivity (how responsive your cells are to insulin).
Some studies have shown people who consumed the recommended amount of calcium daily had a lower risk of type 2 diabetes. In people with diabetes, those who consumed their recommended daily intake of calcium had lower rates of high blood sugar (hyperglycemia).
Is calcium recommended for people with diabetes?
Calcium is an important nutrient for everyone, but particularly for people with diabetes. It is essential for keeping bones strong and reducing the risk of osteoporosis, which can lead to falls and fractures.
In people with diabetes who are prone to episodes of low blood sugar (hypoglycemia), it is especially important that they get enough calcium. This is because hypoglycemia can lead people to become disoriented and fall down; in older people with diabetes and low calcium levels, this could lead to a sprain or broken bone.
The recommended amount of daily calcium intake, by gender and age group, is as follows:
| Age | Recommended milligrams per day |
|---|---|
| Babies, 0 to 6 months | 200 |
| Babies, 7 to 12 months | 260 |
| Children, 1 to 3 years | 700 |
| Children, 4 to 8 years | 1,000 |
| Children/teens, 9 to 18 years | 1,300 |
| Adults, 19 to 50 years | 1,000 |
| Adult males, 51 to 70 years | 1,000 |
| Adult females, 51 to 70 years | 1,200 |
| Adults, 71 and older | 1,200 |
Talk to your diabetes healthcare team about your recommended daily intake of calcium.
Calcium foods vs. supplements, and the role of vitamin D
It is best to get the recommended amount of calcium from the foods you eat. However, if you feel you’re not getting enough calcium on a regular basis from your diet, speak with your diabetes healthcare team to see if a calcium supplement might be helpful.
Another important nutrient to think about together with calcium is vitamin D. It is used to absorb calcium, so without it, it can lead to not getting sufficient amounts of calcium. As well, as people age their bodies aren’t as efficient in absorbing calcium and vitamin D helps with that. Ask your healthcare team how much vitamin D you should aim for each day.
What foods are rich in calcium?
The human body does not produce calcium, so it’s important to get it through your diet. Check out these calcium-rich foods that you can incorporate into your daily nutrition plan.
| Food | Serving size | Calcium |
|---|---|---|
| Dairy products | ||
| Cheddar cheese | 50g | 360mg |
| Milk | 250ml | 300mg |
| Yogurt | 85g | 90mg |
| Fish | ||
| Canned salmon | 85g | 170mg |
| Sardines | 85g | 370mg |
| Fruit | ||
| Figs | 250g | 300mg |
| Grapefruit | 250g | 51mg |
| Oranges | 250g | 72mg |
| Rhubarb | 250g | 105mg |
| Legumes | ||
| Edamame | 125g | 50mg |
| Kidney beans | 125g | 70mg |
| Pinto beans | 250g | 75mg |
| Tempeh | 125g | 75mg |
| Tofu, firm | 125g | 250mg |
| Nuts and seeds | ||
| Almonds | 30g | 80mg |
| Sesame seeds | 30g | 280mg |
| Sunflower seeds | 30g | 50mg |
| Vegetables | ||
| Broccoli | 250g | 180mg |
| Collard greens | 250g | 50mg |
| Kale | 250g | 55mg |
| Spinach | 250g | 240mg |
| Swiss chard | 250g | 100mg |
Calcium is an important nutrient, especially for people with diabetes. Ensure that you’re getting enough calcium in your diet each day and speak with your healthcare team about the best ways to do so.
