Priyanka Tiwari
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Calcium is a vital nutrient that strengthens bones and teeth and supports their development. Beyond skeletal health, it plays a key role in muscle function, heart rhythm, and the nervous system. While calcium can be obtained through both food and supplements, the timing of intake can significantly impact its effectiveness.
When Does Your Body Need Calcium the Most?
Your body requires calcium throughout the day, but the need peaks at night. This is when bone repair and rebuilding processes are most active, making nighttime calcium intake particularly important for bone health.
What Research Says About Calcium Timing
A 2024 study published in BMC Public Health revealed that consuming calcium-rich foods during breakfast may help reduce the risk of heart attacks. Replacing just 5% of your daily calcium intake at breakfast and dinner contributed to a 6% reduction in heart disease risk, according to researchers.
Calcium’s Link to Heart Health
Calcium isn't just for bones. It also contributes to vascular health by supporting proper blood pressure levels and muscle contraction. Adequate intake helps manage cardiovascular risk factors.
Why Breakfast and Dinner Are Ideal for Calcium Intake
Doctors recommend including calcium in your breakfast and dinner because calcium is absorbed more efficiently when taken with meals. This ensures the body makes full use of the mineral for daily functions and long-term health benefits.
How to Naturally Overcome Calcium Deficiency
In addition to supplements, calcium-rich foods are an effective way to prevent or manage calcium deficiency. Add the following to your daily diet:
Milk, curd, and cheese
Leafy green vegetables
Fenugreek seeds
Sesame seeds
Almonds
These foods provide a natural and accessible way to support your calcium levels.
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