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Calcium is an essential mineral involved in numerous physiological functions. Calcium insufficiency may impact, for example, bone strength, muscle contraction, and nerve impulse transmission. (source)
Calcium insufficiency hinders performance by compromising bone strength, increasing the risk of fractures and injuries during physical activity. Additionally, inadequate calcium levels can impair muscle contraction, leading to reduced power output and endurance during physical activity. Finally, it can disrupt nerve impulse transmission, affecting coordination and reaction time, and ultimately hindering performance. Ensuring adequate calcium levels supports performance by maintaining bone strength, enhancing muscle contraction, and improving coordination and reaction time, which helps optimize overall physical activity.
Supplement with Calcium Citrate: Supplementation with calcium has been shown to raise serum calcium concentrations. (source) Recommendation: Supplement with at least 500 mg of calcium daily.
Supplement with Vitamin D: Vitamin D has been shown to support dietary calcium absorption in the intestine. (source, source) Recommendation: Supplement with up to 2,000 IU of vitamin D daily.
