{"id":6962,"date":"2026-04-20T13:59:42","date_gmt":"2026-04-20T06:59:42","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=6962"},"modified":"2026-04-20T13:59:46","modified_gmt":"2026-04-20T06:59:46","slug":"kalsium-dan-mood-kenapa-asupan-mineral-ini-penting-untuk-kesehatan-jiwa","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2026\/04\/20\/kalsium-dan-mood-kenapa-asupan-mineral-ini-penting-untuk-kesehatan-jiwa\/","title":{"rendered":"Kalsium dan Mood: Kenapa Asupan Mineral Ini Penting untuk Kesehatan Jiwa?"},"content":{"rendered":"\n\n\n<p>Pernah merasa suasana hati mudah berubah, cemas, atau bahkan kehilangan semangat tanpa alasan yang jelas? Banyak orang langsung mengaitkannya dengan <strong>stres atau kurang istirahat.<\/strong><\/p>\n\n\n\n<p>Padahal, ada faktor lain yang sering terlewat, seperti bagaimana <strong>asupan zat gizi, termasuk kalsium<\/strong>. Selama ini kalsium lebih dikenal sebagai mineral yang berperan untuk menjaga kesehatan tulang. Namun, tahukah kamu bahwa kalsium juga berperan penting dalam <strong>mengatur <em>mood<\/em> dan kesehatan mental?<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Kalsium Bukan Cuma untuk Tulang<\/h2>\n\n\n\n<p>Kalsium (Ca) adalah mineral esensial yang <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">tidak bisa diproduksi oleh tubuh<\/mark>, sehingga harus dipenuhi dari <strong>makanan sehari-hari<\/strong>. Selain berperan dalam <strong>pembentukan tulang dan gigi, <\/strong>kalsium juga memiliki fungsi penting seperti <strong>regenerasi sel, sistem kekebalan tubuh,<\/strong> serta <strong>aktivasi enzim termasuk sistem saraf<\/strong>.<\/p>\n\n\n\n<p>Dalam tubuh, kalsium bekerja sebagai <strong>mediator sinyal antarsel<\/strong>, termasuk sel saraf. Artinya, kalsium <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">membantu proses komunikasi di dalam otak<\/mark> yang pada akhirnya berpengaruh pada emosi, pikiran, dan suasana hati.<sup data-fn=\"d61c84b7-4f32-4b7d-914e-bf156c66daba\" class=\"fn\"><a id=\"d61c84b7-4f32-4b7d-914e-bf156c66daba-link\" href=\"#d61c84b7-4f32-4b7d-914e-bf156c66daba\">1<\/a><\/sup><sup>,<\/sup><sup data-fn=\"516775fa-713d-4492-aa3c-735e2340debb\" class=\"fn\"><a id=\"516775fa-713d-4492-aa3c-735e2340debb-link\" href=\"#516775fa-713d-4492-aa3c-735e2340debb\">2<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. Hubungan Kalsium dengan \u201cHormon Bahagia\u201d<\/h2>\n\n\n\n<p><em>Mood<\/em> seseorang sangat dipengaruhi oleh <em><strong>neurotransmitter<\/strong><\/em>, yaitu zat kimia di otak yang berfungsi sebagai pembawa pesan. Salah satu yang paling terkenal adalah <strong>serotonin<\/strong>, yang sering disebut sebagai<strong> \u201chormon bahagia\u201d<\/strong>.<\/p>\n\n\n\n<p>Kalsium memiliki peran penting dalam proses ini, yaitu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Membantu produksi serotonin melalui aktivasi enzim tertentu<\/li>\n\n\n\n<li>Mendukung pelepasan serotonin di otak<\/li>\n\n\n\n<li>Mengatur respons sel saraf terhadap sinyal emosi<\/li>\n<\/ul>\n\n\n\n<p>Ketika kadar kalsium dalam tubuh cukup, proses ini dapat berjalan secara optimal. Sebaliknya, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">kekurangan kalsium dapat mengganggu keseimbangan <em>neurotransmitter<\/em><\/mark>.<sup data-fn=\"4ac7fd39-0c5f-42e7-8f26-5afbabced3e7\" class=\"fn\"><a id=\"4ac7fd39-0c5f-42e7-8f26-5afbabced3e7-link\" href=\"#4ac7fd39-0c5f-42e7-8f26-5afbabced3e7\">3<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Kekurangan Kalsium Bisa Bikin <em>Mood<\/em> Berantakan?<\/h2>\n\n\n\n<p>Ketidakseimbangan serotonin sering dikaitkan dengan berbagai gangguan kesehatan mental, seperti:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Depresi<\/li>\n\n\n\n<li>Kecemasan<\/li>\n\n\n\n<li>Stres berlebihan<\/li>\n\n\n\n<li>Gangguan suasana hati<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2025\/11\/depressed-woman-with-headache-hand-holding-her-head-bed_11zon.webp\" alt=\"kekurangan kalsium bikin mood berantakan\" class=\"wp-image-6671\"\/><figcaption class=\"wp-element-caption\">Sumber: Freepik<\/figcaption><\/figure>\n\n\n\n<p>Serotonin berperan penting dalam mengatur <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">emosi, kualitas tidur, hingga nafsu makan. <\/mark>Ketika produksinya terganggu, keseimbangan mental juga bisa ikut terpengaruh.<\/p>\n\n\n\n<p>Secara ilmiah, penelitian menunjukkan bahwa asupan mikronutrien, termasuk <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">kalsium dapat berkaitan dengan risiko depresi<\/mark>. Hal ini tidak lepas dari peran serotonin sebagai zat kimia di otak yang membantu mengatur suasana hati.<sup data-fn=\"95b965e9-a6ff-4a0f-989b-382edc2eacbf\" class=\"fn\"><a id=\"95b965e9-a6ff-4a0f-989b-382edc2eacbf-link\" href=\"#95b965e9-a6ff-4a0f-989b-382edc2eacbf\">4<\/a><\/sup><\/p>\n\n\n\n<p>Ketika kadar serotonin menurun, seseorang bisa lebih mudah merasa cemas, stres, atau kehilangan semangat. Di sisi lain,<strong> kalsium membantu proses komunikasi antar sel saraf di otak, termasuk dalam pelepasan <em>neurotransmitter<\/em>.<\/strong> Bahkan, serotonin dan kalsium saling berinteraksi dalam sistem saraf. Interaksi ini berperan dalam mengatur kerja neuron yang pada akhirnya <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">dapat memengaruhi kondisi mental, termasuk risiko depresi<\/mark>.<sup data-fn=\"fb7a3bf7-f376-443c-a24f-87d48834e720\" class=\"fn\"><a id=\"fb7a3bf7-f376-443c-a24f-87d48834e720-link\" href=\"#fb7a3bf7-f376-443c-a24f-87d48834e720\">5<\/a><\/sup><sup>,<\/sup><sup data-fn=\"494e7e55-0080-4f23-b6fc-201d019ae539\" class=\"fn\"><a id=\"494e7e55-0080-4f23-b6fc-201d019ae539-link\" href=\"#494e7e55-0080-4f23-b6fc-201d019ae539\">6<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Sumber Kalsium yang Mudah Ditemukan<\/h2>\n\n\n\n<p>Dari perannya dalam produksi serotonin, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">kecukupan kalsium menjadi penting<\/mark> untuk menjaga <em>mood<\/em> dan kesehatan mental setiap harinya. Berikut beberapa sumber kalsium yang bisa kamu konsumsi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Susu dan produk olahannya (yogurt, keju, dan sereal)<\/li>\n\n\n\n<li>Ikan (seperti sarden dan ikan kecil dengan tulang)<\/li>\n\n\n\n<li>Kacang-kacangan (almond, biji wijen, <em>chia seed<\/em>)<\/li>\n\n\n\n<li>Sayuran hijau (brokoli, kangkung, dan selada air)<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-1024x683.webp\" alt=\"pangan sumber kalsium\" class=\"wp-image-6967\" srcset=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-1024x683.webp 1024w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-300x200.webp 300w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-768x512.webp 768w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-1536x1024.webp 1536w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-2048x1365.webp 2048w, https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/04\/high-angle-delicious-food-arrangement_11zon-640x427.webp 640w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Sumber: Freepik<\/figcaption><\/figure>\n\n\n\n<p>Oleh karena itu, pastikan kebutuhan kalsium harian terpenuhi <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">sekitar 1000\u20131200 mg per hari<\/mark>, tergantung usia dan kondisi tubuh. Kombinasi berbagai sumber ini dalam pola makan sehari-hari, bisa membantu memenuhi kebutuhan kalsium tubuh.<sup><a href=\"#516775fa-713d-4492-aa3c-735e2340debb\">2<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Kesehatan Mental Dimulai dari Pola Makan<\/h2>\n\n\n\n<p>Kesehatan mental tidak hanya dipengaruhi oleh faktor psikologis, tetapi juga <strong>kondisi biologis dalam tubuh<\/strong>. Gizi yang cukup dan seimbang berperan penting dalam menjaga fungsi otak agar tetap optimal. Berbagai zat gizi, termasuk vitamin dan mineral, bekerja sama dalam mendukung sistem saraf dan <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">keseimbangan <em>neurotransmitter<\/em> yang berperan dalam mengatur emosi dan suasana hati.<\/mark><\/p>\n\n\n\n<p>Dalam hal ini, kalsium menjadi salah satu mineral penting yang turut berkontribusi dalam proses tersebut, terutama melalui perannya dalam<strong> komunikasi antar sel saraf dan regulasi neurotransmitter<\/strong>. Artinya, kekurangan kalsium <strong>tidak hanya berdampak pada kesehatan tulang<\/strong>, tetapi juga <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">berpotensi memengaruhi keseimbangan kimia otak yang mengatur emosi.<\/mark><\/p>\n\n\n\n<p>Oleh karena itu, menjaga pola makan yang seimbang menjadi langkah sederhana namun penting untuk mendukung kesehatan mental secara menyeluruh.<sup data-fn=\"c27f3104-b4cc-4e11-9a38-a22f818c4cdd\" class=\"fn\"><a id=\"c27f3104-b4cc-4e11-9a38-a22f818c4cdd-link\" href=\"#c27f3104-b4cc-4e11-9a38-a22f818c4cdd\">7<\/a><\/sup><\/p>\n\n\n\n<p><strong>Baca juga: <a href=\"https:\/\/ahligizi.id\/blog\/2020\/10\/20\/osteoporosis-dan-kalsium\/\">Osteoporosis dan Kalsium<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Referensi<\/h2>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"d61c84b7-4f32-4b7d-914e-bf156c66daba\">Yang B, Campbell PT, Gapstur SM, Jacobs EJ, Bostick RM, Fedirko V, et al. Calcium intake and mortality from all causes, cancer, and cardiovascular disease: the Cancer Prevention Study II Nutrition Cohort. Am J Clin Nutr. 2016 Mar;103(3):886\u201394. doi:10.3945\/ajcn.115.117994 <a href=\"#d61c84b7-4f32-4b7d-914e-bf156c66daba-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"516775fa-713d-4492-aa3c-735e2340debb\">Huang F, Wang Z, Zhang J, Du W, Su C, Jiang H, et al. Dietary calcium intake and food sources among Chinese adults in CNTCS. PLoS One. 2018 Oct 1;13(10):e0205045. doi:10.1371\/journal.pone.0205045 <a href=\"#516775fa-713d-4492-aa3c-735e2340debb-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><li id=\"4ac7fd39-0c5f-42e7-8f26-5afbabced3e7\">Sarris J, Murphy J, Mischoulon D, Papakostas GI, Fava M, Berk M, et al. Adjunctive Nutraceuticals for Depression: A Systematic Review and Meta-Analyses. American Journal of Psychiatry. 2016 Jun;173(6):575\u201387. doi:10.1176\/appi.ajp.2016.15091228 <a href=\"#4ac7fd39-0c5f-42e7-8f26-5afbabced3e7-link\" aria-label=\"Jump to footnote reference 3\">\u21a9\ufe0e<\/a><\/li><li id=\"95b965e9-a6ff-4a0f-989b-382edc2eacbf\">Pecora F, Persico F, Argentiero A, Neglia C, Esposito S. The Role of Micronutrients in Support of the Immune Response against Viral Infections. Nutrients. 2020 Oct 20;12(10):3198. doi:10.3390\/nu12103198 <a href=\"#95b965e9-a6ff-4a0f-989b-382edc2eacbf-link\" aria-label=\"Jump to footnote reference 4\">\u21a9\ufe0e<\/a><\/li><li id=\"fb7a3bf7-f376-443c-a24f-87d48834e720\">Eshra A, Schmidt H, Eilers J, Hallermann S. Calcium dependence of neurotransmitter release at a high fidelity synapse. Elife. 2021 Oct 6;10. doi:10.7554\/eLife.70408 <a href=\"#fb7a3bf7-f376-443c-a24f-87d48834e720-link\" aria-label=\"Jump to footnote reference 5\">\u21a9\ufe0e<\/a><\/li><li id=\"494e7e55-0080-4f23-b6fc-201d019ae539\">Chrzastek Z, Guligowska A, Sobczuk P, Kostka T. Dietary factors, risk of developing depression, and severity of its symptoms in older adults\u2014A narrative review of current knowledge. Nutrition. 2023 Feb;106:111892. doi:10.1016\/j.nut.2022.111892 <a href=\"#494e7e55-0080-4f23-b6fc-201d019ae539-link\" aria-label=\"Jump to footnote reference 6\">\u21a9\ufe0e<\/a><\/li><li id=\"c27f3104-b4cc-4e11-9a38-a22f818c4cdd\">Balk EM, Adam GP, Langberg VN, Earley A, Clark P, Ebeling PR, et al. Global dietary calcium intake among adults: a systematic review. Osteoporosis International. 2017 Dec 12;28(12):3315\u201324. doi:10.1007\/s00198-017-4230-x <a href=\"#c27f3104-b4cc-4e11-9a38-a22f818c4cdd-link\" aria-label=\"Jump to footnote reference 7\">\u21a9\ufe0e<\/a><\/li><\/ol>\n\n\n<p>Editor: Dewi Rizky Purnama, S.Gz<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pernah merasa suasana hati mudah berubah, cemas, atau bahkan kehilangan semangat tanpa alasan yang jelas? Banyak orang langsung mengaitkannya dengan<\/p>\n","protected":false},"author":141,"featured_media":6964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"[{\"content\":\"Yang B, Campbell PT, Gapstur SM, Jacobs EJ, Bostick RM, Fedirko V, et al. Calcium intake and mortality from all causes, cancer, and cardiovascular disease: the Cancer Prevention Study II Nutrition Cohort. Am J Clin Nutr. 2016 Mar;103(3):886\u201394. doi:10.3945\/ajcn.115.117994\",\"id\":\"d61c84b7-4f32-4b7d-914e-bf156c66daba\"},{\"content\":\"Huang F, Wang Z, Zhang J, Du W, Su C, Jiang H, et al. Dietary calcium intake and food sources among Chinese adults in CNTCS. PLoS One. 2018 Oct 1;13(10):e0205045. doi:10.1371\/journal.pone.0205045\",\"id\":\"516775fa-713d-4492-aa3c-735e2340debb\"},{\"content\":\"Sarris J, Murphy J, Mischoulon D, Papakostas GI, Fava M, Berk M, et al. Adjunctive Nutraceuticals for Depression: A Systematic Review and Meta-Analyses. American Journal of Psychiatry. 2016 Jun;173(6):575\u201387. doi:10.1176\/appi.ajp.2016.15091228\",\"id\":\"4ac7fd39-0c5f-42e7-8f26-5afbabced3e7\"},{\"content\":\"Pecora F, Persico F, Argentiero A, Neglia C, Esposito S. The Role of Micronutrients in Support of the Immune Response against Viral Infections. Nutrients. 2020 Oct 20;12(10):3198. doi:10.3390\/nu12103198\",\"id\":\"95b965e9-a6ff-4a0f-989b-382edc2eacbf\"},{\"content\":\"Eshra A, Schmidt H, Eilers J, Hallermann S. Calcium dependence of neurotransmitter release at a high fidelity synapse. Elife. 2021 Oct 6;10. doi:10.7554\/eLife.70408\",\"id\":\"fb7a3bf7-f376-443c-a24f-87d48834e720\"},{\"content\":\"Chrzastek Z, Guligowska A, Sobczuk P, Kostka T. Dietary factors, risk of developing depression, and severity of its symptoms in older adults\u2014A narrative review of current knowledge. Nutrition. 2023 Feb;106:111892. doi:10.1016\/j.nut.2022.111892\",\"id\":\"494e7e55-0080-4f23-b6fc-201d019ae539\"},{\"content\":\"Balk EM, Adam GP, Langberg VN, Earley A, Clark P, Ebeling PR, et al. Global dietary calcium intake among adults: a systematic review. Osteoporosis International. 2017 Dec 12;28(12):3315\u201324. doi:10.1007\/s00198-017-4230-x\",\"id\":\"c27f3104-b4cc-4e11-9a38-a22f818c4cdd\"}]","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[2],"tags":[729,726,730,727],"class_list":["post-6962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-kalsium-untuk-kesehatan-jiwa","tag-manfaat-kalsium","tag-manfaat-mineral-bagi-tubuh","tag-mineral-kalsium"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kalsium dan Mood: Kenapa Asupan Mineral Ini Penting untuk Kesehatan Jiwa? - Blog AhliGiziID<\/title>\n<meta name=\"description\" content=\"Kalsium bukan hanya berperan untuk kesehatan tulang dan gigi, namun juga penting untuk kesehatan jiwa, Bagaimana penjelasannya?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ahligizi.id\/blog\/2026\/04\/20\/kalsium-dan-mood-kenapa-asupan-mineral-ini-penting-untuk-kesehatan-jiwa\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kalsium dan Mood: Kenapa Asupan Mineral Ini Penting untuk Kesehatan Jiwa? 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