Calcium

Calcium Recommendations

Calcium is a major building-block of bone – the skeleton houses 99% of the body’s calcium stores. The calcium in our bones also acts as a reservoir for maintaining calcium levels in the blood, which is needed for healthy nerves and muscles.
The amount of calcium we need changes at different stages in our lives. In our teenage years, more calcium is needed because bones are growing rapidly. At an older age, the body’s ability to absorb calcium declines, which is one of the reasons why seniors also require higher amounts.
Daily calcium intake recommendations vary between countries and studies have shown that even in countries with lower recommended amounts, many people are not consuming enough. 

Recommendations from the Institute of Medicine of the US are presented in the table below.

Recommended daily calcium intakes (IOM, NAM)

 

Age

Calcium Recommended daily Intake (mg/day)

Infancy to Adolescence

0-6 months

200

6-12 months

260

1-3 years

700

4-8 years

1000

9-13 years

1300

14-18 years

1300

Adulthood

19-50 years

1000

51-70 years

Females 1200

Males 1000

Over 70 years

1200
 

Which foods are rich in calcium?

Milk and dairy products (such as milk, yoghurt, and cheese) are the most readily available sources of calcium in the diet. Dairy foods have the additional advantage of being good sources of protein and other micronutrients important for bone health. 

 

Other sources of calcium include:

Diary Food
  • Green vegetables like broccoli, curly kale, and bok choy
  • Some fruits such as oranges, apricots, and dried figs
  • Canned fish with soft, edible bones (the calcium is in the bones) such as sardines, pilchards, and salmon
  • Nuts, especially almonds
  • Calcium-set Tofu

Some calcium-fortified bread, cereals, fruit juices, soy beverages and several brands of mineral water also contain significant amounts of calcium. These can boost your calcium intake and provide an alternative if you are lactose-intolerant or vegan - see below.

Some leafy produce, like spinach and rhubarb, contains oxalates, a naturally occurring compound in certain vegetables. Oxalates prevent the calcium contained in these vegetables from being absorbed. However, they do not interfere with calcium absorption from other calcium-containing foods eaten at the same time. The same is true of 'phytates' in dried beans, cereal husks and seeds.

People with some degree of lactose maldigestion may avoid dairy products. As a result, they often don’t get enough calcium, which may increase their risk of osteoporosis. 

If you are sensitive to lactose you may not need to eliminate dairy consumption completely: lactose-reduced milks, yogurts with live cultures, and some hard cheeses are normally tolerated. Another alternative is to take lactase tablets or drops along with dairy foods. If you are lactose intolerant you should consult with your doctor to discuss the best way of ensuring that you get enough calcium, either through diet or if necessary, through supplements. 

If you eat a well-balanced diet with plenty of dairy, fish, and calcium-containing soy, nuts, fruits and vegetables, you should be able to meet your body’s calcium needs.  

For people who cannot get enough calcium through their diets, supplements may be of benefit. These should be limited to 500-600 mg per day (or more if advised by a doctor) and it is generally recommended that they be taken combined with vitamin D.

The two main forms of calcium in supplements are carbonate and citrate. Calcium carbonate is more commonly available and is absorbed most efficiently when taken with food. Calcium citrate is absorbed equally well when taken with or without food.

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Three Steps to Unbreakable Bones: Vitamin D, Calcium and Exercise

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Calcium Content of Common Foods