Depending on your age, sex, and stage of life, you may require different amounts of calcium. The Food and Nutrition Board (FNB) of the Institute of Medicine suggests the following calcium intakes each day:
- Children 1-3 years of age: 700 mg daily
- Kids aged 4 to 8: 1,000 mg per day
- Males 9 to 18 years of age: 1,300 mg daily
- Women aged 9 to 18: 1,300 mg daily
Adults aged 19 to 50 should take 1,000 mg daily.
- Males 51 and older: 1,000 mg daily
- Females 51 years and older: 1,200 mg/day
Women who are pregnant or nursing require more calcium than other adults. The FNB suggests that women who are pregnant or nursing consume the following amounts of calcium each day:
- 1,000 mg/day for pregnant women 18 to 50 years of age.
- Lactating females 18 to 50 years of age: 1,000 mg daily
For the growth and maintenance of bones and teeth, calcium is crucial. Additionally, it affects nerve activity, blood clotting, and muscle contraction.
Having too much calcium can cause kidney stones and constipation. Before taking calcium supplements, people with certain medical conditions, such as sarcoidosis or hyperparathyroidism, should consult their doctor.
According to studies, calcium can improve bone health, lower the risk of fractures, and help prevent osteoporosis. Additionally, studies have shown that calcium lowers blood pressure and lowers the risk of colorectal cancer.
Many foods contain calcium, such as dairy goods, leafy green vegetables, and foods that have been fortified with the mineral. Additionally, calcium is absorbed by the body from dietary supplements and environmental sources like water and soil.
Calcium can be obtained in a variety of ways, including diet and supplements. Eating a variety of calcium-rich foods and beverages every day is the best way to get the recommended amount of calcium. Suitable calcium sources include:
- Dairy items: cheese, yogurt, and milk
- Leafy green vegetables, such as collards, spinach, and kale
- Fish with edible bones include trout, salmon, and sardines.
- Foods and drinks with added calcium, such as orange juice, cereal, and bread
Osteoporosis, a condition that makes bones thin and brittle, can be brought on by a lack of calcium. Osteoporosis signs and symptoms include bone pain, fractures, and a loss of height. Along with cramps and muscle spasms, a severe calcium deficiency can also result in numbness in the hands and feet.
The gut absorbs calcium, which then travels to the bloodstream. Once distributed, it is stored for later use in the bones and other tissues. Calcium is eliminated in the feces and urine.
A lack of calcium can result from a variety of causes, such as:
- Poor diet: A deficiency can result from a diet that does not contain enough calcium-rich foods.
- Malabsorption: Health problems that make it difficult for the body to absorb calcium from the gut can cause a deficiency.
- Kidney disease: Calcium levels may drop as a result of kidney disease.
- Drugs: Some drugs, including corticosteroids and anticonvulsants, can lower calcium levels in the body.
- Aging: People lose calcium as they get older. Fractures and osteoporosis may result from this.
