How much calcium do you need?
Calcium is critical for bone health, optimal muscle activity, and other bodily processes such as blood clotting and heart function. The amount of calcium you need depends on your age and stage of life.
Calcium is the mineral found in the greatest amount in the body. It forms the structure of bones and teeth and helps maintain normal muscle function, blood clotting, nerve transmission, and other bodily processes.
Approximately 99% of the body’s calcium is stored in the bones. Your bones function as calcium stores, from which the body draws to maintain balance.
Calcium occurs naturally in many foods, especially dairy products. Calcium-fortified foods are also readily available, and calcium supplements can help increase calcium intake when needed.
The body also needs vitamin D to absorb calcium and maintain calcium levels. Both nutrients need to be balanced for your body to function properly.
What does calcium do for your body?
Calcium has many roles in the body and is especially important during certain stages of development. Calcium is important for:
- Bone health: Calcium is critical for bone development, health, and ongoing maintenance. Postmenopausal women need calcium to maintain bone density and prevent osteoporosis.
- Blood clotting: Calcium plays a role in the blood’s ability to clot. Although many chemicals and nutrients are involved, calcium is an important factor.
- Heart function: Calcium helps maintain heart muscle function by relaxing the smooth muscles around blood vessels. Calcium has also been associated with lowering blood pressure.
- Muscle contraction: Calcium can help maintain proper muscle contraction. When a muscle is stimulated, calcium is released, helping the muscle contract. When calcium is pumped out of the muscle, it can relax.
- Prevention of preeclampsia: Consuming a certain amount of calcium during pregnancy may lower blood pressure, reducing the risk of preeclampsia (toxemia of pregnancy).
- Improved cholesterol levels: Calcium is also known to help improve certain cholesterol levels in the blood.
How much calcium does your body need?
Your daily calcium needs vary depending on your age and stage of life. According to 2022 data, these are the general daily requirements established by the Food and Nutrition Board:
Recommended Dietary Allowance (RDA) for calcium in milligrams (mg):
- 0–6 months 200 mg 200 mg (men, women)
- 7–12 months 260 mg 260 mg (men, women)
- 1–3 years 700 mg 700 mg (men, women)
- 4–8 years 1,000 mg 1,000 mg (men, women)
- 9–13 years 1,300 mg 1,300 mg (men, women)
- 14–18 years 1,300 mg 1,300 mg 1,300 mg (men, women, pregnant person)
- 19–50 years 1,000 mg 1,000 mg 1,000 mg (men, women, pregnant person)
- 51–70 years 1,000 mg 1,200 mg (men, women)
- 70+ years 1,200 mg 1,200 mg (men, women)
Note that calcium requirements are the same for men and women up to age 50; after that, women’s calcium requirements increase slightly.
During pregnancy, calcium is important for reducing the risk of preeclampsia. A doctor may recommend calcium supplements for pregnant people with low calcium intake.
Calcium deficiency occurs when the amount of calcium in the blood falls below 8.5 milligrams per deciliter (mg/dL). Mild calcium deficiency may cause no symptoms, but symptoms can develop as it worsens.
Symptoms of calcium deficiency may include:
- muscle spasms
- depression
- confusion
- muscle spasms
- hallucinations
- weak and brittle nails
- easily fractured bones
- seizures
Certain health conditions or life changes may contribute to calcium deficiency. These may include:
- menopause
- hypoparathyroidism (underactive parathyroid glands)
- malnutrition or malabsorption
- pancreatitis
- septic shock
- certain medications, including steroids and some chemotherapy drugs
- kidney failure
- lack of parathyroid glands (due to surgery)
- frequent blood transfusions
Which foods contain the most calcium?
Calcium is naturally found in many foods. While dairy products are the best-known sources of calcium, other foods can also contain high levels of calcium.
Some calcium-rich foods include:
- yogurt
- milk
- cheese
- sardines and salmon
- fortified dairy-free milk (soy milk)
- nuts and seeds
- tofu
- kale
- legumes (beans)
- fortified fruit juices and cereals
Vegetables that contain calcium but are high in oxalic acid, such as spinach, may reduce the body’s ability to absorb calcium.
What are the benefits and drawbacks of calcium supplements?
Although meeting your calcium needs through dietary sources is most effective, calcium supplements can help increase your calcium levels if you do not get enough.The amount of calcium in supplements varies, but most supplements contain 300–500 mg of calcium. Vitamin D is often included in calcium supplements to enhance calcium absorption.
The two most common forms of calcium in dietary supplements are calcium carbonate and calcium citrate. Each of these forms contains a different amount of elemental calcium, which is the actual amount of calcium in the supplement. Calcium carbonate contains 40% calcium by weight, while calcium citrate contains 21%.
Regardless of the type of dietary supplement, calcium absorption is highest when taking supplements in doses of 500 mg or less.
Are there any possible side effects of calcium that you should know about?
Supplements can occasionally cause minor side effects, such as gas, constipation, bloating, or a combination of these symptoms. Reducing the dose or switching to a different supplement may help reduce these side effects. A doctor can help determine the type and dosage of supplement that is best for you.People with severely elevated calcium levels may experience the following:
- poor muscle tone
- constipation
- kidney problems
- low phosphate levels (hypophosphatemia)
- excessive urination
- nausea
- fatigue
- increased risk of death from cardiovascular disease
- unexplained weight loss
- irregular heartbeat (arrhythmia)
Calcium can interact with certain medications, causing the medication not to work properly or the medication to affect the amount of calcium in the body.
Medications that interact with calcium include:
- Levothyroxine: Calcium carbonate supplements can prevent its absorption, so do not take them within 4 hours of taking it.
- Lithium: Generally used to treat bipolar disorder, long-term use of lithium can cause hypercalcemia. Taking calcium supplements alongside lithium may increase this risk.
- Dolutegravir: Used to treat HIV, taking calcium supplements together with dolutegravir may reduce the medication's effectiveness. Careful timing of calcium supplements is recommended for patients taking dolutegravir.
- Quinolone antibiotics: Calcium supplements are known to reduce the effectiveness of this class of antibiotics. All calcium supplements should be taken at least 2 hours before or after the medication.
If you regularly take calcium supplements, tell your doctor before starting any new medication to help prevent potential interactions.
Calcium is the mineral found in the greatest amount in the body. It is necessary for developing strong, healthy bones and for numerous bodily functions. The body needs vitamin D to absorb and use calcium.
Many dietary options can help meet your daily calcium needs, but doctors sometimes recommend calcium supplements for certain health conditions or if you cannot get enough calcium from your diet.
Diet-related calcium deficiency is rare, but certain health conditions or lifestyle changes can lower calcium levels. Keeping calcium levels at the appropriate level for the body's needs can help maintain bone strength and structure, support cardiovascular function, and reduce cholesterol levels.
Source: www.healthline.com
