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How much calcium do you need?

How much calcium do you need? The role of calcium in the body Calcium is essential for building strong bones and teeth, muscle function, blood clotting, and heart function. Most of the body’s calcium reserves are found in the bones, which continuously recycle this mineral. Vitamin D is essential for calcium absorption, so it is important to ensure adequate intake of both. Daily calcium requirements Daily calcium requirements vary depending on age, sex, and life stage. For example, infants need 200 mg per day, while adults aged 19–50 need 1,000 mg of calcium per day. Women aged 51 and older are advised to consume 1,200 mg of calcium per day. Calcium intake during pregnancy is particularly important for reducing the risk of preeclampsia. Sources of calcium Calcium is found in many foods, such as dairy products, certain vegetables, nuts, seeds, and fortified foods. Calcium supplements may help people who cannot meet their daily requirements through their diet, but it is best to obtain calcium from natural sources whenever possible. Calcium supplements Calcium supplements can be useful when it is not possible to get enough calcium through the diet. The two main types are calcium carbonate and calcium citrate, which contain different amounts of elemental calcium. Side effects of supplements may include constipation and bloating, so it is important to adjust the dosage appropriately. Important interactions Calcium can interact with certain medications, such as levothyroxine, lithium, dolutegravir, and quinolone antibiotics, so it is important to consult your doctor before starting to take a calcium supplement. Adequate calcium intake is essential for maintaining bone health and supporting numerous processes in the body. Dietary sources are the best way to meet calcium requirements, but in some cases, taking supplements may also be appropriate.