Calcium

What is calcium?

Calcium is the most abundant mineral in your body. It is very important for:

• bone health
• teeth
• nerve function
• muscles
• blood clotting.

If you do not get enough calcium in your diet you may be at risk for losing calcium from your bones, making them thinner and weaker. This condition is called osteoporosis.

How much calcium do I need?

How much calcium you need depends on your age.

The recommendations are:

 
GROUP                      CALCIUM/DAY 
--------------------------------------
Children 4 to 8               800 mg 
Children 9 to 18             1300 mg 
Adults 19 to 50              1000 mg 
Adults over 50               1200 mg 
--------------------------------------

What are good sources of calcium?

Dairy products are one of the best sources of calcium. Calcium is in a variety of other foods, but if dairy products are not a part of your daily diet, it may be hard to get enough calcium from the foods you eat. The following table shows approximate amounts of calcium in various food sources for this nutrient.

 
FOOD               SERVING SIZE    MG CALCIUM
-----------------------------------------------
Milk, whole, 
  2%, 1%, or skim     8 ounces (oz)     300 
Yogurt                8 oz              300 
Cheddar cheese        1 oz              200 
Ice cream             1/2 cup           100 
Frozen yogurt         1/2 cup           100 
Cottage cheese        1/2 cup            90 
Tofu, firm            4 oz              250 
Soy milk,                                   
  unfortified         8 oz               80 
Greens (collard, 
  kale, mustard)      1/2 cup     80 to 150 
Red beans, 
  chickpeas           3/4 cup            60 
Sardines                              
  (with bones)        3 oz              350 
Salmon, canned 
  (with bones)        3 oz              180 
Molasses,
  blackstrap          1 tablespoon      125 
Corn tortillas        2 tortillas        90 
Seaweed, dry          1/2 cup           100 
-----------------------------------------------

Many brands of orange juice, cereal, and bread are fortified with extra calcium. Check the labels.

Do I need a calcium supplement?

If you can get enough calcium in your diet, you do not need to take calcium supplements. If you need a calcium supplement, many types are available. The calcium is usually combined with carbonate, citrate, lactate, gluconate, or phosphate. The body absorbs all of these forms of calcium equally well. However, avoid bone meal, dolomite, and oyster shell calcium because they may contain lead or other toxic metals. Check labels to see how much "essential calcium" is in each pill.

Does anything affect the body's ability to absorb calcium?

Vitamin D increases calcium absorption.

The following things can make it harder for your body to absorb calcium:

• caffeine
• too much dietary fiber
• phosphates (in soft drinks)
• some medicines, such as tetracycline (an antibiotic) and antacids that contain aluminum.

How can I take care of myself?

• Eat more calcium-rich food: dairy products, green leafy vegetables, citrus fruit, and sardines. Add cheese to salads and entrees and milk to casseroles and soups. If you are trying to cut back on fat, use only nonfat milk and fat-free and reduced-fat cheese.
• Some people cannot digest most dairy products because their bodies lack the enzyme needed to break down milk sugar (lactose). This problem is called lactose intolerance. If you are lactose intolerant, you can buy nonprescription products to help you digest dairy products. You can ask your health care provider, nutritionist, or pharmacist about these products.
• Get plenty of exercise. Walk a mile a day if you can. Your body needs exercise to help it use the calcium in your diet to strengthen your bones.
• Take calcium supplements if you are advised to do so.