Calcium is a mineral found in many foods. The body needs calcium to maintain strong bones and to carry out many important functions. Almost all calcium is stored in bones and teeth, where it supports their structure and hardness.The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. In addition, calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.
The amount of calcium you need each day depends on your age. Average daily recommended amounts are listed below in milligrams (mg):
|Life Stage||Recommended Amount|
|Birth to 6 months||200 mg|
|Infants 7–12 months||260 mg|
|Children 1–3 years||700 mg|
|Children 4–8 years||1,000 mg|
|Children 9–13 years||1,300 mg|
|Teens 14–18 years||1,300 mg|
|Adults 19–50 years||1,000 mg|
|Adult men 51–70 years||1,000 mg|
|Adult women 51–70 years||1,200 mg|
|Adults 71 years and older||1,200 mg|
|Pregnant and breastfeeding teens||1,300 mg|
|Pregnant and breastfeeding adults||1,000 mg|
What foods provide calcium?
Calcium is found in many foods. You can get recommended amounts of calcium by eating a variety of foods, including the following:
Calcium is found in many multivitamin-mineral supplements, though the amount varies by product.Dietary supplements that contain only calcium or calcium with other nutrients such as vitamin D are also available. Check the Supplement Facts label to determine the amount of calcium provided.
The two main forms of calcium dietary supplements are carbonate and citrate. Calcium carbonate is inexpensive, but is absorbed best when taken with food. Some over-the-counter antacid products, such as Tums® and Rolaids®, contain calcium carbonate. Each pill or chew provides 200–400 mg of calcium. Calcium citrate, a more expensive form of the supplement, is absorbed well on an empty or a full stomach. In addition, people with low levels of stomach acid (a condition more common in people older than 50) absorb calcium citrate more easily than calcium carbonate. Other forms of calcium in supplements and fortified foods include gluconate, lactate, and phosphate.
Health Tips are provided by http://ods.od.nih.gov/factsheets/Calcium-QuickFacts/