Calcium
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
YES
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Calcium is essential for strong bones and teeth. It helps muscles move, nerves send messages, and blood to clot. It also aids in hormone and enzyme release, which are crucial for body functions.
You can get calcium from dairy products like milk and cheese, leafy greens like kale, almonds, and fortified foods like orange juice. Vitamin D, which helps absorb calcium, is also important.
Not enough calcium can lead to weak bones, known as osteoporosis, and low bone density, called osteopenia. Symptoms include muscle cramps and tingling fingers. Children, pregnant women, and the elderly are at higher risk.
Adults need 1,000 mg of calcium daily, but women over 50 and adults over 70 need 1,200–1,300 mg. Supplements usually provide 500–1,000 mg. It's best to take no more than 500–600 mg at a time for better absorption.
Calcium supplements are generally safe, but too much can cause stomach pain, constipation, and long-term issues like kidney stones. Stay within recommended doses and consult a healthcare provider before taking high amounts.
Frequently Asked Questions
What does Calcium do?
Calcium is a mineral essential for various bodily functions. It plays a crucial role in building and maintaining strong bones and teeth. Calcium is also important for muscle function, nerve signaling, and blood clotting. It helps in the release of hormones and enzymes that are involved in almost every function in the human body. Adequate calcium intake is vital for overall health and can prevent bone-related diseases like osteoporosis.
How can I get Calcium from my diet?
Calcium is found in various dietary sources. Animal-based sources include dairy products like milk, cheese, and yogurt. Plant-based sources include leafy greens like kale and broccoli, as well as almonds and tofu. Fortified foods such as orange juice and cereals also provide calcium. Factors affecting calcium absorption include vitamin D levels, which enhance absorption, and certain medications or conditions that may reduce it. It's important to have a balanced diet to ensure adequate calcium intake.
How does Calcium affect my health?
Calcium deficiency can lead to several health issues. It can cause conditions like osteoporosis, which is a disease that weakens bones, and osteopenia, which is a condition where bone mineral density is lower than normal. Symptoms of calcium deficiency include muscle cramps, numbness, and tingling in the fingers. Children, pregnant women, and the elderly are at higher risk of calcium deficiency. This is because children need calcium for growth, pregnant women need it for fetal development, and the elderly may have decreased calcium absorption.
Who can have low levels of Calcium?
Certain groups are more at risk for calcium deficiency. Postmenopausal women are at risk due to lower estrogen levels, which can decrease calcium absorption. Older adults may also have reduced calcium absorption and increased bone loss. People with lactose intolerance or dairy allergies might not get enough calcium from their diet. Vegans and vegetarians who avoid dairy products are also at risk. Pregnant and breastfeeding women need more calcium for fetal and infant development.
What diseases can Calcium treat?
Calcium is effective in treating several conditions. It is crucial for bone health, helping to improve bone density and reduce fracture risk in osteoporosis and osteopenia. It treats hypocalcemia, which is low blood calcium levels, often due to hypoparathyroidism. Calcium can alleviate premenstrual syndrome symptoms like mood swings and cramps. It supports bone mineralization in rickets and osteomalacia, which are conditions of weak bones. Calcium may also help prevent colorectal cancer by binding bile acids in the gut.
How do I know if I have low levels of Calcium?
Calcium deficiency is diagnosed through blood tests measuring serum calcium levels. These tests check total calcium, ionized calcium, which is free calcium, and albumin levels, as albumin binds calcium in the blood. Symptoms like muscle cramps, tingling in extremities, or irregular heartbeat are considered alongside lab results. Normal serum calcium levels range from 8.5 to 10.5 mg/dL for total calcium and 4.65 to 5.2 mg/dL for ionized calcium. Additional tests may include magnesium, phosphate, parathyroid hormone, vitamin D levels, and kidney function to find underlying causes.
How much supplement of Calcium should I take?
The daily calcium requirement varies by age and life stage. Children aged 1–3 need 500 mg per day, while those aged 4–8 need 700–800 mg. Adolescents aged 9–18 require 1,300 mg daily. Adults aged 19–50 need 1,000 mg, while women over 50 and adults over 70 need 1,200–1,300 mg. Calcium supplements usually provide 500–1,000 mg per day to complement dietary intake. It's best to take no more than 500–600 mg at a time for better absorption.
Will supplements of Calcium interfere with my prescription medicines?
Yes, calcium supplements can interact with certain prescription medications. These interactions can affect how well the medications work. For example, calcium can reduce the absorption of some antibiotics like tetracyclines and quinolones. It can also interfere with the absorption of thyroid medications such as levothyroxine. To avoid these interactions, it's often recommended to take calcium supplements at least two hours before or after these medications. Always consult with a healthcare provider for personalized advice.
Is taking too much of Calcium harmful?
Excessive calcium supplementation can be harmful. The upper intake level for calcium is 2,500 mg per day for adults aged 19–50 and 2,000 mg per day for those over 50. Short-term effects of too much calcium include stomach pain and constipation. Long-term overuse can lead to hypercalcemia, which is high blood calcium levels, and can cause kidney stones and increase heart attack risk. People with chronic kidney disease or hyperparathyroidism are more vulnerable. It's important to stay within recommended dosages and consult a healthcare provider before taking high doses.
What is the best supplement for Calcium?
Calcium comes in different chemical forms, each with unique characteristics. Calcium carbonate is the most common form, offering high elemental calcium but requiring stomach acid for absorption. Calcium citrate is more easily absorbed and gentler on the stomach, making it suitable for those with low stomach acid. Calcium lactate and calcium gluconate are less common but also well-tolerated. The choice depends on factors like cost, ease of use, and individual tolerance. It's important to consider bioavailability, which is how well the body can absorb the calcium.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Yogurt, plain, low fat, 8 ounces | 415 | 32 |
| Orange juice, calcium fortified, 1 cup | 349 | 27 |
| Yogurt, fruit, low fat, 8 ounces | 344 | 27 |
| Mozzarella, part skim, 1.5 ounces | 333 | 26 |
| Sardines, canned in oil, with bones, 3 ounces | 325 | 25 |
| Milk, nonfat, 1 cup**** | 299 | 23 |
| Soymilk, calcium fortified, 1 cup | 299 | 23 |
| Milk, whole (3.25% milk fat), 1 cup**** | 276 | 21 |
| Tofu, firm, made with calcium sulfate, ½ cup****** | 253 | 19 |
| Salmon, pink, canned, solids with bones, 3 ounces | 181 | 14 |
| Cottage cheese, 1% milk fat, 1 cup | 138 | 11 |
| Tofu, soft, made with calcium sulfate, ½ cup*** | 138 | 11 |
| Soybeans, cooked, ½ cup | 131 | 10 |
| Breakfast cereals, fortified with 10% of the DV for calcium, 1 serving | 130 | 10 |
| Spinach, boiled, drained, ½ cup | 123 | 9 |
| Frozen yogurt, vanilla, soft serve, ½ cup | 103 | 8 |
| Turnip greens, fresh, boiled, ½ cup | 99 | 8 |
| Kale, fresh, cooked, 1 cup | 94 | 7 |
| Chia seeds, 1 tablespoon | 76 | 6 |
| Chinese cabbage (bok choi), raw, shredded, 1 cup | 74 | 6 |
| Beans, pinto, canned, drained, ½ cup | 54 | 4 |
| Tortilla, corn, one, 6” diameter | 46 | 4 |
| Sour cream, reduced fat, 2 tablespoons | 31 | 2 |
| Bread, whole wheat, 1 slice | 30 | 2 |
| Kale, raw, chopped, 1 cup | 24 | 2 |
| Broccoli, raw, ½ cup | 21 | 2 |
| Apple, golden delicious, with skin, 1 medium | 10 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
- ** Calcium content varies slightly by fat content; the more fat in the food, the less calcium it contains.
- *** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 200 | 200 | - | - |
| 7–12 months | 260 | 260 | - | - |
| 1–3 years | 700 | 700 | - | - |
| 4–8 years | 1000 | 1000 | - | - |
| 9–13 years | 1300 | 1300 | - | - |
| 14+ years | 1300 | 1300 | 1300 | 1300 |
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