Dietary Calcium

Why is calcium so important?

Did you know that 99% of your body's calcium is stored in your bones and teeth? This calcium makes up your bone bank. Calcium is deposited and withdrawn from your bone bank daily, based on your body's need for calcium. If your daily diet is low in calcium, calcium is withdrawn from your bone bank.

Bone is broken down to keep your blood calcium level normal. This happens because calcium plays a critical role in supporting your body's vital functions; such as controlling your blood pressure and maintaining your heart beat. Consuming enough calcium is crucial to reach peak bone mass in youth and to preserve bone mass throughout adulthood.

How much calcium is recommended each day?

It is recommended that everyone, including pregnant or breastfeeding women, consume the daily calcium intake appropriate for age. Your calcium intake from food (the preferred source) plus any calcium supplement (if needed) should add up to the daily recommended calcium intake (mg/day).

What are the daily recommended intakes for calcium?

*mg= milligrams
(Dietary Reference Intakes, National Academy of Science, 1997)

Is more calcium than the recommended intake better?

There is no advantage for healthy individuals to consume more calcium than recommended. However, if you have a medical condition or take a medication that interferes with your body's ability to use calcium efficiently, your health care provider may suggest slightly more calcium than generally recommended.

More calcium is not better. In fact, high calcium intakes on a regular basis may be harmful. The adverse effects of excessive calcium intake are being studied and may include high blood calcium levels, kidney complications such as kidney stone formation, and possibly heart problems. It is important to speak to your healthcare provider about your individual requirements for calcium.

How can I be sure that my body can use the calcium that I consume?

Your body uses calcium best when it is spread out over the day.  Most experts recommend consuming 500-600 mg of calcium or less at one time. It is wise to include a food containing calcium at each meal or snack. Food sources of calcium are the preferred way to get enough calcium because calcium-rich foods provide a variety of important nutrients that may not be present in supplements. However, calcium supplements are important for individuals who are not willing or not able to meet the their daily calcium needs from food alone. If you are not able to consume enough calcium from the food you eat, speak to your doctor or health care prcovider about taking a calcium supplement.

How can I get the recommended calcium in my diet?

There are many easy ways to get the recommended calcium in your diet. Calcium-rich foods include dairy products, calcium-rich non-dairy foods and calcium-fortified foods.

Examples of calcium-rich foods

Dairy Foods: (for overall health, choose fat-free or low fat products) Milk Yogurt Cheese (5 grams fat or less per ounce) Non-dairy foods: Chinese cabbage (pak choi), cooked Figs, dried Greens (dandelion, collard, kale, mustard, turnip), cooked Salmon, Sardines, canned with bones Soy nuts or almonds Fortified foods: (Be sure to select foods with calcium added and shake beverages with calcium added) Breakfast bars Cereals and cereal bars Granola bars Juices Rice milk Soy milk Tofu Waffles

How can I get the recommended amount of calcium if I have lactose intolerance?

You can get the recommended calcium in your diet, even if you are lactose intolerant, allergic to milk, or following a strict vegetarian diet. If you have lactose intolerance, you can get calcium in your diet either by taking lactase enzyme replacement along with your first bite of a dairy product or by choosing dairy products with lactase enzyme added. Many people with lactose intolerance are able to tolerate small servings of lactose when eaten along with other foods as part of a meal.  It is important to discuss your individual nutrition needs with your healthcare provider before changing your diet.

How can I get the calcium I need if I am allergic to milk or a strict vegetarian?

If you are allergic to milk or following a strict vegetarian diet, you can get the right amount of calcium each day by choosing non-dairy beverages with calcium added (such as fortified rice milk, fortified soymilk or fortified juice) and/or calcium rich non-dairy foods. It is important to shake fortified beverages well before pouring them into your glass to make sure that the calcium does not settle at the bottom of the container. 

Can I get enough calcium from my diet and follow a heart healthy diet, too?

Your diet can be bone healthy and heart healthy too if you choose calcium rich foods that are fat-free or low fat. For strong bones and overall good health, it is also recommended to eat more fruits and vegetables each day.

(For more informaton see: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/)

Is it true that dietary calcium may have other benefits?

Research studies are exploring the potential role that a diet with the recommended amount of calcium may have in protecting individuals against high blood pressure, premenstrual syndrome in women, kidney stones, colon cancer, and other conditions. In summary, getting the right amount of calcium each day is necessary for strong bones and may provide other health benefits.