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 Calcium is deposited and withdrawn from your bone bank daily, based on your body's need for calcium. If your daily diet is low in calcium, calcium is withdrawn from your bone bank.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?

Although it is possible to consume too much calcium, studies show that most people in the United States do not get enough calcium in their diets. 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.

High calcium intakes on a regular basis may be harmful. Excessive calcium intake is defined by the National Academy to be more than 2500 mg per day from foods and/or supplements. Some researchers report heart complications in postmenopausal women exceeding 1800 mg of calcium per day. The adve se effects of excessive calcium intake may include high blood calcium levles, 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, to get enough calcium, and to avoid high calcium intakes on a regular basis.

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 enough calcium in my diet?

There are many easy ways to get enough calcium in your diet. Children and adults can get enough calcium by consuming three to four servings of calcium-rich foods daily. During peak bone-building years, teens aged 9 to 18 typically need four to five servings a day. These general guidelines are based on the average serving of a calcium-rich food containing 300 milligrams. The number of servings needed vary depending upon the calcium content in each serving. The guidelines also take into consideration the fact that young children generally consume smaller portions than the average adult. 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) Breakfast bars Cereals and cereal bars Granola bars Juices Rice milk Soy milk Tofu Waffles

How can I get enough calcium if I have lactose intolerance?

You can get enough 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 enough calcium in your diet either by taking lactase enzyme replacement along with dairy products or by choosing dairy products with lactase enzyme added (for example, Lactaid Milk or Dairy Ease Milk). Many individuals with lactose intolerance are able to tolerate small servings of lactose when consumed as part of a meal.  It is important to discuss your individual nutrition needs with your healthcare provider before making any dietary modifications.

How can I get enough calcium 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 enough calcium by choosing non-dairy beverages with calcium added (such as fortified rice milk, fortified soymilk or fortified juice), as well as 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?

There may be other health benefits associated with getting adequate dietary calcium besides the promotion of strong bones. Research studies are exploring the potential role that a diet adequate in calcium may have in protecting individuals against high blood pressure, premenstrual syndrome in women, kidney stones, colon cancer and other conditions. In summary, getting adequate calcium is necessary for strong bones but may provide numerous other health benefits as well.