What is the Recommended Calcium Intake

What is the Recommended Calcium Intake

Calcium is a mineral that affects many functions in the body, including:

  • Blood clotting.
  • Blood vessel function.
  • Nerve impulse conduction.
  • Hormone secretion.
  • Muscle contraction.
  • Bone and teeth functions.

Most of your body’s calcium supply is stored in your bones and teeth. When your calcium stores are low, you may be at risk for low bone mass, bone loss, and bone fractures. Consuming enough calcium helps to grow healthy bones and teeth and to prevent breakdown over time.

It is very important that you get enough calcium if you are:

  • A child undergoing rapid growth.
  • An adolescent girl.
  • A pre- or post-menopausal woman.
  • A woman whose menstrual cycle has stopped due to anorexia nervosa or regular intense exercise.
  • An individual with lactose intolerance or a milk allergy.
  • A vegetarian.

What is my plan?

Try to consume the recommended amount of calcium daily based on your age. Depending on your overall health, your health care provider may recommend increased calcium intake. General daily calcium intake recommendations by age are:

  • Birth to 6 months: 200 mg.
  • Infants 7 to 12 months: 260 mg.
  • Children 1 to 3 years: 700 mg.
  • Children 4 to 8 years: 1,000 mg.
  • Children 9 to 13 years: 1,300 mg.
  • Teens 14 to 18 years: 1,300 mg.
  • Adults 19 to 50 years: 1,000 mg.
  • Adult women 51 to 70 years: 1,200 mg.
  • Adult men 51 to 70 years: 1,000 mg.
  • Adults 71 years and older: 1,200 mg.
  • Pregnant and breastfeeding teens: 1,300 mg.
  • Pregnant and breastfeeding adults: 1,000 mg.

What do I need to know about calcium intake?

  • In order for the body to absorb calcium, it needs vitamin D. You can get vitamin D through:
    • Direct exposure of the skin to sunlight.
    • Foods, such as egg yolks, liver, saltwater fish, and fortified milk.
    • Supplements.
  • Consuming too much calcium may cause:
    • Constipation.
    • Decreased absorption of iron and zinc.
    • Kidney stones.
  • Calcium supplements may interact with certain medicines. Check with your health care provider before starting any calcium supplements.
  • Try to get most of your calcium from food.

What foods can I eat?

Grains

Fortified oatmeal. Fortified ready-to-eat cereals. Fortified frozen waffles.

Vegetables

Turnip greens. Broccoli.

Fruits

Fortified orange juice.

Meats and Other Protein Sources

Canned sardines with bones. Canned salmon with bones. Soy beans. Tofu. Baked beans. Almonds. Brazil nuts. Sunflower seeds.

Dairy

Milk. Yogurt. Cheese. Cottage cheese.

Beverages

Fortified soy milk. Fortified rice milk.

Sweets/Desserts

Pudding. Ice Cream. Milkshakes. Blackstrap molasses.

The items listed above may not be a complete list of recommended foods or beverages. Contact your dietitian for more options.

What foods can affect my calcium intake?

It may be more difficult for your body to use calcium or calcium may leave your body more quickly if you consume large amounts of:

  • Sodium.
  • Protein.
  • Caffeine.
  • Alcohol.
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