Recommended Amount of Calcium

Are You Consuming Adequate an Amount of Calcium?

Calcium helps to build bones and perform various vital functions. About 1 per cent of this mineral is consumed in metabolic activities such as muscle functioning, nerve conduction, hormone secretion, vasodilatation and contraction, and intracellular signaling. It is essential to take the recommended amount of this mineral daily, especially as we age, to avoid the risk of conditions such as osteoporosis. 

How much calcium do we need? 

The recommended daily intake of this mineral depends on age. The following table shows how much calcium you should be consuming based on your age: 

AgeMaleFemale
0-6 months200 mg200 mg
7-12 months260 mg260 mg
1-3 years700 mg700 mg
4-8 years1000 mg1000 mg
9-13 years1300 mg1300 mg 
14-18 years 1300 mg1300 mg
19-50 years1000 mg1000 mg
51-70 years1000 mg1200 mg
>70 Years1200 mg1200 mg
Source: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Foods high in calcium

It is essential to include a wide range of calcium-rich foods in the diet and plenty of other helpful nutrients as well. The table below gives foods that are high in calcium and also the percentage of recommended daily value: 

FoodMilligrams (mg) per servingPercentage DV
Low-fat plain yoghurt, 1 cup415 mg32 %
Calcium-fortified orange juice, 1 cup349 mg27 %
Partly skimmed mozzarella, 42 g333 mg26 %
Non-fat milk, 1 cup299 mg23 %
Calcium-fortified soymilk, 1 cup299 mg23 %
Boiled spinach, ½ cup123 mg9%
Canned sardines with bones, 85 g325 mg 25%

Calcium supplements 

The calcium supplements are available in calcium tablets with vitamin D and multi-vitamins with calcium. Supplements are recommended by a doctor when dietary intake is not enough to meet daily needs. Calcium carbonate and calcium citrate are also common forms of calcium. 

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Conclusion

Calcium can be obtained through food or supplements if necessary. Calcium requirement varies by age, and seniors need more of this mineral. 

FAQs

How do I know if I get enough calcium? 

As long as you eat foods rich in calcium and get adequate vitamin D.

How do I get enough calcium in my diet? 

Consuming adequate calcium-rich foods will give you enough of this mineral daily. Seniors over 70 should get more than 1,200 mg of calcium a day.

How can I raise my calcium levels? 

Along with food, taking calcium with vitamin D supplements can raise calcium levels. 

What is the best form of calcium to take? 

Dairy products are the best source of calcium, and supplements such as calcium carbonate and calcium citrate also work. 

What are the symptoms of calcium deficiency in adults? 

Calcium deficiency shows increased muscle cramps, irregular heartbeats, frequent fractures, and brittle fingernails. 

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