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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.

2 min read · Updated 2023-06-19

Hand-drawn line illustration of a bone, a weekly pill organiser and a bowl of food for the guide "Calcium in food and its Recommended Daily Values"

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:

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:

Hand-drawn line illustration of a glass of water, a bone and a weekly pill organiser, for the section "Foods high in calcium" of Calcium in food and its Recommended Daily Values
Illustration: Foods high in calcium

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.

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.

Read more:

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Everything about Potassium: Benefits, Deficiency, Sources, and More

Required Vitamins and Minerals for Our Body

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Equipment mentioned in this guide

Calcium and vitamin D3 tabletsTablets that add calcium and vitamin D to the diet, taken on a doctor's advice after a blood test.Buy · Price on requestProtein powder for older adultsA mild-tasting powder to add to milk, porridge or soups when meals are small.Buy · Price on request

Tags: calciumCalcium CarbonateCalcium DeficiencyCalcium SupplementsCalcium TabletsGut health and nutritionCalcium and vitamin D3 tabletsProtein powder for older adultsHealthy ageingElder care

Written by the Emoha editorial team. General information only.

This article is for general education and is not medical advice. Speak to your doctor before changing your exercise, diet or medicines.

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