Calcium is a crucial mineral in the body. It is abundant in certain foods, found in medicines like antacids, and available as a supplement to fulfill daily calcium requirements.
It plays a vital role in forming bones and teeth, maintaining tissue strength, and enabling normal bodily movement.
When we're born, our bodies have around 26 to 30 grams of calcium.
As we grow, this amount increases rapidly, reaching approximately 1,200 grams in women and 1,400 grams in men when they become adults
In men, these levels stay steady, but in women, they begin to decrease due to changes in bone structure caused by reduced estrogen production during the onset of menopause.
Nearly all (98%) of the body's calcium is stored in the bones, serving as a reservoir to maintain the daily calcium requirement.
Over 99% of this calcium exists as calcium hydroxyapatite, a compound of calcium and phosphate found in bones and teeth, forming their sturdy structure.
This post talks about the daily calcium requirement and how to achieve it.
What is Calcium?
Calcium, a vital mineral renowned for its role in maintaining robust bones and teeth, extends its influence beyond mere skeletal health.
It is responsible for critical functions in diverse physiological processes.
Not only does it facilitate blood coagulation, but it also facilitates muscle contractions and oversees the harmonious rhythm of the heart and the precision of nerve functions.
It's worth noting that 99% of the body's calcium reserves are housed within the skeletal framework, while the residual 1% is distributed across the bloodstream, muscular tissues, and other bodily matrices.
Calcium Intake and Sourcing by the Body
Our body absorbs calcium from both food and supplements through active transport and passive diffusion across the intestinal lining.
This absorption process ensures our body receives the necessary calcium for essential functions and overall health.
There are two ways that the bodily absorption of calcium takes place.
Firstly, the body obtains calcium by consuming foods or supplements rich in this vital mineral.
Secondly, it taps into the existing calcium reservoir within the body itself.
Calcium Containing Foods
Calcium can be found abundantly in various foods, extending far beyond the realm of dairy.
While milk and its derivatives are well-known calcium sources, there are plenty of options of calcium containing foods.
Dairy Varieties
Cow, goat, and sheep's milk are traditional options, but the contemporary market also boasts an array of fortified plant-based alternatives.
Almond, soy, and rice milks, when fortified, serve as commendable sources of calcium.
Cheese
A versatile and beloved dairy product, cheese is not only a delectable addition to countless dishes but also a reliable reservoir of calcium.
Yogurt
Creamy and rich, yogurt is another dairy delight teeming with calcium.
Opting for plain, unsweetened varieties can offer the most substantial calcium content.
Calcium-Fortified Orange Juice
For those seeking a fruity twist to their calcium intake, fortified orange juice provides a refreshing option.
Winter Squash
Beyond its comforting flavor, winter squash, such as butternut or acorn, offers a noteworthy dose of calcium.
Edamame and Calcium-Enriched Tofu
Edamame, the youthful iteration of soybeans, and tofu crafted with calcium sulfate are plant-based powerhouses of this essential mineral.
Canned Sardines and Salmon (with Bones)
These seafood selections, when consumed with their edible bones, emerge as surprising yet robust sources of calcium.
Almonds
Crunchy and nutrient-dense, almonds present a satisfying snack option rich in calcium.
Leafy Greens
A vibrant array of leafy greens, including collard, mustard, turnip, kale, bok choy, and spinach are verdant treasures brimming with calcium.
Diversifying your diet with these calcium-rich options supports bone health.
Remember, a balanced approach to nutrition ensures that your body receives this vital mineral along with an array of other essential nutrients.
How Does the Body Balance the Calcium Levels?
In instances where one's dietary intake lacks a sufficient amount of calcium-rich foods, the body resorts to extracting calcium from the bones.
The ideal scenario is that the borrowed calcium is replenished at a later stage.
However, this restorative process doesn't always occur naturally, and merely increasing calcium intake may not always suffice to achieve this balance.
Vitamin D is required for calcium to be absorbed in the gut by active transport and to maintain adequate calcium levels in the blood
Calcium Absorption
The amount of calcium your body absorbs is influenced by how much you consume.
When you take in about 200 mg of calcium daily, your body absorbs around 45% of it.
However, if your intake exceeds 2,000 mg per day, absorption decreases to approximately 15%.
Age is another factor affecting calcium absorption. In infants and young children, who require significant calcium for bone growth, absorption can be as high as 60%.
As we reach adulthood, absorption decreases to about 25% and continues to decline as we age.
Daily Calcium Requirement By Age
Understanding the importance of meeting daily calcium requirements by age is fundamental for sustaining optimal health at every stage of life. This helps understand how much calcium per day to take.
Let's look into the recommended daily intake of calcium for both males and females across different age brackets.
|
Age |
Male |
Female |
|
14–18 years |
1,300 mg |
1,300 mg |
|
19–50 years |
1,000 mg |
1,000 mg |
|
51–70 years |
1,000 mg |
1,200 mg |
|
>70+ years |
1,200 mg |
1,200 mg |
Age 14-18 Years
During the adolescent years, marked by rapid growth and critical bone development, both males and females require a daily intake of 1,300 mg of calcium.
This heightened requirement reflects the body's demand for this mineral to fortify burgeoning bones, laying the foundation for long-term skeletal health.
Age 19-50 Years
In adulthood, calcium remains a cornerstone for maintaining robust bone density and overall well-being.
For both males and females between the ages of 19 and 50, it's recommended to consume 1,000 mg daily.
This level sufficiently meets the body's ongoing calcium needs, without the intense growth spurts witnessed in earlier years.
Age 51-70 Years
Transitioning into the fifties and beyond, bone health takes on even greater significance.
Males in this age category are advised to maintain a daily intake of 1,000 mg, while females should slightly increase their intake to 1,200 mg.
This adjustment acknowledges the natural decline in bone density that accompanies aging, particularly in postmenopausal women.
Age >70+ Years
In the later stages of life, sustaining bone health remains paramount.
Both males and females aged 70 and above should target a daily calcium intake of 1,200 mg.
This recommendation supports the body's ongoing need for calcium, countering the effects of aging on bone density and strength.
Normal Calcium Levels By Age
Calcium Levels in Early Life
During the formative years of childhood, adolescence, and early adulthood, the body demands higher levels of calcium.
This surge is especially pronounced during the rapid growth phases that typify adolescence.
As the body develops, so does the skeletal system, requiring substantial calcium for proper bone formation.
Peak Calcium Density at Age 26
Around the age of 26, most individuals reach a pivotal point where their bones achieve maximum strength and density.
At this juncture, bones contain the highest concentration of calcium.
This period stands as a testament to the body's remarkable ability to absorb and utilize calcium for optimal skeletal health.
Hormonal Influence on Calcium Levels
Post the age of 26, hormonal fluctuations become pivotal factors influencing calcium levels in the bloodstream.
These hormonal shifts trigger a gradual reduction in the amount of circulating calcium.
Consequently, the levels taper off, marking a transition from the peak calcium density phase.
Calcium Levels Beyond Age 35
As we progress beyond the age of 35, it is expected that calcium levels in the blood will begin to stabilize.
Most individuals should maintain their calcium levels below 10.2 mg/dl to ensure optimal health.
This range ensures that the body retains sufficient calcium without surpassing the recommended upper limit.
Caution After 40
Once individuals cross the threshold of 40, vigilance regarding calcium levels becomes even more critical.
The upper limit for calcium levels should ideally not exceed 10.0 to 10.1 mg/dl.
This cautionary approach is particularly relevant, as it is common for calcium levels to dip into the "9's" range after this age.
Calcium Deficiency Symptoms
Calcium deficiency, though initially subtle, can lead to serious health issues if left unaddressed.
Some individuals may face calcium deficiency due to underlying medical conditions or prescribed medications. Here are the calcium deficiency symptoms:
Fatigue
Fatigue, often multifaceted, is a prevalent symptom. It manifests in various forms, including body aches, stiffness, and a low mood.
In hypocalcemia, fatigue results from cellular malnourishment.
Poor Oral Health
Surprisingly, teeth rely on calcium from bones for support.
Consequently, calcium depletion weakens teeth, rendering them more susceptible to decay, loosening, and potentially periodontal disease.
Muscle Pain and Spasms
Beyond fortifying bones, calcium facilitates proper muscle function, aiding in contraction and relaxation.
Hypocalcemia induces weakness, accompanied by increased aches, stiffness, and spasms.
Cognitive Issues
Calcium deprivation in cells can lead to cognitive symptoms ranging from brain fog to dizziness and confusion.
Emerging evidence even suggests a connection between calcium intake and mental health.
Numbness and Tingling in Extremities
Calcium plays a pivotal role in the central nervous system.
Deficiency may impact nerves, particularly in extremities like hands, fingers, feet, and toes, resulting in numbness and tingling sensations.
Seizures
Certain nutritional deficiencies, including calcium, can act as seizure triggers. It underscores the critical role of balanced nutrition in neurological health.
Abnormal Heart Rhythm
Irregular heartbeats can signal severe calcium deficiency. Seeking prompt medical attention is imperative if you experience any irregularities in your heart rhythm.
Final Word
If you're looking to boost your calcium and mineral intake, Ailaaj has got you covered.
They provide a range of top-notch calcium and mineral supplements that can be conveniently ordered online.
So, taking charge of your health just got a whole lot simpler!
FAQs
Is 500 mg of calcium a day too much?
The World Health Organization advocates a daily intake of 500 mg of calcium, while the United Kingdom sets its target slightly higher at 700 mg. This range is considered safe and beneficial for maintaining optimal bone health and overall bodily functions.
Deficiency of calcium causes which disease?
A deficiency of calcium can lead to several serious health issues, including:
- Rickets - it is a condition where bones become weak and brittle
- Osteoporosis - it is a condition characterized by fragile bones prone to fractures
- Osteopenia, a precursor to osteoporosis, may also develop.
Low calcium levels can hamper the metabolic rate and the normal functioning of various bodily processes.
Do calcium supplements have side effects?
Calcium supplements side effects can include occasional instances of gas, constipation, and bloating.
Always consult with a healthcare professional before starting any new supplement , especially for individuals with pre-existing medical conditions or those taking other medications.