Description: Calcium is the most abundant mineral in the body. The average-size
adult body contains two to three pounds of calcium. The bones and teeth contain 99% of
the body's calcium, while the remaining 1% is in the blood and other body fluids, and
within cells.
Use: Calcium is needed for the growth and maintenance of strong bones and teeth.
- Adequate amounts of calcium are needed throughout life, but the minerals particularly
important during periods of growth, such as childhood, pregnancy, and breastfeeding.
- The bones continually lose and gain calcium; however, when loss exceeds gain, the bones
become weaker and are more likely to fracture.
- Prolonged poor intake of calcium leads to calcium loss from bone, which can
cause osteoporosis (brittle bones).
- Calcium also is needed for normal blood clotting, blood pressure, muscle contraction,
and nerve transmission, and for the functioning of several enzymes and hormones.
How much do I need? The Daily Reference Intakes (DRI) recommend that from
9-years-old to 18-years-old, children and teens need 1,300mg.; adults between 19-years-old
and 50-years-old need 1,000mg.; and older adults need 1,200mg. of calcium.
Is it safe? Side effects from calcium are uncommon, but can develop at high intakes.
- The Food and Nutrition Board has set a Tolerable Upper Intake Level (UL) for calcium
of 2,500mg. per day for everyone one-year-old and older. In healthy individuals, intakes
of 2,500mg. and less do not cause problems, since the intestines absorb less, and greater
amounts of the mineral are excreted in the urine.
- Very high intakes (more than 2,500mg. daily) might raise blood levels of calcium
and lead to the accumulation of calcium in soft tissues, such as the heart or kidneys.
- Kidney stones probably are not caused by consuming too much calcium.
What foods are good sources? Milk products, such as low fat and nonfat milk,
cheese, and yogurt, are excellent sources of this mineral.
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