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Recommended Calcium Intake Calculator | Daily Calcium Requirement Chart
Are you getting your daily calcium requirement from foods and dietary supplements? You need calcium for the growth and maintenance of your bones and teeth and also to keep your heart, muscles and nerves in optimum functional state. Besides this, calcium is important for clotting of blood and keeping the cells of the body in proper physiological state. National nutrition surveys in many countries have shown that most people are not getting the calcium they need to grow and maintain healthy bones. Inadequate calcium in our diet significantly contributes to the development of osteoporosis and many studies show that low calcium intake in life is associated with high fracture rates.
Our bones have a very dynamic metabolism and they are in a continuous state of replacing the old cells with new ones and this requires a constant supply of calcium. Do remember that along with calcium you also need Vitamin D for its absorption and utilisation by the bones. Besides the diet, you can also get Vitamin D if you spend about 15 to 30 minutes in the sun daily.
Recommended Calcium Intake calculator is a quick reference chart and a guide to find out how much calcium is required for an infant, child, teenager, adult male or female. It also addresses special requirements of pregnant or breastfeeding mothers. Do not forget to read the facts to improve your bone health. It also lists foods high in calcium.
Know Calcium Facts to Improve Your Bone Health
- 20% of bone calcium is broken down and replaced every year.
- Two major forms of calcium supplement are carbonate and citrate. Calcium carbonate depends on the acid of the stomach for absorption hence it is advisable to take the calcium tablet along with a meal.
- Body can absorb only 500mg of calcium at any given time.
- Calcium carbonate causes more side effects like flatulence, bloating, constipation than calcium citrate.
- Calcium absorption is greatly increased during pregnancy and breastfeeding.
- High levels of protein and sodium (salt) in the diet can increase calcium excretion through the kidneys.
- Milk, an important source of calcium also has lactose and if you have lactose intolerance, it can lead to inadequate calcium absorption. If you suffer from it ensure that the milk is treated with lactase (an enzyme) drops or you can have a pill.