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Recommended Calcium Intake Calculator | Daily Calcium Requirement Chart

Are you getting your daily calcium requirement from foods and dietary supplements?

Find Your Daily Calcium Requirement

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National nutrition surveys in many countries have shown that most people are not getting the calcium they need to grow and maintain healthy bones.

This calculator provides you with not only your daily requirement of calcium but also provides 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 additionally addresses special requirements of pregnant or breastfeeding mothers.

Do not forget to read the facts on how to improve your bone health by understanding the list of food items which are high in calcium.

What is Calcium?

Calcium is a vital mineral found in your body that is necessary for building and maintaining strong bones and to carry out many important functions.

At birth, the body contains approximately 26 to 30 grams of calcium. This amount increases rapidly during growth, reaching around 1,200 grams in women and 1,400 grams in men by adulthood (1).

Why do you need calcium?

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.

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.

How Calcium impacts our bone health?

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 (2).

What is the role of calcium in the body

Besides bone health: calcium is responsible for maintenance of healthy bones and teeth and prevention of diseases such as osteoporosis and fractures.

Blood clotting: It has specialized role in blood clotting and seems to aid in preventing excessive bleeding at times of injury.

Cardiac function: Calcium is important for regulating the heart beat and is necessary for contraction and relaxant of the heart muscles.

Muscle contraction: This mineral causes the contraction of muscles through release of calcium ions whenever muscle is excited by nerves.

Preventing preeclampsia: Supplemental calcium can help pregnant woman in decreasing the chances of preeclampsia.

Improved cholesterol levels: Calcium could play a role in reducing the levels of LDL (low-density lipoprotein) cholesterol that is normally associated with a high risk of heart disease.

How much calcium does your body need?

Daily Calcium Recommended Intake: The recommended daily requirement of calcium is 1000- 1200mg in an adult.

Calcium Intake While Pregnant: For pregnant and breastfeeding women, the daily recommended intake is 1000mg while pregnant teenagers should increase to 1300mg a day for the own and fetal bone development.

Good sources of calcium (Calcium-rich foods)

Calcium rich food like milk, cheese, and yogurt, fruits like oranges and vegetables like broccoli contain calcium. Some other choices are calcium-forte soy-based milk, tofu, spinach, kale or any other green vegetable with high calcium content.

Calcium in Dairy

Milk and other dairy products supply calcium carbonate, which is one of the most easily absorbed forms of calcium and thus makes a great contribution to your daily calcium intake.

Calcium Deficiency

Muscle spasms and cramps: Calcium deficiency in blood also often leads to frequent contraction of muscle and muscle cramp.

Depression and Confusion: Lack of calcium in the system may cause some psychological imbalance, which manifest in form of depression and confusion.

Hallucinations: The extreme level of calcium deficit may cause neurological signs such as hallucinations.

Weak and brittle nails: One of the symptoms of bad mineral metabolism, in particular calcium deficiency, is the splitting and brittleness of nails.

Easy bone fractures: Prolonged of low calcium intake affects the bone strength and they become prone to fractures.

Seizures: Very low levels of calcium make the nerve impulses improper and might lead to seizures.

Osteoporosis (weak bones): Calcium helps prevent osteoporosis by maintaining bone density all through especially in postmenopausal women as well as older adults who should take calcium supplements daily (2).

Who should consider calcium supplements?

Calcium supplements may be necessary for those who do not have a high calcium consumption; for lactose-intolerant individuals or for pregnant women.

Types of calcium supplements:

The most common form of calcium supplements are calcium carbonate which is best taken with food, and calcium citrate that can be taken with or without food.

Health Risks from Excessive Calcium

Kidney Stones: High intake of calcium from foods or from calcium tablets has been associated with the occurrence of kidney stones (3).

Hypercalcemia: Hypercalcemia causes symptoms such as nausea, vomiting, confusion and arrhythmias which are irregular rhythms of the heart.

Bone Health Issues: Over-ingestion of calcium slows down the body’s absorption of important minerals such as magnesium that are important for bone strength and health.

Calcium and Cardiovascular Health: This may be caused by high consumption of calcium from foods or supplements, which may lead to calcification of the blood vessels and heart related diseases (4).

How some Medications Might Interfere with Calcium

Calcium Channel Blockers:These medications that are normally used to control blood pressure may interfere with calcium causing either less effectiveness or side effects that result from the combination.

Thyroid Medications: Calcium hinders the effectiveness of thyroid medicines. So, thyroid tablets and calcium containing foods or calcium supplements is advised to be taken together.

Antibiotics: Some drugs like tetracycline group of antibiotics might get less absorbed when taken with calcium carbonate or any other calcium product.

Osteoporosis Medications: Certain osteoporosis medicine should be prescribed together with calcium but taking too much calcium can hinder the effectiveness of this medicine.

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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.

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FAQs

1. Can calcium intake affect sleep quality?

Yes, calcium plays a role in the production of melatonin, a hormone that helps regulate sleep. A deficiency in calcium might lead to sleep disturbances or insomnia (5).

2.  Is it possible to get enough calcium on a vegan diet?

Yes, vegans can meet their calcium needs through plant-based sources such as fortified plant milk, tofu, leafy greens, almonds, chia seeds, and fortified cereals.

3.  Does calcium need to be taken with other nutrients to be effective?

Yes, calcium requires Vitamin D for proper absorption. In addition, magnesium and phosphorus are also important for calcium utilization in the body.

4. Can high caffeine consumption affect calcium levels?

Yes, excessive caffeine intake can reduce calcium absorption and increase calcium loss in the urine, which may negatively impact bone health (6).

5.  Is calcium important for dental health?

Absolutely. Calcium helps strengthen tooth enamel and supports overall oral health, reducing the risk of cavities and gum disease.

6. How does calcium impact blood pressure?

Calcium may help regulate blood pressure. Low calcium levels are linked to higher blood pressure, while adequate intake may help maintain normal blood pressure levels.

7. Can calcium help with weight management?

Some studies suggest that calcium may play a role in weight management, as it can help regulate the breakdown of fat and reduce fat absorption, though more research is needed (7).

8. What is the best time to take calcium supplements?

The best time to take calcium depends on the type. Calcium carbonate should be taken with meals, as it needs stomach acid for absorption, while calcium citrate can be taken with or without food.

9.  Do calcium supplements expire or lose effectiveness over time?

Yes, like most supplements, calcium tablets have an expiration date. Over time, they may lose their effectiveness, so it’s important to check the packaging for the expiry date.

  • 1. Dietary Reference Intakes for Calcium and Vitamin D
    (https://www.ncbi.nlm.nih.gov/books/NBK56070/ )
  • 2. Calcium
    ( https://www.betterhealth.vic.gov.au/health/healthyliving/calcium )
  • 3. Calcium intake and urinary stone disease
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4708574/)
  • 4. Calcium
    (https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/)
  • 5. Does calcium influx regulate melatonin production through the circadian pacemaker in chick pineal cells? Effects of nitrendipine, Bay K 8644, Co2+, Mn2+, and low external Ca2+
    (https://pubmed.ncbi.nlm.nih.gov/2461787/)
  • 6. Effects of caffeine on bone and the calcium economy
    (https://pubmed.ncbi.nlm.nih.gov/12204390/)
  • 7. Effect of Calcium Supplementation on Weight and Fat Loss in Women
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010554/)

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