Calcium is an important component of a healthy diet and a mineral necessary for life. The National Osteoporosis Foundation says, “Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life.” Approximately ninety-nine percent of the body’s calcium is stored in the bones and teeth. Long-term calcium deficiency can lead to rickets and poor blood clotting and in case of a menopausal woman, it can lead to osteoporosis, in which the bone deteriorates and there is an increased risk of fractures. While a lifelong deficit can affect bone and tooth formation, over-retention can cause hypercalcemia (elevated levels of calcium in the blood), impaired kidney function and decreased absorption of other minerals. High calcium intakes or high calcium absorption were previously thought to contribute to the development of kidney stones. However, a high calcium intake has been associated with a lower risk for kidney stones in more recent research. Vitamin D is needed to absorb calcium.
Recommended Intakes
Intake recommendations for calcium and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences) . DRI is the general term for a set of reference values used for planning and assessing the nutrient intakes of healthy people. These values, which vary by age and gender, include:
- Recommended Dietary Allowance (RDA): average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy individuals.
- Adequate Intake (AI): established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy.
- Tolerable Upper Intake Level (UL): maximum daily intake unlikely to cause adverse health effects [1].
The FNB established AIs for the amounts of calcium required to maintain adequate rates of calcium retention and bone health in healthy people. They are listed in Table below in milligrams (mg) per day.
Table 1: Adequate Intakes (AIs) for Calcium
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| Birth to 6 months | 210 mg | 210 mg | ||
| 7-12 months | 270 mg | 270 mg | ||
| 1-3 years | 500 mg | 500 mg | ||
| 4-8 years | 800 mg | 800 mg | ||
| 9-13 years | 1,300 mg | 1,300 mg | ||
| 14-18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19-50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 50+ years | 1,200 mg | 1,200 mg |
mg = milligrams
Sources of Calcium
Milk, yogurt, and cheese are rich sources of calcium and are the major food contributors of this nutrient to people in the United States. Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli
Calcium supplement
Coral Calcium Multi–Mineral Complex is a rich blend of minerals from coral and other mineral sources. It contains high quality, highly assimilated forms of the minerals involved in hundreds of important metabolic reactions including bone formation, energy production, neurotransmitter activity and maintenance of blood alkalinity. Source Naturals Coral Calcium Multi–Mineral Complex is eco–friendly: it is harvested in Okinawa, Japan from fossilized (dead) coral and is not harmful to living coral. It contains Calcium 1,200mg. You should consult with your own health care practitioner regarding this product.
View More Info On Coral Calcium Multi-Mineral Complex
Source:
-http://en.wikipedia.org/wiki/Calcium
-http://ods.od.nih.gov/factsheets/calcium.asp