The Comprehensive Guide to Calcium

Calcium is the foundation of strong bones and teeth. While you might know this mineral is important, many of us are not eating enough calcium-rich foods daily.  

What is calcium, how much do you need, and how can you get more of it into your diet?

What is Calcium?

Calcium is the most abundant mineral in the body, found primarily in the bones and teeth. Approximately 98% of the calcium in the body is stored in the bones. The body uses the calcium in the bones as a reservoir for this important mineral, pulling it out when needed elsewhere. If there is extra calcium available, the calcium will be put back into the bones for storage.  

This mineral is also used to support the movement of tissues and muscles, helping keep them flexible but strong. Calcium plays a role in circulation, blood clotting, nerve function, and hormones. It also may help maintain a healthy metabolism.  

The body tightly regulates calcium levels. It will absorb more calcium from your food if levels start to decrease. Getting enough vitamin D also helps with calcium absorption.  

A survey of dietary intake in the United States found that 39% of people do not get enough calcium from their diets. A calcium deficiency can result in osteoporosis, increasing the risk of bone fractures and skeletal abnormalities.†† Post-menopausal women and those who avoid dairy are most at risk for calcium deficiency.

How Much Calcium Do You Need?

Calcium needs depend on your age and sex. Below are the daily Recommended Dietary Allowance (RDA) for calcium for men and women:  

• 0-6 months: 200 mg 
• 7-12 months: 260 mg 
• 1-3 years: 700 mg 
• 4-8 years: 1000 mg 
• 9-18 years: 1300 mg 
• 19-50 years: 1000 mg 
• 51-70 years, males: 1000 mg 
• 51-70 years, females: 1200 mg  
• 70+ male and female: 1200 mg 

The drop in estrogen that happens during menopause for women leads to an increase in calcium needs between the ages of 51-70.

What Foods Contain Calcium?

To meet your daily calcium needs, it is important to include calcium-rich foods in your diet. Calcium is found in a variety of foods, as well as dietary supplements. Most of us think of dairy products when we think of food rich in calcium. Dairy, such as milk, yogurt, and cheese, is typically the primary source of calcium for most people.  

But there are many other sources of calcium that are not dairy products. These include:  

• Canned fish with bones 
• Kale 
• Broccoli 
• Bok Choy 
• Fortified juices 
• Fortified plant milk 
• Tofu 
• Ready-to-eat calcium-fortified cereals  

One thing to note is if you are trying to increase your calcium intake, calcium from dairy is better absorbed than calcium found in vegetables due to certain plant compounds that decrease absorption. Ideally, you want to eat various calcium-rich foods to meet your daily needs.

Calcium Supplements

Calcium supplements may be an option for those with increased needs or who do not eat enough calcium-rich foods. There are many different forms of calcium used as dietary supplements. A few common forms include calcium carbonate, calcium citrate, and calcium phosphate. 

Calcium carbonate is the most common form found in supplements, but this form can cause constipation and other digestive problems. Our Vitamin Code Calcium and Magnesium Gummies contain calcium phosphate, which does not cause the same digestive concerns. 

To support strong bones throughout your life, be sure to include foods rich in calcium in your daily diet. If you think you have elevated calcium needs, speak to your healthcare provider about including a supplement in your routine.

†† Adequate calcium as part of a healthful diet, along with physical activity, may reduce the risk of osteoporosis in later life.

References: 

1. Calcium. (n.d.). Retrieved May 5, 2023, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ 

2. Han, D., Fang, X., Su, D., Huang, L., He, M., Zhao, D., Zou, Y., & Zhang, R. (2019). Dietary Calcium Intake and the Risk of Metabolic Syndrome: A Systematic Review and Meta-Analysis. Scientific Reports, 9(1), 19046. 

3. Wallace, T. C., McBurney, M., & Fulgoni, V. L., 3rd. (2014). Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010. Journal of the American College of Nutrition, 33(2), 94–102. 

4. Catharine Ross, A., Taylor, C. L., Yaktine, A. L., & Del Valle, H. B. (2011). Dietary Reference Intakes for Calcium and Vitamin D. National Academies Press (US). 

5. Wawrzyniak, N., & Suliburska, J. (2021). Nutritional and health factors affecting the bioavailability of calcium: a narrative review. Nutrition Reviews, 79(12), 1307–1320.