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Calcium is a mineral your body needs to stay healthy — and there's more of it in your body than any other mineral. Almost all of it is stored in your bones and teeth.
What calcium does
- builds and maintains strong bones;
- helps muscles move;
- helps nerves carry messages between the brain and body;
- helps blood vessels move blood around the body;
- helps release hormones that affect many body functions.
Too little can lead to osteoporosis (weaker bones that break more easily), rickets (soft, weak bones in children) or osteomalacia (soft bones in children and adults).
Getting it from food
| Source | Examples |
|---|---|
| Dairy — the main source for most people in the U.S. | milk, cheese, yogurt |
| Leafy greens | kale, broccoli, Chinese cabbage (bok choi) |
| Fish with soft, edible bones | canned sardines and salmon |
| Calcium-enriched foods | breakfast cereals, fruit juices, soy and rice drinks, tofu — check the label |
Supplements
Calcium comes on its own and in many multivitamins. The two main forms:
| Form | How to take it |
|---|---|
| Calcium carbonate | absorbed best with food; also in some antacids such as Tums and Rolaids |
| Calcium citrate | absorbed well with or without food, and more easily by people with low stomach acid |
- Your body absorbs calcium best in doses of 500 mg or less — if you take more a day, split it into two doses.
- If supplements cause gas, bloating or constipation, try spreading the dose through the day, taking it with meals, or switching forms.
How much you need
| Age or group | mg per day |
|---|---|
| Birth to 6 months | 200 |
| 7–12 months | 260 |
| 1–3 years | 700 |
| 4–8 years | 1,000 |
| 9–13 years | 1,300 |
| 14–18 years | 1,300 |
| Adults 19–50 | 1,000 |
| Men 51–70 | 1,000 |
| Women 51–70 | 1,200 |
| Adults 71 and older | 1,200 |
| Pregnant or breastfeeding teens | 1,300 |
| Pregnant or breastfeeding adults | 1,000 |
Who may fall short
- children and teens aged 4–18;
- people who are Black or Asian;
- adults 50 and older living in poverty;
- postmenopausal women — the body absorbs and keeps less calcium after menopause;
- people who don't drink milk or eat dairy.
Ask your health care provider whether you need a supplement, and how much; they may first order a blood calcium test.
Sources
Based on "Calcium," MedlinePlus, U.S. National Library of Medicine, with its summary from the NIH Office of Dietary Supplements; a work of the United States government in the public domain.
Лицензия: CC0 1.0 (общественное достояние) · По материалам medlineplus.gov
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