Calcium

Calcium is the most abundant mineral in the body and is essential to human health.

 

Calcium

  • Calcium is a mineral that is naturally present in certain foods and is added to others. Different types of calcium are available as a supplement, including calcium carbonate, calcium citrate, and more. Calcium citrate is more bioavailable and more easily digested.

  • Calcium is the most abundant mineral in the human body, and 99% is stored in the bones and teeth. The other 1% of serum calcium is critical for the metabolic function needed for vascular contraction and vasodilation, nerve transmission, muscle function, hormonal secretion, and intracellular signaling.

  • 1,000 mg/day is recommended for adult males and females ages 19-50 years old for calcium. Requirements increase to 1,200 mg for females ages 51-70. Some examples of approximate calcium content in food include 1 cup milk and yogurt (200-400 mg), 3 oz sardines with bones (200 mg), 1/2 cup cooked collard greens (175 mg), and 1/2 cup tofu (125-227 mg).

 

Calcium

  • Is especially important during periods of growth

    Having adequate calcium is essential during periods of growth including pregnancy, infancy, childhood, and adolescence.

  • Requires vitamin D for absorption

    Having adequate vitamin D is necessary for calcium absorption.

  • Is stored in the bones and teeth

    Calcium is stored in the bones and teeth and provides structural support while serving as a reservoir for when calcium levels are low.

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Increase Your Calcium Intake

  • Consume dairy foods

    Milk, yogurt, and cheese are rich sources of calcium. Lactose in dairy and dairy products increases calcium absorption.

  • Drink dairy alternatives

    Soy, nut, rice, and other grain milks are fortified with calcium and vitamin D and are a great source of calcium.

  • Consider a supplement

    It may be challenging to get the required amount of calcium from foods alone. A calcium supplement might be required.

  • Eat plant foods

    Tofu, white beans, pinto beans, broccoli, kale, turnip greens, bok choy, figs, and oranges are good sources of calcium.

  • Eat nuts and seeds

    Almonds, almond butter, sesame seeds, tahini, hazelnuts, and brazil nuts are good sources of calcium.

  • Eat seafood

    Sardines are one of the best sources of calcium. Other sources include salmon (with bones), oysters, and shrimp.

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