Bones typically absorb the most calcium during childhood and adolescence. Once they reach peak mass, around age 30, bone mass tends to start to deteriorate. The absorption of calcium also decreases to about 15 to 20 percent of its original retention rate. That is why the recommended daily calcium intake increases with age. The combination of deteriorating bone mass and increased difficulty in absorbing calcium can increase the risk of developing osteoporosis.
Recommended Daily Intake of Calcium
Calcium is a mineral vital to bone health, the regulation of blood pressure and the maintenance of a regular heart rhythm. The Food and Nutrition Board has established a series of guidelines that dictate the amount of calcium needed on a daily basis for basic calcium retention and bone health. Regardless of gender, the normal adult between ages 19 and 50 needs about 1,000 mg of calcium a day. Those 50 years old and over should increase their daily calcium intake to about 1,200 mg a day.
Dairy Products
Adults in the United States get the majority of their calcium through the consumption of dairy products. Cheese, yogurt, milk and even ice cream can be rich in calcium. One cup of milk or 175 mL of yogurt, for example, can contain around 300 mg of calcium. However, one disadvantage of whole dairy products is that they are high in saturated fats. Saturated fats can increase the risk of heart attack by causing a rise in total blood cholesterol levels. This makes low-fat dairy products a healthier alternative.
Non-Dairy Sources
For those who are lactose intolerant or who are vegetarians who do not eat dairy products, there are alternative sources of calcium. Dark, leafy vegetables, such as bok choy, kale, turnips, spinach and broccoli, are reliable sources of calcium. Other sources of calcium can include salmon and sardines that have been canned with bones, tofu, dried beans, various nuts, figs and apricots. Whole grains also contain a limited amount of calcium, but are not typically a reliable source.
Fortified Foods
Certain foods have been fortified with calcium to make getting the required amount of calcium even easier. Orange juice, cereals, fitness bars, breads, soy milk, waffles and instant breakfast drinks are commonly fortified with 20 to 30 percent of the daily recommended intake of calcium. When you go grocery shopping, look for foods that have been fortified with calcium. Also, read nutritional labels to ensure your diet provides the necessary amount of calcium.
Improving Bone Health
Vitamin D has been shown to improve the absorption of calcium. Typically found in foods and produced by the skin during exposure to sunlight, it is important that the body has adequate amounts of vitamin D. Physical, weight-bearing activities, such as walking or jogging, are also important for slowing the loss of bone mass and for promoting bone health. If the amount of calcium consumed in a diet falls short of the daily recommended intake, calcium supplements can be useful.
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