Your need for calcium changes throughout your lifetime, based on age, gender and other factors. Calcium makes up 99 percent of your teeth and bones. "Nerve cells, body tissues, blood, and other body fluids contain the remaining calcium," according to the website Medline Plus. A healthy, well-rounded diet provides ample sources of calcium. However, if you don't get enough calcium from your food or if you're in a stage of life during which this mineral becomes more important, you may benefit from calcium supplements.
Significance
When it comes to calcium, your body is a demanding taskmaster, putting this mineral to use in a variety of ways. You need calcium to maintain strong bones and teeth; however, it also helps your muscles and blood vessels contract and relax, says the National Institutes of Health. Calcium also aids in blood clotting, hormone release and optimal functioning of your heart and central nervous system.
Sources of Calcium
Despite the numerous sources of calcium available many people in the United States don't get the recommended amount from food, says the Office of Dietary Supplements. The ODS cites The National Health and Nutrition Examination Survey conducted between 1999 to 2000, which indicates that men between the ages of 20 to 39 got 1,025 mg of calcium a day from food, while same-age females received only 797 mg. Calcium consumption decreased in the over 60 age group, with men receiving 797 mg a day and women 660 mg. According to the NIH, the recommended dietary intake for men and women 19 to 50 is 1,000 mg. of calcium a day. Men and women who are 51 and older need 1,200 mg. Women are less likely to get the calcium they need from food, says the ODS.
Calcium in Food
Get as much calcium as you can from the foods you include in your daily diet, advises the NIH. Calcium is closely associated with milk and foods made from milk, such as cheese, yogurt and buttermilk. However, good sources of dietary calcium also include green, leafy vegetables like turnip greens, bok choy, broccoli, collard greens and kale, as well as the soft bones found in canned salmon and sardines. Consuming calcium-fortified juices and bread products is yet another way to increase your calcium intake. The NIH also lists shellfish, Brazil nuts, almonds and dried beans as sources of dietary calcium, although it may be difficult to eat enough of these foods to get enough calcium.
Calcium Supplements
Calcium supplements may be beneficial if you don't get enough calcium in your diet or if you simply need more of this mineral, says the Mayo Clinic website. Pregnant and nursing women, children and teens may need supplemental calcium, as may postmenopausal women, who can take calcium supplements to prevent a bone disease called osteoporosis. Calcium supplements are also used to treat medical conditions that cause reduced levels of calcium, also known as hypocalcemia. The ODS indicates that calcium supplements are generally available in two forms, calcium carbonate and calcium citrate. Keep in mind, however, that calcium supplements can interact with certain medications and can cause side effects such as gas, bloating and constipation. Consult with your treating physician before using calcium supplements to address your specific nutritional or health concerns.
Other Calcium Facts
An interesting fact about calcium is that the older you get, the less your body absorbs, according to the ODS. Infants and children in the active stage of growth absorb 60 percent net calcium, while adults absorb between 15 to 20 percent. This is the reason your recommended calcium intake increases with age. Calcium supplements can't replace the calcium you get from food. To get the calcium you need, the 2005 Dietary Guidelines for Americans stress the importance of eating a well-balanced diet that focuses on fruits, vegetables, whole grains, nonfat or reduced fat milk and milk products, lean meats, poultry, fish, beans, eggs and nuts. Look for foods low in saturated and trans fats, cholesterol, sodium and sugar.
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