Calcium is an essential mineral that you must get through your diet, as your body cannot make it. Your body uses 99 percent of the calcium for your bones and teeth, and 1 percent for muscle, nerve function and maintaining blood pressure. The dietary demand for calcium is highest during childhood and adolescence. Consumption of calcium-rich foods and supplements can raise calcium levels in the blood.
Recommendations
The recommended level of calcium depends on your gender, age and lifestyle. For children ages nine to 18, the recommended daily allowance of calcium is 1,300mg. The recommended allowance for adults 19 to 50, and breastfeeding and pregnant women is 1,000mg per day.
Low Calcium Intakes
A low calcium intake during childhood and adolescence can increase your risk of developing osteoporosis later in life. This disease causes the bones to become thin, fragile and more likely to fracture. Calcium is required during pregnancy to build healthy teeth and bones for the mother and baby. A low calcium intake during pregnancy causes the body to take calcium from the mother's bones and supply it to the fetus. This can increase the mother's risk of developing osteoporosis.
Dairy Foods
Dairy foods, such as milk, yogurt and cheese, are the richest sources of calcium. Ricotta, Swiss, cheddar and mozzarella cheeses contain high amounts of the nutrient, notes the USDA. One cup of ricotta cheese made with skimmed milk provides 669mg of calcium, and one ounce of Swiss cheese provides 224 mg. Dairy foods are also more easily absorbed by the body than other food sources, states MilkMatters.com. Choose low-fat or fat-free varieties.
Other Sources
Green leafy vegetables are a good source of calcium. Frozen spinach provides 291mg and frozen kale has 179 mg per one-cup serving. Eat fish with bones to boost your daily calcium intake. Some foods are enriched with calcium, such as tofu, breakfast cereals, soy and fruit beverages. General Mills Raisin Bran has 1,000mg of calcium per cup.
Supplements
Vegans, people who are lactose intolerant and women going through menopause may require supplements to raise the calcium levels in their blood. There are two main types of calcium supplements available: calcium carbonate and calcium citrate. Calcium carbonate supplements are cheaper and should be taken with food. Calcium citrate supplements can be taken on an empty stomach. The Office of Dietary Supplements advises taking less than 500mg at one time to maximize the absorption of calcium
