Because your body cannot make calcium, it must be obtained from your diet. The National Institutes of Health's Office of Dietary Supplements states that most people in the U.S. do not get enough calcium in their diet. A low calcium intake during pregnancy causes the body to supply the fetus with calcium from the mother's bones. This increases the risk of the mother developing osteoporosis later in life. Vegans and people who are lactose intolerant or have eating disorders are likely to have low calcium consumption.
Calcium
Calcium is needed to help build strong bones and teeth. During childhood and adolescence, the skeleton size and density increases. There is an increased demand for calcium so most of it can be stored in the bones and teeth. Boys reach 90 percent of their peak bone mass at the age of 20, and girls by 18. A low consumption of calcium during adolescence can lead to osteoporosis when older. This condition causes the bones to become weak and more likely to break. Calcium is also required for muscle, nerve and hormone function.
Recommended Allowance
The amount of calcium you require depends on your age and lifestyle. The recommended daily allowance of calcium for adults 19 to 50 and pregnant and breastfeeding women is 1,000 mg. The recommended calcium allowance for children 9 to 18 is 3,000 mg per day.
Dairy Foods
Milk, cheese and yogurt are excellent sources of calcium. The calcium from these foods is also more easily absorbed by your body. The U.S. Department of Agriculture recommends choosing low-fat or fat-free dairy foods. The USDA National Nutrient Database lists ricotta, cheddar, mozzarella and Swiss cheeses as calcium-rich sources. Swiss cheese contains 224 mg and cheddar cheese contains 204 mg of calcium per oz.
Other Foods
Certain ready-to-eat breakfast cereals can supply enough calcium to fulfill the daily value. General Mills Total Raisin Bran and Total Cornflakes contain 1,000 mg of calcium per cup, notes the USDA. Green leafy vegetables -- such as spinach, kale and Chinese cabbage -- will also boost your daily calcium intake. Soy beverages, fruit drinks, tofu and fish with bones are good sources of calcium.
Supplements
A study published in the "New England Journal of Medicine" in July 1992, showed that calcium supplements taken during childhood can increase bone density. Calcium carbonate and calcium citrate are the main supplements available. Calcium is also found in many multivitamin and mineral pills. However, calcium supplements can cause constipation, gas and bloating.
References
- Office of Dietary Supplements: Calcium
- National Institute of Health: Peak Bone Mass in Women
- PubMed: Calcium Supplementation and Increases in Bone Miineral Density in Children
- Centers for Disease Control and Prevention: Calcium and Bone Health
- USDA: Reports by Single Nutrients
- Mayo Clinic Health Letter: Building Blocks of Bone
