Calcium And Magnesium Requirements

Calcium and magnesium belong to a group of nutrients called major minerals -- "major" because you need large amounts of them from your diet. Both minerals perform a variety of important functions in your body.

Functions of Calcium

Calcium is the most plentiful mineral in your body. Approximately 99 percent of the calcium in your body is located in your bones, and the remaining 1 percent is located in your soft tissues and bloodstream. The most well-known function of calcium is its role in keeping your bones healthy. Calcium also helps with the proper transmission of nerve signals, contraction of muscles, and contraction and relaxation of blood vessels.

Daily Requirements

The Food and Nutrition Board provides recommendations for calcium based on age. Children between 1 and 3 should consume 700 mg daily, whereas children between 4 and 8 need 1,000 mg daily. From the ages of 9 to 18, children and teens require 1,300 mg every day. Adults between the ages of 19 and 70 should aim to consume 1,000 mg per day. Elderly adults age 71 and older need 1,200 mg per day.

The best dietary sources of calcium include yogurt, milk, cheese, broccoli, spinach, kale, beans, tofu and cabbage.

Functions of Magnesium

Magnesium aids more than 300 enzymes in producing chemical reactions inside of your cells. Your body also needs magnesium to metabolize carbohydrates, proteins and fat into usable energy. Magnesium also helps your muscles and nerves function properly, helps maintain healthy bones and ensures that your heart beats regularly.

Daily Requirements

Recommendations for magnesium vary based on age and sex. Children between the ages of 1 and 3 require 80 mg of magnesium every day, whereas children between the ages of 4 and 8 should consume 130 mg. Children from 9 to 13 need 240 mg daily. During the teen and adult years, needs vary based on sex as well. Adolescent males between 14 and 18 require 410 mg of magnesium daily, whereas adolescent females of the same age require 360 mg. Adult men age 19 and older should consume between 400 and 420 mg, and adult women should consume between 310 and 320 mg daily.

The best food sources of magnesium include vegetables, whole grains, nuts and fruits. Other good sources include milk, meat, yogurt and eggs.