Calcium & Diet

Calcium is the most abundant mineral in the human body. Approximately 99 percent of the calcium in your body is located in your bones. The remaining 1 percent of calcium is located in your blood, your muscles and the fluids that surround your cells. In order to maintain the level of calcium in your body, it is important to consume adequate amounts of calcium through your diet.

Functions of Calcium

One of the most well-known functions of calcium is its role in keeping your bones healthy. Calcium combines with phosphorus to form a compound called hydroxyapatite, which provides your bones with strength and the proper structure. Hydroxyapaptite also contributes to the strength of the enamel on your teeth. Calcium also plays important roles in muscle contraction, transmission of nerve impulses and contraction and dilation of your blood vessels. Calcium also helps your body secrete enzymes and hormones and ensures that your blood can clot normally.

Recommendations

Daily recommendations for calcium are based on age. Children between 1 and 3 years of age require 700 mg per day, whereas children between 4 and 8 should consume 1,000 mg daily. Because calcium needs are highest during periods of rapid growth, children and teenagers between 9 and 18 should consume 1,300 mg of calcium per day. Adults between 19 and 50 should consume 1,000 mg of calcium per day. Adult men between 51 and 70 also need 1,000 mg daily, but women between 51 and 70 require 1,200 mg per day. Older adults older than the age of 70 need to consume 1,200 mg per day.

Food Sources

The best dietary sources of calcium are dairy products, such as milk, yogurt and cheese. According to "Nutrition and You" by Joan Salge Blake, each serving from the dairy group provides you with approximately 300 mg of calcium. Good non-dairy sources of calcium include kale, broccoli and canned salmon that contains the bones. Tofu, fortified juices and enriched cereals are often fortified with calcium also.

Supplementation

It is ideal to meet your calcium needs through your diet, but if you cannot successfully do this, your doctor or health care provider may recommend a calcium supplement. In large doses, calcium can have adverse side effects, so supplement dosages should not exceed 500 mg. Calcium supplements may cause some unpleasant side effects, such as constipation and gas. "Nutrition and You" by Joan Salge Blake notes that increasing the amount of fiber that you consume can decrease your chances of experiencing side effects.