Calcium balance is the relationship between your calcium intake and calcium loss. When you intake more calcium than the amount used by your body, you achieve a positive calcium balance. On the other hand, if you use more calcium than you intake, you have a negative calcium balance. Your body requires a positive calcium balance to support bone growth. Negative calcium balance occurs as a result of calcium loss through the excretion of urine, feces and sweat. A negative calcium balance can lead to a loss of bone mineral density and bone mass. Calcium balance is the relationship between calcium intake and calcium loss.
Why Do I Need Calcium?
Calcium is an important mineral used by your body for several functions. Calcium is the primary mineral in your bones and teeth and plays an important role in the transmission of nerve impulses, blood clotting and muscle contraction and relaxation. When you don't provide your body with enough calcium, your body uses the calcium stored in your bones to build adequate levels in your bloodstream. This deficiency of calcium can drain your bones of calcium and lead to osteoporosis and other disorders.
How Much Calcium?
According to "User's Guide to Calcium and Magnesium," your recommended dietary allowance for calcium depends on your life stage. Individuals at different stages in growth rates require different amounts of calcium in order to compensate for calcium losses. Additionally, if you have specific medical conditions that require more calcium or currently take medications that block the absorption of calcium, you may require a higher dose of calcium. The recommended daily dose of calcium for children 1 to 3 years of age is 500 mg. Children 4 to 8 years of age require 800 mg of calcium per day. Individuals between 9 and 18 years of age require 1,300 mg of calcium per day. Further, adults between 19 and 50 years of age require 1,000 mg of calcium per day. Finally, the recommended daily dose of calcium for adults over 51 years of age is 1,200 mg.
Source of Calcium
The food you consume is the best source of calcium. Dairy products have high calcium content and non-fat and whole dairy products both have similar calcium content. According to "Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride," you only absorb approximately 30 percent of the calcium in the foods you eat. Other types of foods high in calcium include green leafy vegetables such as kale and broccoli, sardines and tofu. Additionally, manufacturers fortify many foods and beverages such as breakfast cereals and orange juice with calcium.
Other Positive Calcium Balance Factors
Exercise that creates resistance and pulls or tugs at your bones such as weight-resistance training and low-impact aerobic exercises can help keep your bones strong. Your body also requires vitamin D to properly absorb calcium. You can obtain vitamin D through supplementation, sunlight and diet. If your receive minimal exposure to sunlight, you should consider taking a vitamin D supplement to ensure your body can absorb the calcium it consumes and maintain a positive calcium balance.
References
- FAO Corporate Document Repository: Calcium
- "User's Guide to Calcium & Magnesium: Learn What You Need to Know about How These Nutrients Build Strong Bones"; Nan Kathryn Fuchs; 2002
- "A Practical Guide to the Study of Calcium in Living Cells, Volume 40 (Methods in Cell Biology)"; Richard Nuccitelli, Leslie Wilson and Paul T. Matsudaira; 1994
- "Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride (Dietary Reference Series)"; Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board and Institute of Medicine Staff; 1999
- "Human Physiology: The Mechanisms of Body Function"; Arthur Vander et al; 1998
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