Calcium is an essential mineral important for bone health at every stage of life. In addition to building and maintaining healthy bones, calcium is also needed for blood to clot and your muscles, nerves and heart to function properly. Diets high in calcium have also been associated with blood pressure control, weight management and lower rates of some cancers. Even though only 1 percent of your body's calcium is contained in the blood and tissues, your body works hard to maintain a constant blood supply, taking calcium from bones if dietary calcium is low.
RDA
The recommended daily allowance, or RDA, for calcium changes throughout your lifespan and varies based on age and gender. According to the Office of Dietary Supplements, the RDA for children and adolescents 9 to 18 years of age is 1,300 mg. These are peak years for building strong bones. Adult men and women need approximately 1,000 mg daily to maintain bone density, which usually peaks in the third decade. Requirements increase again to 1,200 mg for men after the age of 70 and for women after the age of 50 to compensate for postmenopausal loss and diminished absorption.
Vitamin D
Vitamin D, known as sunshine vitamin, is necessary for calcium absorption. Meeting vitamin D requirements can be achieved with 10 to 15 minutes of sun exposure, supplements or foods like butter, eggs, fortified milk and cereal. The RDA for children and adults is 200 international units, or IUs. The RDA increases to 400 IUs after age 50 and 600 IUs after age 70, because your body's ability to make vitamin D diminishes with age.
Food sources
Choosing three servings of milk, yogurt and cheese daily is an excellent way to meet your calcium requirements. Dairy products are concentrated and well-absorbed sources of calcium and are also high in other essential nutrients. Other rich calcium sources include cottage cheese, tofu, frozen yogurt, ice cream and fortified juices and cereal. Green leafy vegetables like kale, broccoli, cabbage and spinach provide calcium, but it may not absorb as efficiently as dairy products. Reading labels can help you find other foods high in calcium. Look for foods with >10 percent daily value, or DV, of calcium and foods labeled "calcium-rich" or "excellent source of calcium."
Lactose Intolerance
Lactose intolerance is defined as not having enough lactase, the enzyme responsible for digesting lactose. Lactose is the natural sugar found in milk. Without enough lactase, consuming too much lactose can lead to gas, bloating or diarrhea. Sometimes lactose intolerance is temporary following an illness. Even with lactose intolerance, small amounts of milk, cheese or yogurt may be tolerated if consumed with food to help meet calcium needs. You can also meet your calcium requirement by choosing nondairy sources of calcium, like fortified orange juice or cereals, lactose-free dairy products or soy milk and calcium supplements.
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