Calcium, like phosphorus, potassium, iron, zinc and others, is a mineral that your body needs to function properly. Countless children have grown up with constant parental reminders to drink their milk to make sure they get enough calcium -- and the truth is, this advice does have a scientific rationale.
Bones and Teeth
By far the most well known function of calcium is its contribution to building strong bones and teeth. According to the Linus Pauling Institute, the bones and teeth contain 99 percent of the calcium found in your system. The primary compound used to create bone is hydroxyapatite and the two major components of hydroxyapatite are calcium and phosphate.
Other Uses
Calcium also plays a role in nerve transmission, constriction and relaxation of blood vessels, muscle function, hormonal secretion and intracellular signaling. However, only about 1 percent of the calcium in the body is found in the blood and soft tissues; the other 99 percent is found in the bones and teeth.
Intake Recommendation
According to the Office of Dietary Supplements by the National Institutes of Health, babies need 200 mg of calcium per day until they are 6-months-old. From 7 to 12 months, they need 260 mg daily. Children ages 1 to 3 need 700 mg daily. Children ages 4 to 8 need 1,000 mg daily, while ages 9 to 18 need 1,300 mg. Adult men need 1,000 mg of calcium daily, while adult women need 1,000 mg daily until age 50, after which they need 1,200 mg daily.
Sources
Dairy products are an excellent source of calcium; 8 oz. of milk or yogurt and 1.5 oz. of cheddar cheese all contain about 300 mg of calcium. A 1/2 cup serving of spinach contains 115 mg of calcium, while the same size serving of rhubarb contains 174 mg. If you do not consume enough calcium in your diet, you can take a calcium supplement pill or a multivitamin that includes supplemental calcium.
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