The recommended dietary allowance, or RDA, is the average intake level for a particular nutrient your body requires for optimal health. Calcium is a vital mineral required for many important functions of the body. You are required to meet your RDA for calcium daily to promote health and prevent disease. Consult a registered dietitian for your exact calcium and other nutritional requirements.
Calcium Recommendations
The RDA for calcium varies between 700 mg to 1,300 mg daily based on age, sex and condition. Adults between the age of 19 and 50 require 1,000 mg of calcium daily. Children ages 1 to 3 years require only 700 mg per day. Growing children and adolescents require greater amounts of calcium, approximately 1,000 to 1,300 mg of daily. The RDA for older adults over the age of 71 is 1,200 mg of calcium per day. Pregnant and breastfeeding women require at least 1,300 mg of calcium daily. A registered dietitian can help you determine your specific calcium requirements based on your lifestyle.
Calcium and Health
Calcium is an abundant mineral found all over the body, including bones, teeth, blood and tissues. The mineral is necessary for the formation and maintenance of your bones and teeth. Calcium serves roles in blood clotting and muscle contraction. It is also important for regular heart and nervous system function. It is vital that you consume your RDA for calcium daily to ensure intake and prevent deficiency. A lack of regular calcium intake over time can develop into osteoporosis, a skeletal disorder characterized by weak bones due to loss of bone density. Individuals most at risk for deficiency include amenorrheic women, vegetarians, postmenopausal women and lactose-intolerant individuals.
Dietary Sources
Dairy products such as milk, yogurt and cheeses provide the richest sources of calcium in foods. One cup, or 8 oz., of skim milk provides 300 mg of calcium, or 30 percent of the RDA for calcium. One cup of plain yogurt provides 415 mg, or 42 percent of the RDA for calcium. For those allergic to milk products, calcium can also be found in alternative sources, such as green leafy vegetables, fish, nuts and legumes. Calcium-rich greens include kale, mustard greens and broccoli. A 1/2-cup serving of spinach provides 120 mg of calcium. You can also find calcium added to many fortified food products, such as juices, soy milk, cereals and breads.
Considerations
Choose skim or low-fat milk products, which are low in saturated fat but provide the same amounts of calcium than whole-milk products. Calcium supplements may be necessary if you have difficulty getting your recommended amount daily from foods. High calcium intakes of 2,000 to 2,500 mg daily appear to be safe, according to National Institutes of Health online medical encyclopedia Medline Plus. In addition to calcium-rich foods, consume foods that provide vitamin D, such as meats, fish, eggs and fortified food products. Vitamin D is necessary for proper calcium absorption.
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