Ninety-nine percent of the body's calcium supply is stored in the bones and teeth, according to the Harvard School of Public Health. Calcium deficiency early in life can have negative effects on bone health. If your dietary intake of calcium is inadequate, consult your doctor to determine whether you may need to take a supplement.
Bone Development
Calcium contributes to bone strength and density. According to the American Academy of Orthopaedic Surgeons, when calcium levels are low, the body breaks down bones in order to obtain this important mineral. This can contribute to accelerated bone loss and decreased bone strength. During bone formation, calcium plays an important role in proper development. Calcium crystals become denser as bones form, a process that is also known as mineralization. When calcium crystals are lost, bone density and strength decline.
Osteoporosis Prevention
Osteoporosis is characterized by low bone density and bone tissue deterioration. It is most common in post-menopausal women. Adequate calcium intake during youth and adolescence plays a crucial role in the prevention of osteoporosis. People with osteoporosis are also at an increased risk for bone fractures, particularly in the spine, hip and wrists. During the first 30 years of life, it is particularly important that maximum bone density is reached, both through adequate calcium intake and through regular physical activity.
Recommended Amounts
Researchers have set recommended daily amounts of calcium for optimal bone health benefit. According to the American Academy of Orthopedic Surgeons men and women ages 9 to 18 need 1,300 mg of calcium per day; adults between 19 and 50 should obtain 1,000 mg of calcium each day. This requirement includes pregnant and lactating women. Adults over age 50 have slightly increased requirements and need 1,200 mg per day. Adequate calcium intake should be combined with adequate vitamin D consumption, since vitamin D helps the body absorb and assimilate calcium. Most adults need between 1,000 and 2,000 IU of vitamin D each day, Harvard School of Public Health says, even though the recommended daily intake is 1,300 IU vitamin D daily.
Sources
The body doesn't produce calcium, so it must be obtained from the diet. Food sources are the best ways to obtain calcium and support healthy bones. The best sources of calcium include dairy products such as yogurt, milk and cheese. Leafy green vegetables, sardines, tofu and almonds are also calcium-rich foods. Children who do not drink milk are at risk for accelerated bone loss in the future, so be sure to provide alternate calcium sources for your kids if they don't drink milk.
