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The Required Calcium Per Day

Jul 25, 2011 | By Nicaela Crawford

A 1982 article in the "American Journal of Clinical Nutrition" notes that the average elderly person is "in negative calcium balance," meaning he loses more calcium than he gains. According to a study in the May 2011 issue of the "Journal of the American Dietetic Association," Americans still may not be consuming enough calcium to meet their daily needs. To prevent bone loss that often occurs with age, you should obtain your daily intake of calcium as recommended by the National Institute of Medicine and determined by your age, gender and medical condition. If you don't obtain enough calcium from dietary sources, discuss supplements with your doctor to determine the best dosage.

Adults

The recommended calcium intake for most health adults is 1,000 mg per day, including calcium from food sources and supplements. Experts have also established a tolerable upper limit for calcium of 2,000 to 2,500 mg per day. This is the maximum amount of calcium you can consume without experiencing unwanted side effects. Adequate vitamin D intake is also crucial for calcium absorption. Although most health adults get enough calcium from diet or supplements, many do not meet the required intake for vitamin D, which is 400 to 800 IU.

Seniors

The 2003 to 2006 National Health and Nutrition Examination Survey revealed that calcium deficiency is particularly common in elderly adults. Although more seniors tend to take calcium supplements than younger adults, their calcium intakes still do not meet the recommended intake, perhaps due to lower calorie intake. Decreased calcium intake increases susceptibility to bone conditions like osteoporosis, particularly since bone loss occurs naturally with age. According to the National Osteoporosis Foundation, adults over age 50 need 1,200 mg of calcium per day, in addition to 800 to 1,000 IU of vitamin D.

Pregnancy and Lactation

Surprisingly, the daily calcium requirement does not increase during pregnancy and lactation. However, pregnant and breastfeeding women should be especially sure to get the recommended 1,000 mg per day. During pregnancy, your developing baby will draw calcium out of your bones if you do not obtain enough from dietary sources, as noted by Baby Center. Likewise, when you are breastfeeding you must provide enough calcium for your baby as well as yourself. Pregnant teens do need higher amounts of calcium; the daily recommended intake during pregnancy for teens under age 19 is 1300 mg.

Children and Adolescents

Infants and children absorb more calcium than adults. During childhood and adolescence, adequate calcium intake is crucial for building strong bones and avoiding bone related disease later in life. The recommended intake for toddlers ages 1 to 3 is 500 mg. Children ages 4 to 8 need 800 mg daily. The calcium needs of adolescents are even higher than adults. Adolescents ages 9 to 18 need 1,300 mg each day to support the rapid bone growth that occurs at this time.

References

Article reviewed by Mia Paul Last updated on: Jul 25, 2011

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