Building and sustaining healthy bones and teeth is contingent upon adequate daily intake of the mineral calcium. This mineral also plays a significant role as an electrolyte, an electrically charged ion particle, which regulates heart, muscle and nerve functions. All age groups should include calcium-rich foods in the diet, but adults are especially susceptible to health complications from poor calcium intake. If you want to keep your skeletal system healthy for the span of your life, this mineral is key.
Daily Calcium Intake
The recommended daily allowance, or RDA, of calcium established by the Institute of Medicine is based on the body's requirement of the mineral to maintain bone health and proper nervous system functions. Adults ages 19 to 50 are required to consume 1,000 mg per day. Men ages 51 to 70 require this same amount, but women in this age group need 1,200 mg due to hormonal changes that can impact bone mass. At 70 years of age and above, both genders require 1,200 mg per day.
Calcium and Healthy Bones
The risk of bone mass loss and weakening increases as you age. According to the Harvard School of Public Health, bone production is most viable from youth to age 30, but after that, you start to lose bone as part of the normal process of aging. Inadequate calcium intake from dietary sources accelerates the process and causes your body to pull calcium from your bones, placing it in your bloodstream so that your nervous system can function at normal capacity. Borrowing calcium from bone eventually results in osteoporosis and the destruction of your skeletal system.
Calcium-Rich Foods
As you age, you can reduce your risk of bone disease by getting the required amount of calcium in your diet or taking calcium supplements as advised by your physician. Calcium is plentiful in a variety of foods, not just dairy, and you can satisfy your intake requirement with a well-balanced diet. Low-fat dairy including milk, yogurt or cheese provides 296 to 415 mg of calcium per serving. Canned salmon or sardines have 181 to 324 mg per 3-oz. serving. Spinach, turnip greens, collards, kale and cabbage yields 74 to 123 mg per 1/4-cup serving. Fortified grains, like cereal or waffles, provide 100 to 1,000 mg per serving.
Additional Considerations
In order for your body to properly absorb calcium, you also need 600 IU daily of vitamin D, which is found in egg yolks, fish, fortified cereals and milk. Excessive intake of supplemental forms of calcium above the tolerable upper intake level of 2,000 mg per day can increase your risk of hypercalcemia, or high blood calcium, which may cause kidney failure or tissue calcification. This condition is not common in healthy adults but may occur if you have thyroid disease. Consult your physician for recommendations on daily calcium intake and sources based on your age and health status.
References
- Office of Dietary Supplements; Calcium
- Harvard School of Public Health; Calcium and Milk: What's Best For Your Bones and Health?
- Centers for Disease Control and Prevention; Calcium and Bone Health
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Calcium and Vitamin D; Important at Every Age; January 2011
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