Most people should consume as close to the recommended dietary allowance amount of calcium each day as possible. The U.S. Office of Dietary Supplements notes that most people do not get the recommended amount of calcium from food alone. Taking a calcium supplement often proves beneficial in helping people meet their calcium requirements. While it is usually fine for people to take more than the recommended dietary allowance of calcium for their age group, they should never exceed the tolerable upper intake level unless they are under the guidance and supervision of a doctor.
Children and Adolescents
The recommended dietary allowance of calcium is 700 mg a day for children between the ages of 1 and 3 years and 1,000 mg a day for children between the ages of 4 and 8. Children and adolescents between the ages of 9 and 18 have a recommended dietary allowance of 1,300 mg of calcium a day. The tolerable upper intake of calcium is 2,500 mg a day for all children between the ages of 1 and 8 and 3,000 mg a day for children and teenagers between 9 and 18 years of age.
Adult Men
The recommended dietary allowance of calcium for men between the ages of 19 and 70 years old is 1,000 mg a day. Since the body’s ability to efficiently absorb calcium decreases with age, men older than 70 require larger amounts of calcium. These elderly men should get at least 1,200 mg of calcium a day. The tolerable upper intake level is 2,500 for men between the ages of 19 and 50 and 2,000 mg a day for men older than 50.
Adult Women
Women between the ages of 19 and 50 have a recommended dietary allowance of 1,000 mg of calcium a day. Women older than 50 have an increased need for calcium because they experience greater bone loss and have more difficulty than younger women absorbing calcium. These women should get at least 1,200 mg of calcium a day. The tolerable upper intake level is 2,500 for women between the ages of 19 and 50 and 2,000 mg a day for women older than 50.
Exceptions
Most people can consume daily doses of calcium that fall between the recommended dietary allowance and tolerable upper intake level for their age group and gender without experiencing any adverse reactions. Some exceptions exist, however. For example, people who have a calcium deficiency may temporarily require amounts greater than the tolerable upper intake level to bring their calcium levels up to an appropriate level. People who believe they may require more or less calcium than other people of their same age group or gender should ask their doctor for advice regarding their calcium dosage.
Considerations
The body absorbs calcium best when a person consumes no more than 500 mg at one time, according to the U.S. Office of Dietary Supplements. Because of this, most people should take a calcium supplement containing less than 500 mg of calcium multiple times throughout the day instead of taking one calcium supplement containing an amount larger than 500 mg. For example, if a person’s daily calcium recommendation was 2,000 mg, she may wish to take four doses of 500 mg of calcium each day rather than one 2,000 mg dose a day.
Member Comments