Adults over 19 years of age need 1,000 milligrams of calcium to meet their recommended daily intake, according to the National Institutes of Health Office of Dietary Supplements. Low levels of calcium can lead to a number of problems, including brittle bones, high blood pressure, an increased risk of colon cancer and cardiovascular disease. Although lack of calcium can be caused by low dairy intake, it can also be due to other reasons.
Dairy and Calcium
Dairy products are the best sources of calcium, according to the Office of Dietary Supplements, so not eating enough of them can certainly lead to a deficiency. A plain 8-ounce yogurt contains 415 milligrams of calcium, which is almost half of the RDI or recommended daily intake. Based on this, eating just two servings of dairy products a day would put you close to meeting your RDI. Calcium from animal sources is also better absorbed by the body. This makes it unlikely for people who eat dairy on a regular basis to suffer a calcium deficiency.
Vegans and Calcium
Strict vegetarians or vegans -- those who eat no animal products whatsoever, including dairy products -- can experience calcium deficiencies unless they take precautions. Still, it’s possible for them to get enough calcium from other sources, such as fortified orange juice, tofu, green leafy vegetables and some brands of soy milk. Vegans who have low calcium levels are probably not eating a well-balanced diet and missing out on dairy-free sources of calcium. A 2007 study published in the “European Journal of Clinical Nutrition” showed that vegans are more likely to suffer from bone fractures. The researchers believe this is due to their avoidance of dairy products, which can lead to a low consumption of calcium-rich foods.
Hypocalcemia
Not all cases of low calcium in the body are connected to a low dairy intake. Hypocalcemia is a calcium deficiency caused by reasons other than diet. A number of medical conditions can lead to hypocalcemia, including pancreatitis, kidney failure, breast and prostate cancers and a blood infection. Diuretics and other medications can also lower your calcium levels.
Calcium Absorption
Even if you’re eating enough dairy products, you might not be absorbing all of the calcium they contain. This can happen for a number of reasons. One is lack of vitamin D. Vitamin D, which is mainly obtained through sun exposure, improves calcium absorption. Age also has an impact on how much calcium you can absorb from the food you eat. According to the Office of Dietary Supplements, children absorb about 60 percent of the calcium available in the foods they eat. Adults, on the other hand, can absorb as little as 15 percent.
References
- Better Medicine; Calcium Deficiency: Causes; Robert Williams, M.D.; May 2011
- “European Journal of Clinical Nutrition”; Comparative Fracture Risk in Vegetarians and Nonvegetarians in EPIC-Oxford; Appleby, P. et al.; December 2007
- Office of Dietary Supplements: Calcium
- The Vegetarian Resource Group; Calcium in the Vegan Diet; Reed Mangels, Ph.D., R.D.; March 2006
