Calcium is an essential mineral needed for building and maintaining strong bones and teeth, regulating the rhythm of your heart, transmitting nerve impulses and helping blood clot. About 99 percent of the calcium in your body is in your bones and teeth, while the rest is in your tissues and blood. Your calcium need goes up as you age, and it is essential you get enough calcium from food or supplements on a daily basis.
Deficiency
Maintaining adequate blood levels of calcium is essential for your health. Calcium balance is so important that if your blood calcium level drops too low, your body will take calcium from your bones to restore its levels. Several factors can contribute to low serum levels of calcium, including inadequate vitamin D intake, and high sodium, protein, caffeine and phosphorous intake. If you consume a low-calcium diet for an extended period of time, you have a risk of developing osteoporosis, according to the Linus Pauling Institute.
Osteoporosis
Osteoporosis, or "porous bone," causes weak and brittle bones that increase your risk of bone fractures. Especially prevalent among older adults, osteoporosis results when your bone loses density due to an imbalance between building and destruction of bones. Bones are in a natural state of remodeling, and, after the age of 30, bone destruction usually exceeds bone building, according to the Harvard School of Public Health. Although women develop osteoporosis more commonly, men are also at risk. Adequate calcium intake is essential in building strong bones and preventing or slowing down bone loss.
Dietary Intake
The recommended dietary intake for calcium differs with age and gender. Men between 50 and 70 years of age should get 1,000 mg of calcium, while men 71 years or older should increase their intake to 1,200 mg per day. Besides getting adequate levels of calcium, it is essential you get vitamin D as well. You need vitamin D for optimal calcium absorption. Even if your daily calcium intake is enough, if your vitamin D intake is low, your body may not be able to absorb all the calcium it needs. The recommended daily vitamin D intake for men between 51 and 70 years is 15 mcg, and for men 71 years or older, 20 mcg per day.
Sources
Aside from taking calcium supplements, many foods are good sources of the mineral. For example, 8 oz. of milk or yogurt contains 300 mg; 3 oz. of cheddar cheese has 600 mg; 1/2 cup of tofu has 258 mg; 1 cup of spinach has 230 mg; and 1 cup of kale has 122 mg of calcium, according to the Linus Pauling Institute. Good vitamin D sources are fatty fish, such as salmon, mackerel and sardines; eggs; milk; and fortified cereals and juices. Your body can also produce vitamin D in response to sunlight.
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