Approximately 99 percent of the body's calcium is stored in the bones and teeth. While many people think of bones and teeth as permanent, unchanging structures, they are actually being constantly broken down and rebuilt. Most people think they are getting enough calcium everyday, but, the fact is, they are not - they're calcium deficient.
Daily Recommended Intake
Children (Age 1-3): 500mg
Children (Age 4-8): 800mg
Teens (Age 9-18): 1300mg
Man (Age 19-70): 1000mg
Man (Age > 70): 1300mg
Woman (Age 19-50): 1000mg
Woman (Age > 50): 1300mg
Pregnant (Age 14-18): 1300mg
Pregnant (Age > 18): 1200mg
Calcium deficiency is usually due to an inadequate intake of calcium. When blood calcium levels drop too low, the vital mineral is "borrowed" from the bones. It is returned to the bones from calcium supplied through the diet. The average person loses 400 to 500mg of calcium per day. If an individual's diet is low in calcium, there may not be sufficient amounts of calcium available in the blood to be returned to the bones to maintain strong bones and total body health.
Food Sources - Best Sources of Calcium
While many foods contain calcium, dairy products are the most significant source. Milk, yogurt, cheese and buttermilk contain about 300mg of calcium per serving.
Some green, leafy vegetables — including broccoli, collard greens, kale, mustard greens, turnip greens and bok choy or Chinese cabbage — are good sources of calcium. Canned salmon and sardines, shellfish, almonds, Brazil nuts and dried beans are also good dietary sources of calcium.
A number of other food products, such as breads, cereals and orange juice, are now enriched with calcium, making them a significant source of calcium for people who are lactose intolerant or whose dietary intake of calcium is otherwise inadequate.
There is no apparent difference between eating calcium-fortified foods and eating foods that are naturally rich in calcium. However, calcium-fortified cereals may also contain phytate, which can interfere with calcium absorption.
In addition, high-fiber diets – although healthy – contribute to low calcium levels because the presence of a lot of fiber in the intestines reduces the absorption of many nutrients, including calcium. The fiber “rushes” the food through the intestines so fast that maximum absorption of nutrients may not occur.
Supplements
When we could not get sufficient calcium from our diet, we have to turn to calcium supplement. Below are the primary calcium supplement with reflected % value of elemental calcium.
- Calcium carbonate: 40%
- Calcium phosphate: 38%
- Calcium citrate: 21%
- Lactate calcium: 13%
Calcium carbonate is the most common and least expensive calcium supplement. It should be taken with food for proper absorption in the intestine. While most people digest calcium carbonate very well, some might develop gastrointestinal discomfort or gas. Taking magnesium with it can help to avoid constipation.
Calcium carbonate is 40% elemental calcium. 1000 mg will provide 400 mg of calcium. However, supplement labels will usually indicate how much calcium is present in each serving, not how much calcium carbonate is present.
Calcium phosphate costs more than calcium carbonate, but less than calcium citrate. It is easily absorbed and is less likely to cause constipation and gas than either. 1000 mg will provide 380 mg of calcium.
Calcium citrate can be taken without food and is the supplement of choice for individuals with achlorhydria whose gastric acid in the stomach is absent or low. It is more easily digested and absorbed than calcium carbonate if taken on an empty stomach and less likely to cause constipation and gas than calcium carbonate.
It also has a lower risk of contributing to the formation of kidney stones. Calcium citrate is about 21% elemental calcium. 1000 mg will provide 210 mg of calcium. It is more expensive than calcium carbonate and more of it must be taken to get the same amount of calcium.
Calcium lactate has similar absorption as calcium carbonate, but is more expensive. Calcium lactate and calcium gluconate are less concentrated forms of calcium and are not practical oral supplements.
Side Effects
- Belching
- Gas
- Nausea
- Kidney stones
- Constipation
Overdose
Excessive consumption of calcium carbonate over a period of weeks or months can cause milk-alkali syndrome, which can lead to potentially fatal kidney failure. What constitutes “excessive” consumption is not well known and probably varies a great deal from person to person.
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