Calcium

Calcium is the most abundant mineral in your body. It is very important for:

• bone health
• teeth
• nerve function
• muscles
• blood clotting.

If you do not get enough calcium in your diet you may be at risk for losing calcium from your bones, making them thinner and weaker. This condition is called osteoporosis.

How much calcium you need depends on your age.

The recommendations are:

 
GROUP                                   MG CALCIUM/DAY 
Children 4 to 8                                     800 
Children 9 to 18                                   1300 
Adults 19 to 50                                    1000 
Adults over 50                                     1200

Dairy products are one of the best sources of calcium. Calcium may also be found in a variety of other foods, as listed in the following table.

 
FOOD               SERVING SIZE    MG CALCIUM (APPROXIMATE) 

Milk, whole, 
  2%, 1%, or skim     8 oz              300 
Yogurt                8 oz              300 
Cheddar cheese        1 oz              200 
Ice cream             1/2 cup           100 
Frozen yogurt         1/2 cup           100 
Cottage cheese        1/2 cup            90 
Tofu, firm            4 oz              250 
Soy milk,                                   
  unfortified         8 oz               80 
Greens (collard, 
  kale, mustard)      1/2 cup        80-150 
Red beans, 
  chickpeas           3/4 cup            60 
Sardines                              
  (with bones)        3 oz              350 
Salmon, canned 
  (with bones)        3 oz              180 
Molasses,
  blackstrap          1 tablespoon      125 
Corn tortillas        2                  90 
Seaweed, dry          1/2 cup           100 

Many brands of orange juice, cereal, and bread are fortified with extra calcium. Check the labels.

If you can get enough calcium in your diet, you do not need to take calcium supplements. Dairy products are the easiest source of calcium. It is hard to get enough calcium if these products are not a part of your diet.

Some people cannot digest most dairy products because their bodies lack the enzyme needed to break down milk sugar (lactose). They must follow a lactose-free diet. There are nonprescription products to help such people digest dairy products. You can ask your health care provider, nutritionist, or pharmacist about these products.

If you do need calcium supplements, many types are available. The calcium is usually combined with carbonate, citrate, lactate, gluconate, or phosphate. The body absorbs all of these forms of calcium equally well. However, avoid bone meal, dolomite, and oyster shell calcium because they may contain lead or other toxic metals. Check labels to see how much "essential calcium" is in each pill.

If you do not get enough calcium, you may have muscle cramps in your hands and feet.

You may also develop osteoporosis, which may result in:

• a gradual loss of height
• humping of the back
• bones that break easily
• serious fractures if you fall.

The following can make it harder for your body to absorb calcium:

• caffeine
• too much dietary fiber
• phosphates (in soft drinks)
• some medicines, such as tetracycline (an antibiotic) and antacids that contain aluminum.

Vitamin D increases calcium absorption.

• If you are losing height or getting a hump in your back, see your health care provider.
• If you are diagnosed with osteoporosis, follow your health care provider's treatment recommendations.
• Take calcium supplements if you are advised to do so.
• Eat more calcium-rich food: dairy products, green leafy vegetables, citrus fruit, and sardines.
• If you do not have a problem with digesting dairy products, add cheese to salads and entrees and milk to casseroles and soups. If you are trying to cut back on fat, use only nonfat milk and fat-free and reduced-fat cheese.
• Get plenty of exercise. Walk a mile a day if you can. Your body needs exercise to help it use the calcium in your diet to strengthen your bones.