May 13, 2013 5 min read
Insufficient calcium leads to bone loss, muscle cramps and insomnia. Too much calcium may result in calcium being deposited in unwanted areas of the body such as the arteries. So, where is the sweet spot for calcium intake? T
he chart at the end of this article from the National Institute of Health (NIH) lists the recommended daily allowance for calcium needed to insure good health for all ages. Following is some information about calcium to help you understand this vital mineral:
Supplemental calcium comes in the form of a compound. The most common calcium supplement is calcium carbonate. Calcium carbonate is 40% calcium by weight and calcium citrate is 20-25% calcium by weight. Some supplements list elemental calcium and some do not. This is important because a supplement stating 500 mg. calcium may only contain 200 mg. of elemental calcium. On the other hand, if it is elemental, then 500 mg. is a hefty dose – too much for one dose. Know your source.
I have found that many of my patients do consume too much calcium – especially those who eat a lot of dairy. On top of this some are taking very high doses of calcium supplements thinking if the RDA is 1,200 mg. then they should take 1,200 mg. of supplemental calcium. Remember 1,000 – 1,200 mg. total, from all sources. That said, many of my patients who have osteoporosis are not getting enough calcium for a variety of reasons. This is why patients need individualized assessments. Also, chronic gastrointestinal problems can lead to malabsorption and these people may need more calcium and magnesium along with a good work up as to why they have GI problems.
Dairy is high in calcium, however a lot of people are lactose intolerant or allergic to dairy. One 6 – 8 ounce serving of yogurt or milk contains ~ 300 mg. of calcium. Some of my favorite non-dairy calcium rich sources include: Sardines, salmon, sesame seeds, almonds, collard greens and figs. The herb nettles is an amazing source of calcium – If you are interested in making infusions of nettles there is an article on my website under osteoporosis articles. Tahini (sesame seeds) dressing is loaded with calcium and great for salads and veggies.
The International Osteoporosis Foundation has a food chart to look up foods that contain calcium www.iofbonehealth.org search – calcium-rich foods
As noted above, calcium citrate absorbs better than calcium carbonate because it has an acid component – you need acid to digest calcium. Calcium carbonate is not the best for most people because you need to take it with food and it dilutes the acid needed not only for calcium absorption but also for protein and other foods that need acid to break down. Many people take the antacid Tums as their supplement. This practice may actually lead to bone lose years down the road. Remember that you must balance your calcium with magnesium. The best supplemental magnesium source is magnesium citrate or magnesium glycinate.
I am dairy-free and a light eater so I do take a calcium and magnesium supplement. I found a liquid product of calcium citrate and magnesium citrate. One tablespoon = 250 mg. calcium and 170 mg. of magnesium. I always take one tablespoon before bed. Why before bed? Bone loss occurs more during the night and I have low bone mass. Calcium and magnesium also help with sleep. As mentioned above, small amounts throughout the day of calcium rich foods is the best and adding a supplement if necessary.
If you have any questions regarding calcium please leave it in the comments section - I actually read my comments.
The National Institute of Health recommends the following RDA for Calcium intake:
Table 1: Recommended Dietary Allowances (RDAs) for Calcium [1] | ||||
Age |
Male |
Female |
Pregnant |
Lactating |
0–6 months* |
200 mg |
200 mg |
||
7–12 months* |
260 mg |
260 mg |
||
1–3 years |
700 mg |
700 mg |
||
4–8 years |
1,000 mg |
1,000 mg |
||
9–13 years |
1,300 mg |
1,300 mg |
||
14–18 years |
1,300 mg |
1,300 mg |
1,300 mg |
1,300 mg |
19–50 years |
1,000 mg |
1,000 mg |
1,000 mg |
1,000 mg |
51–70 years |
1,000 mg |
1,200 mg |
||
71+ years |
1,200 mg |
1,200 mg |
Resources and references
Office of Dietary Supplements
Heaney RP, Recker RR, Stegman MR, Moy AJ. Calcium absorption in women: relationships to calcium intake, estrogen status, and age. J Bone Miner Res 1989;4:469-75. [PubMed abstract]
• Massey LK, Whiting SJ. Caffeine, urinary calcium, calcium metabolism, and bone. J Nutr 1993;123:1611-4. [PubMed abstract]
• Hirsch PE, Peng TC. Effects of alcohol on calcium homeostasis and bone. In: Anderson J, Garner S, eds. Calcium and Phosphorus in Health and Disease. Boca Raton, FL: CRC Press, 1996:289-300.
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