Calcium
Calcium is an abundant soft metal element. But in the body it interacts to produce the hardest parts of our body, our bones, and teeth.
Calcium is the primary mineral used for the creation and maintenance of bones. Our bones are made up of up to 50% of a modified calcium compound called hydroxylapatite.
In small amounts it also plays a number of other important roles in a healthy human body. There is therefore no mystery why it is so important for us to get adequate quantities of calcium in our diets. What is now also clear is that Vitamin D is essential to our bodies making best use of the calcium we ingest.
Where do I get Calcium from?
The human body cannot produce its own calcium, so it must be obtained from dietary sources or supplementation.
Calcium can be found in the abundant quantities in the following foods:
- Dairy, including cheese, milk and yoghurt
- Dark leafy vegetables, including broccoli and kale
- Fish with soft edible bones, like sardines and canned salmon
A serving of any of these will supply 300-400mg of Calcium, or about a third of dietary requirements.
A great many other readily available foods are calcium fortified. This includes soy milk and many cereals and juices. It is worth consulting the nutrition panel on your favourite foods.
Calcium is also commonly taken in supplement form and if it is a reputable supplement, it will have similar absorption as natural sources. Many supplements will also include Vitamin D, which is required in the diet in order for the body to properly absorb calcium.
How much Calcium do I need?
| Age |
RDI (mg/day) |
0-6 months
|
210 |
| 7-12 months |
270 |
| 1-3 years |
500 |
| 4-8 years |
700 |
| 9-11 years |
1000 |
| 12-18 |
1300 |
| 19-50 |
1000 |
| Women 50+ |
1300 |
| Men 51-70 |
1000 |
| Men 70+ |
1300 |
The above table indicates the quantities of daily calcium recommended by the Australian Government Department of Health and Ageing. These numbers are very similar to the American Recommended Dietary Allowances (RDA's).
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What the table shows is that growing adolescents require more calcium than healthy adults.
Additionally, once women are over the age of 50 and men over the age of 70, it is recommended that they increase their intake of calcium in an additional effort to stave off conditions associated with reduced bone density.
There are some concerns that at very high doses, calcium may interfere with the absorption of other minerals (zinc and iron). There appears to also be a link between excess calcium and kidney stones. Accordingly, the Australian Government has set a conservative upper recommendation of 2500mg per day.
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