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Calcium is an essential mineral that plays a vital role in maintaining strong bones and teeth , supports muscle function , nerve transmission and other important key processes.
Natural sources of calcium include dairy products such as milk , cheese, and yogurt , as well as leafy greens such as kale and broccoli , fortified plant-based milk alternatives, tofu, and some fish such as salmon and sardines . Eating a varied diet that includes these calcium-rich foods can meet your daily calcium needs relatively easily.
The recommended daily intake of calcium varies depending on age , gender and specific circumstances . Infants , children , adolescents and adults have different calcium requirements.
Infants aged 0-6 months on average need about 200-250 mg of calcium per day, while for young children and teenagers the recommended calcium intake ranges from 700-1300 mg per day. For men and women, the recommended intake is higher and ranges between 1000-1300 mg per day.
Calcium absorption and utilization can be affected by several factors , including the presence of synergistic nutrients. For example, vitamin D plays a vital role in calcium absorption and helps regulate calcium levels in the body. Other nutrients such as magnesium , phosphorus and vitamin K are also involved in supporting calcium metabolism and bone health . Ensuring adequate intake of these nutrients through a balanced diet or supplementation can help optimize calcium utilization.
While calcium is essential for health , it is important to avoid excessive intake . Taking more calcium than recommended can increase the risk of certain health problems , including kidney stones and cardiovascular problems . The tolerable upper level of calcium intake is generally set at 2500-3000 mg per day for adults , however we do not recommend trying to meet these high values. With calcium, it is not about having the highest possible intake , but it is ideal to receive it in an optimal range with regard to gender and body weight .
Calcium also interacts with potassium and other substances to help regulate electrolyte balance . Electrolytes are necessary for the proper functioning of nerves and muscles , maintaining hydration and supporting cellular activity . Calcium, together with potassium , sodium and magnesium, plays a key role in electrolyte balance and ensures optimal cellular communication and function .
A healthy balance of these minerals and electrolytes is essential for maintaining overall health and supporting vital bodily functions .
The best forms of calcium include calcium citrate and calcium carbonate . Calcium oxide is among the most difficult to absorb forms .