How much calcium do you really need everyday?

By  ,  Onlymyhealth editorial team
Oct 03, 2017
Quick Bites

  •  Calcium is required for growth and maintenance of your bones.
  •  Calcium deficiency may lead to several health problems.
  •  Eat foods that are rich in minerals and vitamins including calcium.

Calcium is a necessary mineral that you need for normal life functions. It helps in building bones and keeps them healthy. Calcium also helps with blood clotting, nerve communication and muscle contractions. Almost all of the calcium in the body is present in the bones and teeth, however, the body cannot produce it.

On the contrary, our body loses calcium everyday through skin, hair, nails, sweat, feces and urine. Therefore, it becomes even more important to recharge the calcium deposits in the body from outside sources in the form of healthy and fresh food items. You should add more calcium in your diet to be able to meet the daily calcium requirement. If you don’t get ample calcium from your food sources, your body will take some from the deposits in your teeth and bones which in turn will have a negative effect on them.

How much do you need?

The amount of calcium you may need daily depends on several factors including age, gender and health. While it is best to get the required amount of calcium from food, you can also get it from supplements. Try to get the recommended daily amount of calcium from food first and then from supplements only when your food doesn’t contain enough calcium. If you get ample calcium from the foods you eat, you would not need to take supplements.

Calcium supplements are available without a prescription in a wide range of preparations and in different amounts. The best supplement is the one that meets your needs based on convenience, cost and availability.

But, how much calcium do you actually need on a daily basis? For normal health conditions, the daily recommended amount of calcium may vary with age and gender. Here is a list of the recommended amount of calcium one must get daily from their food or healthy supplements.

•    Newborns to 6 months: 200 milligrams
•    Babies 7-12 months: 260 milligrams
•    Kids 1-3: 700 milligrams
•    Kids 4-8: 1,000 milligrams
•    Kids and teens 9-18: 1,300 milligrams
•    Adults 19-50: 1,000 milligrams
•    Adult men 51-70: 1,000 milligrams
•    Adult women 51-70: 1,200 milligrams
•    All adults 71 and older: 1,200 milligrams
•    Pregnant/breastfeeding women: 1,000 milligrams
•    Pregnant teens: 1,300 milligrams

Image source : Shutterstock

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