Calcium: Not Just For Bones

Calcium

Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines.

Calcium is required for vascular contraction and vasodilatation, muscle function, nerve transmission, intracellular signaling and hormonal secretion.

Ninety-percent of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function.

Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone.

Recommended Intakes:

Table 1: Recommended Dietary Allowances for Calcium

Age	Male	Female	Pregnant/ Lactationg
0-6 months*	200mg	200mg
7-12 months*	260mg	260mg
1-3 years	700mg	700mg
4-8 years	1,000mg	1,000mg
9-13 years	1,300mg	1,300mg
14-18 years	1,300mg	1,300mg	1,300mg
19-50 years	1,000mg	1,000mg	1,000mg
51-70 years	1,000mg	1,200mg
71+ years	1,200mg	1,200mg

                        *Adequate Intake (AI)

Dairy foods	Milk, yogurt, cheese
Leafy green vegetables	Broccoli, kale, spinach
Fruits	Oranges
Beans and peas	Tofu, peanuts, peas, black beans, baked beans
Fish	Salmon, sardines
Miscellaneous	Sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar

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