Office of Statewide Health Improvement Initiatives
85 East Seventh Place, Suite 220, PO Box 64882
St. Paul, MN 55164-0882 651-201-5443
www.health.state.mn.us/obesity
Nutrition: Calcium
Calcium is a mineral that is needed by the body for
strong bones, normal pulse rate, blood clotting, and
the transmission of nerve impulses.
Calcium facts
Calcium constantly moves in and out of the bones in a
process called remodeling until about the age of 30.
After that the body losses the ability to “bank”
calcium and any bone loss becomes permanent. It is
important for children and young adults to consume
adequate amounts of calcium while they are still able
to build bone density. When there isn’t enough
calcium circulating in the blood due to a poor diet,
the body will leech it from the bones and teeth where
99% of calcium is stored. Over time, this calcium
withdrawal can result in bones that are porous and
weak.
Calcium is important for health but milk is not the
only good or best source. In addition to dairy, other
sources of calcium are green leafy vegetables, tofu,
dried beans, salmon, and sardines.
Calcium and Osteoporosis
Osteoporosis means spongy bones. According to the
National Osteoporosis Foundation, an estimated 10
million Americans have osteoporosis, 2 million men
and 8 million women. Another 34 million Americans
have low bone mass and are at risk of osteoporosis.
There is mounting evidence that the
recommendations for optimal calcium intake may not
be correct and it stems from something called the
Calcium Paradox. The Calcium Paradox notes that the
rate of hip fractures is highest in countries where
calcium intake is relatively high and lowest in
countries where calcium intake is low.
Bone loss
Strategies that can minimize bone loss during
adulthood and old age include:
• Exercise regularly. Weight bearing activities such
as walking, dancing, and lifting weights can help
retain bone density. Water sports are not
considered good weight bearing exercises.
• Get adequate amounts of vitamin D. Vitamin D is
no less important in maintaining bone health
than calcium.
• Get adequate amounts of vitamin K. Studies have
linked consuming 110 micrograms of vitamin K a
day with a 30% drop in hip fractures.
Nutrition: Calcium Fact Sheet – Page 2
Good Food Sources:
•
Milk
•
Yogurt
•
Kale
•
Spinach
•
Broccoli
•
Cheese
•
Salmon
•
Sardines
•
Fortified juices
•
Ice cream
•
Turnip greens
•
Fortified cereals
Requirements across the Lifecycle:
Life-stage
Group
Infants
0-6 months
7-12 months
Children
1-3 years
4-8 years
Males
9-13 years
14-18 years
19-30 years
31-50 years
51-70 years
> 70 years
Females
9-13 years
14-18 years
19-30 years
31-50 years
51-70 years
> 70 years
Pregnancy
</= 18 years
19-30 years
31-50 years
Lactation
</= 18 years
19-30 years
31-50 years
Recommended Dietary
Allowance
210 mg/d
270 mg/d
500 mg/d
800 mg/d
1,300 mg/d
1,300 mg/d
1,000 mg/d
1,000 mg/d
1,200 mg/d
1,200 mg/d
1,300 mg/d
1,300 mg/d
1,000 mg/d
1,000 mg/d
1,200 mg/d
1,200 mg/d
1,300 mg/d
1,000 mg/d
1,000 mg/d
1,300 mg/d
1,000 mg/d
1,000 mg/d
For more information
Nutrition: http://www.health.state.mn.us/nutrition/
Overweight and Obesity Prevention:
http://www.health.state.mn.us/obesity/
Updated June 2012
Nutrition: Calcium Fact Sheet