Calculate your daily calcium intake needs based on your age and gender. Ensure you meet your calcium requirements for optimal health.
| Parameter | Value |
|---|---|
| Age | |
| Gender | |
| Daily Calcium Needs |
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Learn about the importance of calcium in the body, how to ensure you get enough, and the potential health risks of both deficiency and excess.
Calcium, the most abundant mineral in the body, is found in some foods, added to others, present in some medicines (such as antacids), and available as a dietary supplement.
Calcium makes up much of the structure of bones and teeth and allows normal bodily movement by keeping tissue rigid, strong, and flexible. It also plays a role in muscle function, blood clotting, nerve transmission, and hormonal secretion.
Intake recommendations for calcium and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine.
Table 1: Recommended Dietary Allowances (RDAs) for Calcium
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 200 mg | 200 mg | ||
| 7–12 months | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1,000 mg | 1,000 mg | ||
| 9–13 years | 1,300 mg | 1,300 mg | ||
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | ||
| >70+ years | 1,200 mg | 1,200 mg |
Calcium is found in various foods. Dairy products, such as milk, yogurt, and cheese, are rich natural sources of calcium. Non-dairy sources include canned sardines and salmon with bones, as well as certain vegetables, such as kale and broccoli.
Calcium absorption varies by type of food. The absorption of calcium from dairy products and fortified foods is about 30%. Certain compounds in plants (e.g., oxalic acid, phytic acid) can decrease calcium absorption by forming indigestible salts with calcium, decreasing its absorption.
A substantial proportion of people consume less than the recommended amounts of calcium. Average daily intakes of calcium from foods and beverages are 1,083 mg for men age 20 and older and 842 mg for women.
Average daily calcium intakes from both foods and supplements are 1,156 mg for men, 1,009 mg for women, and 968 to 1,020 mg for children.
Calcium deficiency can reduce bone strength and lead to osteoporosis. It can also cause rickets in children and other bone disorders in adults, although these disorders are more commonly caused by vitamin D deficiency.
Chronic calcium deficiency can also lead to osteomalacia, or defective bone mineralization and bone softening, which can occur in adults and children.
The following groups are among those most likely to need extra calcium:
Calcium plays a role in bone health, cancer prevention, cardiovascular health, and other areas.
Some research suggests calcium supplementation might help reduce the risk of preeclampsia during pregnancy and improve bone health in older adults.
Excessive calcium intake can lead to hypercalcemia and hypercalciuria, which can cause poor muscle tone, renal insufficiency, hypophosphatemia, constipation, nausea, weight loss, fatigue, polyuria, heart arrhythmias, and a higher risk of CVD mortality.
Calcium has the potential to interact with certain medications, and several types of medications might adversely affect calcium levels. Examples include dolutegravir, levothyroxine, lithium, and quinolone antibiotics.
The Dietary Guidelines for Americans describes a healthy eating pattern as one that includes a variety of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, and oils.
Dairy products, such as milk, cheese, and yogurt, are rich sources of calcium. Some vegetables provide significant amounts of calcium, as do some fortified cereals and juices.