ARCHIVES  |  ABOUT
You're here: Home » Diet and Nutrition » Recommended Daily Calcium Intake

Recommended Daily Calcium Intake

Calcium plays a key role in the overall physiology and biochemistry of the body. The major portion of the calcium stored within the human body is present in bones and teeth. Calcium helps the body with strengthening bones, blood clotting, proper muscle functioning, regulating heart beat and more. People who already suffer from some natural bone loss, and menopausal women that are at higher risk for osteoporosis should pay even closer attention and make sure enough calcium is taken. Calcium is a crucial component of overall health.

The recommended daily intake of calcium varies with age. For children and adults the intake level varies between 1000 mg and 1300 mg. A diet that supplies enough amount of calcium is sure to offer plenty of many other vitamins and minerals.

Milk and milk products like yogurt and cheese are the most common sources. Leafy green vegetables like broccoli, spinach and bok choy are rich in calcium. In nut varieties, brazil nuts and almonds are good. Salmon and sardines are other good sources.

Recommended intake levels for calcium are provided by the Dietary Reference Intakes (DRIs) system. In the below tables the intake levels are presented separately for men and women for different life stages.

Men

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age mg/day Age mg/day
Newborn 0 to 6 months (AI) 200 0 to 6 months 1000
Infancy 7 to 12 months (AI) 260 7 to 12 months 1500
Toddlerhood 1 to 3 years 700 1 to 8 years 2500
Early School Age 4 to 8 years 1000 9 to 18 years 3000
Middle Childhood 9 to 13 years 1300 19 to 50 years 2500
Adolescence/Teenage 14 to 18 years 1300 51 years and above 2000
Adulthood 19 to 50 years 1000
Middle Adulthood 51 to 70 years 1000
Old Age 71 years and above 1200

Women

Recommended Dietary Allowances (RDA) Tolerable Upper Intake Levels (ULs)
Life Stages Age mg/day Age mg/day
Newborn 0 to 6 months (AI) 4 0 to 6 months 1000
Infancy 7 to 12 months (AI) 5 7 to 12 months 1500
Toddlerhood 1 to 3 years 6 1 to 8 years 2500
Early School Age 4 to 8 years 7 9 to 18 years 3000
Middle Childhood 9 to 13 years 11 19 to 50 years 2500
Adolescence/Teenage 14 to 18 years 15 51 years and above 2000
Adulthood 19 to 50 years 15 9 to 18 years and Pregnant/Lactating 2500
Middle Adulthood 51 to 70 years 19 19 to 50 years and Pregnant/Lactating 2500
Old Age 71 years and above 1200

Recommended Dietary Allowance (RDA), Adequate Intake (AI) and Tolerable Upper Intake Level (UL).

Related Ads

No comments yet... Be the first to leave a reply!

Leave a Reply

privacy policy