Recommended Daily Calcium Intake
15. Mar, 2012
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).
No comments yet... Be the first to leave a reply!