How much calcium does the body need for strong bones?

Calcium is known to keep bones strong, but this mineral also plays many important roles in the body.

Calcium is a very important mineral for the human body, accounting for about 1.5 - 2% of body weight. About 99% of calcium is concentrated in bones, teeth and nails, the remaining 1% exists in the blood and soft tissues.

Calcium is a basic component of bones and teeth, helps strengthen bones and teeth, and participates in the blood clotting process. Calcium is essential for muscle contraction and plays an important role in the transmission of nerve impulses.

1. How much calcium does the body need?

Calcium is considered an essential nutrient in the diet.

The body cannot produce the calcium it needs on its own. It absorbs it through what it eats and drinks or from supplements. This is why calcium is considered an essential nutrient in the diet. So how much calcium is appropriate? Guidelines for calcium intake vary around the world due to diet, genetics, lifestyle and geographical reasons.

According to the Recommended Dietary Allowance Table for Asians - 2005, calcium requirements by age are as follows:

Object	Calcium intake (mg/day)
Children 0 - 5 months	300
Children 6 - 11 months	400
Children 1-3 years old	500
Children 4-6 years old	600
Children 7-9 years old	700
Teenagers 10-18 years old	1,000
Adults 19 - 50 years old	700
People > 50 years old	1,000
Pregnant women	1,000
Breastfeeding women	1,000

According to the National Institutes of Health (NIH), adults in the United States ages 19 to 50, as well as those 71 and older, should get 1,000 mg of calcium per day.

From ages 51 to 70, the recommended daily amount depends on gender. This is due to changes in bone mass during menopause, which women often experience in their early 50s.

Here are calcium recommendations by age from the NIH:

• 0 - 6 months: 200 mg
• 7 - 12 months: 260 mg
• 1 - 3 years old: 700 mg
• 4 - 8 years old: 1,000 mg
• 9 - 18 years old: 1,300 mg
• 19 - 50 years old: 1,000 mg
• 51 - 70 years old (men): 1,000 mg
• 51 - 70 years old (women): 1,200 mg
• Over 70 years old: 1,200 mg

These recommendations do not take into account body differences such as weight, height, and overall health.

2. What effect does calcium have on the body?

Stronger bones

Bone is a mineralized connective tissue that gives structure to the body, and calcium is the main component of each skeleton (most adults have 206 bones in their bodies).

Calcium hardens and strengthens bones to give the body a solid framework. This mineral plays an important role in bone growth and development when you are young. As you age, calcium can help reduce the natural loss of bone density. Without enough calcium, bones can become weak and more prone to fracture.

Helps blood clotting

Blood needs to be able to clot (or stick together) to keep it from bleeding too much when injured. Calcium helps activate platelets to form clots to stop bleeding when a person gets a cut or scratch.

Neurological function

Calcium helps ensure that nerves can send messages around the body. It is responsible for triggering the release of chemicals called neurotransmitters, which are tiny messengers that keep nerves communicating with each other.

Muscle contraction

There are over 600 muscles in the body, and a lot of work goes on behind the scenes to keep them all synchronized and moving properly.

Calcium plays an important role in the complex scientific process that ensures muscles can interact with each other and produce the right amount of force the body needs for different movements.

Teeth and gum health

Teeth need calcium to grow and stay healthy. One study found that calcium supplements in people over 65 reduced the risk of tooth loss with age. Calcium deficiency can also lead to tooth decay and gum disease.

Blood pressure control

Adequate calcium intake has been shown to help regulate blood pressure, especially during pregnancy. This can help prevent pregnancy-related complications such as hypertension and preeclampsia.

Reduce the risk of cancer

Studies suggest that getting enough calcium may help protect against colorectal cancer, although researchers aren't exactly sure how. It may also be linked to a reduced risk of other cancers.

Don't take calcium supplements in the hope of reducing your cancer risk, though. The National Cancer Institute says there's not enough evidence that supplements actually do anything — so it's still best to get your calcium from food.

3. What happens if the body does not get enough calcium?

Calcium deficiency can increase the risk of osteoporosis, making bones brittle and porous...

Low blood calcium levels (hypocalcemia) can lead to problems as the body takes calcium from the bones to compensate. It causes the body to leach calcium from the bones to keep blood calcium levels normal.

This decrease in bone mineral density can eventually weaken bones (osteopenia) and increase the risk of osteoporosis, which makes bones brittle, porous and at higher risk of breaking.

Low calcium levels can be caused by:

• Consuming too much magnesium or sodium (salt);
• Drinking too much alcohol, caffeine;
• Eating disorders;
• Thyroidectomy;
• Long-term use of steroids or corticosteroids;
• Vitamin D deficiency...

Signs of calcium deficiency can include fatigue, muscle aches, and tingling in the hands and feet. Symptoms can be subtle or even impossible to detect without a medical checkup.

Also, low blood calcium levels can be difficult to detect because there may be no symptoms until there is an actual calcium deficiency.

4. Can the body get too much calcium?

Hypercalcemia, or too much calcium, is often caused by primary hyperparathyroidism or some cancers, but it can also occur if too much is taken. If hypercalcemia is caused by supplements and antacids, it usually goes away soon after stopping use.

If left uncontrolled, hypercalcemia can increase the risk of heart attack and other health problems.

The NIH recommends that adults ages 19 to 50 consume no more than 2,500 mg of calcium per day. For those 51 and older, the upper limit is 2,000 mg.

5. How to meet the body's calcium needs?

Yogurt is rich in calcium.

There are many calcium-rich foods that help meet your body's needs:

Dairy products in particular provide a healthy amount of calcium. Just 8 ounces of low-fat vanilla yogurt has 388 mg of calcium, while the same amount of plain, low-fat Greek yogurt has 261 mg.

Vegetables: Kale, spinach, bok choy, broccoli are rich in calcium and other nutrients. 100 grams of cooked kale contains about 150 mg of calcium.

Seafood: Sardines, salmon, shrimp, and crab are good sources of calcium. 100 grams of canned sardines contain about 380 mg of calcium.

Beans and nuts: Tofu, soybeans, almonds, chia seeds are plant sources of calcium. 100 grams of tofu contains about 130 mg of calcium.

Calcium-fortified foods: Many foods are fortified with calcium, such as breakfast cereals, fruit juices, and plant milks. Check the nutrition label to see how much calcium these foods contain.

If you are lactose intolerant, dislike dairy, or follow a vegan diet, it can be difficult to get adequate calcium. In these cases, supplements may be the best option.

Doctors and nutritionists recommend that before starting calcium supplements to determine how much calcium your body may need, it is best to consult a doctor. The body can usually only absorb about 500 mg of calcium at a time. That factor is taken into account when planning meals or deciding when to take supplements.

You should divide your calcium intake throughout the day, do not take calcium supplements immediately after taking your daily multivitamin, and do not eat or add calcium-rich foods to the same meal.

MSc. Dr. Nguyen Duc Minh

Source: https://giadinh.suckhoedoisong.vn/co-the-can-bao-nhieu-canxi-de-xuong-chac-khoe-172250302105559788.htm