How much calcium does the body need for strong bones?

Calcium is known for keeping bones strong, and this mineral also plays many other important roles in the body.

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

Calcium is a fundamental building block of bones and teeth, helping to keep them strong and participating in the blood clotting process. Calcium is essential for muscle contraction and plays a crucial role in nerve impulse transmission.

1. How much calcium does the body need?

Calcium is considered an essential nutrient in the diet.

The body cannot produce the necessary amount of calcium on its own. It absorbs it through what we eat and drink 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 factors.

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

Object	Calcium intake (mg/day)
Children aged 0-5 months	300
Children aged 6-11 months	400
Children aged 1-3 years	500
Children aged 4-6 years	600
Children aged 7-9 years old	700
Teenagers aged 10-18	1,000
Adults aged 19-50	700
People over 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 aged 19 to 50, as well as those 71 and older, should supplement their calcium intake with 1,000 mg daily.

For those aged 51 to 70, the recommended daily intake varies depending on gender. This is due to changes in bone mass during menopause, which women typically experience in their early 50s.

Here are the NIH's calcium recommendations by age:

• 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
• Ages 19-50: 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 differences in body types such as weight, height, and overall health.

2. What are the functions of calcium for the body?

Stronger bones

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

Calcium hardens and strengthens bones, giving the body a solid framework. This mineral plays a vital role in bone growth and development during youth. As we age, calcium can help minimize the natural loss of bone density. Without sufficient calcium, bones can weaken and become more prone to fractures.

Helps blood clot

Blood needs to be able to clot (or stick together) to prevent excessive bleeding when injured. Calcium helps activate platelets to form blood clots to stop bleeding when a person gets a scrape or cut.

Nervous system function

Calcium helps ensure that nerves can send messages throughout 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 great deal of work goes on behind the scenes to keep them all synchronized and moving properly.

Calcium plays a crucial role in the complex scientific process that ensures muscles can interact with each other and generate the appropriate amount of force the body needs for various movements.

Dental and gum health

Teeth need calcium to develop and stay healthy. One study showed that calcium supplementation in people over 65 years old helped reduce the risk of age-related tooth loss. A calcium deficiency can also lead to cavities and gum disease.

Control blood pressure

Maintaining adequate calcium levels 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 adequate calcium intake may help protect against colorectal cancer, although researchers are not yet certain exactly how. It may also be linked to a reduced risk of other cancers.

However, don't take calcium supplements in the hope of reducing your cancer risk. The National Cancer Institute says there isn't enough evidence to show that supplements actually do that – so it's best to get your calcium from food.

3. What happens if the body doesn't get enough calcium?

Calcium deficiency can increase the risk of osteoporosis, making bones more prone to fractures and porous.

Low blood calcium levels (hypocalcemia) can lead to problems as the body takes calcium from the bones to compensate. This causes the body to filter calcium from the bones to maintain normal blood calcium levels.

This decrease in bone mineral density can eventually weaken the bone (osteoporosis) and increase the risk of osteoporosis, making the bone brittle, porous, and more prone to fractures.

Low calcium levels can be caused by:

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

Signs of calcium deficiency may include fatigue, muscle aches, and tingling in the hands and feet. These symptoms are difficult or even impossible to recognize without a health checkup.

Furthermore, it is difficult to identify low calcium levels in the blood because there may be no symptoms until a calcium deficiency is actually present.

4. Can the body receive too much calcium?

Hypercalcemia, or having too much calcium, often occurs due to primary hyperparathyroidism or certain cancers, but it can also happen with excessive intake. If hypercalcemia is caused by supplements and antacids, it will usually resolve immediately after discontinuing use.

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

The NIH recommends that adults aged 19 to 50 should not consume more than 2,500 mg of calcium per day. For those 51 years and older, the upper limit is 2,000 mg.

5. How can we meet our body's calcium needs?

Yogurt is rich in calcium.

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

Dairy products, in particular, provide a healthy amount of calcium. Just 236 ml of low-fat vanilla yogurt contains 388 mg of calcium, while the same amount of low-fat, full-fat Greek yogurt contains 261 mg.

Vegetables such as kale, spinach, bok choy, and broccoli are rich in calcium and other nutrients. 100g of cooked kale contains approximately 150mg of calcium.

Seafood: Sardines, salmon, shrimp, and crab are good sources of calcium. 100g of canned sardines contains approximately 380mg of calcium.

Legumes and nuts: Tofu, soybeans, almonds, and chia seeds are good sources of plant-based calcium. 100g of tofu contains approximately 130mg of calcium.

Calcium-fortified foods: Many foods are fortified with calcium, such as breakfast cereals, fruit juices, and plant-based milks. Check the nutrition labels for the calcium content of these foods.

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

Doctors and nutritionists recommend that before starting calcium supplements, it's best to consult a doctor to determine how much calcium your body might need. The body can typically only absorb about 500 mg of calcium at a time. This factor should be taken into account when planning meals or deciding when to take supplements.

It's best to divide your calcium intake throughout the day, avoid taking calcium supplements immediately after your daily multivitamin, and don't eat or supplement with multiple calcium-rich foods at the same time in one meal.

MSc. Dr. Nguyen Duc Minh

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