Calcium: Essentials for Health
Sep 09, 2024
Calcium: Essential for Health
How Much Calcium Do We Need Per Day?
The recommended daily intake of calcium varies by age and gender:
- Adults (19-50 years): 1,000 mg per day
- Women over 50: 1,200 mg per day
- Men over 70: 1,200 mg per day
- Pregnant/Breastfeeding women: 1,000 mg per day
Top Sources of Calcium
- Dairy: Milk, cheese, yogurt
- Non-dairy: Tofu, fortified plant-based milks (almond, soy), leafy greens (kale, bok choy), almonds, chia seeds, fortified orange juice, canned fish with bones (sardines, salmon)
What Helps Calcium Absorption?
- Vitamin D: Essential for calcium absorption. Sources include sunlight, fortified foods, and fatty fish.
- Magnesium: Helps regulate calcium levels. Found in leafy greens, nuts, and seeds.
- Weight-bearing exercise: Stimulates bone strength and supports calcium utilization.
*See my blog on these powerful nutrients also*
Who May Need Supplements?
- People with lactose intolerance or dairy allergies: May struggle to get enough calcium from diet alone.
- Postmenopausal women: Often require more calcium due to bone density loss.
- Vegans: May need supplements if not consuming enough fortified plant-based foods.
Who Should Avoid Calcium Supplements?
- People with hypercalcemia (high calcium levels in the blood): Can lead to kidney stones or other complications.
- Individuals with certain heart or kidney conditions: High calcium intake can exacerbate these conditions.
Signs of Low Calcium (Hypocalcemia)
- Muscle cramps or spasms
- Tingling in the hands and feet
- Brittle nails
- Weak bones (osteopenia or osteoporosis)
- Fatigue
- Difficulty concentrating
Signs of Too Much Calcium (Hypercalcemia)
- Nausea and vomiting
- Kidney stones
- Frequent urination
- Constipation
- Weakness and fatigue
- Confusion
Lactose Intolerance and Calcium
Lactose intolerance is becoming more prevalent, and many people are turning to dairy-free alternatives. It’s important to ensure that plant-based milk substitutes are fortified with calcium and other nutrients like vitamin D.
Milk vs. Almond, Coconut, and Soy Milk Comparison Chart
| Nutrient | Cow's Milk (1 cup, 2%) | Almond Milk (1 cup, unsweetened) | Coconut Milk (1 cup, unsweetened) | Soy Milk (1 cup, unsweetened) |
|---|---|---|---|---|
| Calories | 122 | 30 | 45 | 80 |
| Protein | 8 g | 1 g | 0.5 g | 7 g |
| Carbs | 12 g | 1 g | 1.5 g | 4 g |
| Calcium | 300 mg (30%) | 450 mg (45%) | 350 mg (35%) | 300 mg (30%) |
| Vitamin D | 100 IU (15%) | 100 IU (15%) | 100 IU (15%) | 100 IU (15%) |
| Magnesium | 24 mg | 17 mg | 16 mg | 60 mg |
| Potassium | 366 mg | 160 mg | 50 mg | 300 mg |
Day Menu with Enough Calcium (Including Dairy)
Breakfast:
- Greek Yogurt Parfait with berries and chia seeds
(1 cup yogurt = 250 mg calcium, 1 tbsp chia seeds = 80 mg calcium) - 1 slice whole grain toast with almond butter
Snack:
- Almonds (1 oz) = 75 mg calcium
Lunch:
- Salmon Salad with mixed greens, feta cheese, and a lemon vinaigrette
(2 oz feta cheese = 140 mg calcium)
Snack:
- Fortified Orange Juice (1 cup) = 350 mg calcium
Dinner:
- Stir-fry with tofu, broccoli, and bok choy
(½ cup tofu = 200 mg calcium, 1 cup broccoli = 60 mg calcium, 1 cup bok choy = 75 mg calcium)
Total Calcium: ~1,500 mg
Day Menu with Enough Calcium (Dairy-Free)
Breakfast:
- Smoothie with fortified almond milk, spinach, and banana
(1 cup almond milk = 450 mg calcium, 1 cup spinach = 30 mg calcium)
Snack:
- Chia Pudding made with coconut milk and berries
(1 tbsp chia seeds = 80 mg calcium, 1 cup coconut milk = 350 mg calcium)
Lunch:
- Tofu Salad with mixed greens and tahini dressing
(½ cup tofu = 200 mg calcium, tahini = 60 mg calcium)
Snack:
- Fortified Orange Juice (1 cup) = 350 mg calcium
Dinner:
- Quinoa Bowl with roasted vegetables and tahini sauce
(1 cup cooked quinoa = 30 mg calcium, tahini = 60 mg calcium)
Total Calcium: ~1,560 mg
Ensuring that milk substitutes contain calcium, along with vitamin D and magnesium, helps promote proper absorption, especially for those following a dairy-free diet.
References:
- National Institutes of Health (NIH) Office of Dietary Supplements. "Calcium Fact Sheet for Consumers."
- Harvard T.H. Chan School of Public Health. "Calcium and Milk: What’s Best for Your Bones and Health?"
- Canadian Osteoporosis Society. "Calcium Recommendations and Intake."
Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com
Ph. 780-814-2983
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