Inherent Nutrition

Topics covered:

• What is calcium?
• What does calcium do for us?
• What types of foods contain calcium?
• What is the Recommended Daily Allowance (RDA)?
• Are there health risks associated with calcium?
• References

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What is calcium?

Calcium is an essential micronutrient (macro-mineral). We have more calcium in our bodies than any other mineral. Our bodies need Vitamin D in order to absorb calcium from our diet.

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What does calcium do for us?

Calcium binds with phosphate to build and maintain our skeletal system. Although calcium and phosphate work together, they also mimic each other; the higher the calcium levels in our blood the lower the phosphate, and vise versa. Further, calcium transports the brain messages throughout our nervous system, assists in the secretion of hormones, and helps contract and expand our muscles. Lastly, calcium may help lower the risk of colon and prostate cancer.

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What types of foods contain calcium?

Calcium can naturally be found in foods such as vegetables, fruits, kale, tofu, fish and dairy products.

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What is the minimum Recommended Daily Allowance (RDA)?

Ages 0-6 months: 200 mg

Ages 7-12 months: 260 mg

Ages 1-3 years: 700 mg

Ages 4-8 years: 1,000 mg

Ages 9-18 years*: 1,300 mg

Ages 19-70 years*: 1,000 mg

Ages 71+ years: 1,200 mg

*If you are pregnant or breast feeding, consult with a dietitian for your RDA?

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Are there health risks associated with calcium?

Calcium deficiency leads to rickets (soft and distorted bones in children), osteoporosis (bone density loss), tooth decay, and convulsions.

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References:

1. Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
2. “Minerals.” U.S. National Library of Medicine. March 9, 2009. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
3. “Calcium.” U.S. National Library of Medicine. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
4. “Calcium.” American Cancer Society. December 2, 2010. Retrieved April 15, 2011. <http://www.cancer.org>
5. “Calcium and Milk.” Harvard School of Public Health. 2011. April 15, 2011 <http://www.hsph.harvard.edu/nutritionsource/index.html>
6. “Calcium.” Health Supplements Nutritional Guide. 2008. Retrieved April 15, 2011 <http://www.healthsupplementsnutritionalguide.com>
7. Griffin, Morgan R. “Calcium.” WebMD. David Kiefer, MD. November 24, 2010. Retrieved April 21, 2011 <http://www.WebMD.com>

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Disclaimer

Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.

General Safety Advisory

This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.