Recommended Calcium In Your Diet

calcium supplement
Calcium can be found in a variety of foods.. Michael Grimm / Getty Images

Calcium and Vitamin D are important nutrients that are critical to bone health.  Without adequate calcium and Vitamin D, the body cannot maintain normal bone health and structure, and people who don't have adequate nutrients can be susceptible to bone problems including osteoporosis and fracture.

The following is the recommended dietary allowance (RDA) for calcium as published by National Academy of Sciences.

  While calcium and Vitamin D are not the only essential nutrients for proper bone health, they are two critical components, and often individuals lack adequate intake.  The good news, is that even if your diet does not provide adequate calcium, there are ways to supplement your intake.  People should ensure they are taking adequate calcium in their diet, and if not, discuss with their physician or nutritionist how they can increase their intake.

Here are the recommended amounts of calcium that different people should consume each day:

Children

  • Age 1 to 3 years: 700 mg
  • Age 4 to 8 years: 1000 mg

Women

  • Age 9 to 18 years: 1300 mg
  • Age 19 - 50 years: 1000 mg
  • Over Age 51 years: 1200 mg

Pregnant Women

  • Under Age 19: 1300 mg
  • Age 19 and Over: 1000 mg

Lactating Women

  • Under Age 19: 1300 mg
  • Age 19 and Over: 1000 mg

Men

  • Age 9 to 18 years: 1300 mg
  • Age 19 - 70 years: 1000 mg
  • Over Age 71 years: 1200 mg

These recommendations were published in 2010 by the National Academy of Sciences.

 

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