Calcium should be a very important part of your daily diet. If you do not absorb a sufficient amount of calcium into your body, then in the long run it can cause problems with bone and tooth growth and formation.

At one point in time, it was thought that too much calcium intake would contribute to the formation of kidney stones. Now studies have shown that high calcium intake can actually decrease the formation of kidney stones. However, this does not mean you should go overboard and add a large amount of products with calcium to your diet – this can actually hurt your body. It can cause hypocalcaemia, reduce the absorption of other minerals and compromise your kidney function.

You should also be sure that along with ensuring that you have a sufficient amount of calcium in your diet, that you also include Vitamin D, which helps the body absorb the calcium.

How should you get the calcium that you require? Dairy products are known for the amount of calcium they have. Milk also has vitamin D to help absorb the calcium.

Unfortunately, much of the population is allergic to dairy products, particularly those who are not of Indo-European descent. There are also people (like vegans) that do not consume dairy products because of ethical reasons. Therefore they must find other ways to get the calcium they need to stay healthy. There are many other food products that have calcium in them such as oranges, broccoli, seaweeds, almonds, sesame seeds, and many more including crushed eggshells.

There is also an abundance of health supplements on the market that can substitute for food products. However, it is suggested be medical authorities that if you use a supplement, you only take 500 mgs at a time. This is because the more calcium that you put into your body, the less your body absorbs. You should also spread your doses throughout the day. Recommended intake of calcium ranges from 1000 to 1200 mgs a day depending on your age.

You can find the calcium content amount in most foods in the USDA National Nutrient Database. Calcium amounts required for a healthy body must be met throughout life or the deficiency can have harm effects. Long-term deficiency of calcium can cause osteoporosis. It has also been shown that calcium increases lymphatic fluids.

As mentioned, the calcium required to have a healthy body varies by age. Babies 0-6 months need 210 mgs per day; babies 7-12 months require 270 mgs per day. Toddlers 1-3 years of age should intake 500 mgs per day. Children 4-8 years of age need 800 mgs a day and children 9-18 years require 1300 mgs a day. As for adults, those 19-50 years of age need 1000 mgs a day and older adults should take 1200 mgs of calcium per day.

In conclusion, everyone should have the recommended mgs of calcium a day to stay healthy. Without calcium, our bones and teeth can become very brittle and we can have problems such as osteoporosis in our later years. So for those of you who can tolerate dairy products, eat/drink them daily. For those who cannot, take a multivitamin or calcium supplement daily.

By: Colin Albert