Calcium
Calcium is the most abundant mineral in the body. Beyond building strong bones and teeth, it is a key player in blood clotting, muscle contraction, and nerve signaling.
Functions and Benefits
Recommended Dietary Allowance (RDA)
| Life Stage | Age Group | Men (mg/day) | Women (mg/day) |
|---|---|---|---|
| Infants | 0 – 12 months | 200 – 260 mg | 200 – 260 mg |
| Children | 1 – 8 years | 700 – 1,000 mg | 700 – 1,000 mg |
| Teens | 9 – 18 years | 1,300 mg | 1,300 mg |
| Adults | 19 – 50 years | 1,000 mg | 1,000 mg |
| Seniors | 51 – 70+ years | 1,000 – 1,200 mg | 1,200 mg |
*Women over 51 require higher doses (1,200mg) to slow bone loss after menopause.
Top Food Sources (mg)
Dairy & Tofu: Tofu (434mg), Yogurt (415mg), Milk (300mg).
Seafood: Canned Sardines (351mg).
Greens: Bok Choy (79mg), Kale (47mg), Broccoli.
Others: Dried Figs (61mg), White Beans (81mg).
Absorption Inhibitors
Spinach and rhubarb are high in oxalates, which block calcium absorption. Broccoli and kale are better plant-based sources for absorption.
Concentrated sources like wheat bran and certain dried beans can also reduce the amount of calcium your body successfully absorbs.
Risks: Too Little vs. Too Much
Deficiency: Leads to Rickets in children and Osteoporosis in adults. Symptoms include muscle cramps, numbness, and heart arrhythmias.
Overdose (Hypercalcemia): Excessive supplements can cause Kidney Stones, nausea, and interfere with the absorption of Magnesium and Phosphorus.
Conclusion: Calcium is essential throughout life, especially for preventing bone weakening after menopause. Always balance intake with Vitamin D for optimal absorption and avoid excessive supplementation to protect your kidneys.