Calcium — Health Professional Fact Sheet. Introduction. Calcium, the most abundant mineral in the body, is found in some foods, added to others, available as a dietary supplement, and present in some medicines (such as antacids). Calcium is required for vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormonal secretion, though less than 1% of total body calcium is needed to support these critical metabolic functions . Serum calcium is very tightly regulated and does not fluctuate with changes in dietary intakes; the body uses bone tissue as a reservoir for, and source of calcium, to maintain constant concentrations of calcium in blood, muscle, and intercellular fluids . Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time . DRI is the general term for a set of reference values used for planning and assessing the nutrient intakes of healthy people. These values, which vary by age and gender, include: Recommended Dietary Allowance (RDA): average daily level of intake sufficient to meet the nutrient requirements of nearly all (9. Adequate Intake (AI): established when evidence is insufficient to develop an RDA and is set at a level assumed to ensure nutritional adequacy. Estimated Average Requirement (EAR): average daily level of intake estimated to meet the requirements of 5. It is usually used to assess the adequacy of nutrient intakes in populations but not individuals. Tolerable Upper Intake Level (UL): maximum daily intake unlikely to cause adverse health effects . They are listed in Table 1 in milligrams (mg) per day. Table 1: Recommended Dietary Allowances (RDAs) for Calcium . Nondairy sources include vegetables, such as Chinese cabbage, kale, and broccoli. Spinach provides calcium, but its bioavailability is poor. Most grains do not have high amounts of calcium unless they are fortified; however, they contribute calcium to the diet because they contain small amounts of calcium and people consume them frequently. Foods fortified with calcium include many fruit juices and drinks, tofu, and cereals. Selected food sources of calcium are listed in Table 2. Table 2: Selected Food Sources of Calcium . DVs were developed by the U. S. Food and Drug Administration to help consumers compare the nutrient contents among products within the context of a total daily diet. The DV for calcium is 1,0. Foods providing 2. DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. Department of Agriculture’s (USDA’s) Nutrient Database Web site lists the nutrient content of many foods and provides comprehensive list of foods containing calcium arranged by nutrient content and by food name.** Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.*** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium. In its food guidance system, My. Plate, the U. S. Department of Agriculture recommends that persons aged 9 years and older eat 3 cups of foods from the milk group per day . A cup is equal to 1 cup (8 ounces) of milk, 1 cup of yogurt, 1. Cheddar), or 2 ounces of processed cheese (such as American). Dietary supplements. The two main forms of calcium in supplements are carbonate and citrate. Calcium carbonate is more commonly available and is both inexpensive and convenient. Due to its dependence on stomach acid for absorption, calcium carbonate is absorbed most efficiently when taken with food, whereas calcium citrate is absorbed equally well when taken with or without food . Calcium citrate is also useful for people with achlorhydria, inflammatory bowel disease, or absorption disorders .
![]() ![]() Other calcium forms in supplements or fortified foods include gluconate, lactate, and phosphate. Calcium citrate malate is a well- absorbed form of calcium found in some fortified juices . ![]() ![]() ![]() For example, calcium carbonate is 4. Fortunately, elemental calcium is listed in the Supplement Facts panel, so consumers do not need to calculate the amount of calcium supplied by various forms of calcium supplements. 34 1200 calorie diet plans you can use to lose weight and/or gain muscle depending on your weight and height. These 1200 calorie diet meal plans work.The percentage of calcium absorbed depends on the total amount of elemental calcium consumed at one time; as the amount increases, the percentage absorption decreases. Absorption is highest in doses . So, for example, one who takes 1,0. Some individuals who take calcium supplements might experience gastrointestinal side effects including gas, bloating, constipation, or a combination of these symptoms. Calcium carbonate appears to cause more of these side effects than calcium citrate . Other strategies to alleviate symptoms include spreading out the calcium dose throughout the day and/or taking the supplement with meals. Medicines. Because of its ability to neutralize stomach acid, calcium carbonate is found in some over- the- counter antacid products, such as Tums. Depending on its strength, each chewable pill or softchew provides 2. As noted above, calcium carbonate is an acceptable form of supplemental calcium, especially for individuals who have normal levels of stomach acid. Calcium Intakes and Status. In the United States, estimated calcium intakes from both food and dietary supplements are provided by the National Health and Nutrition Examination Survey (NHANES), 2. Mean dietary calcium intakes for males aged 1 year and older ranged from 8. Groups with mean intakes falling below their respective EAR—and thus with a prevalence of inadequacy in excess of 5. Overall, females are less likely than males to get adequate amounts of calcium from food . According to NHANES 2. When considering total calcium intakes, calcium inadequacy remains a concern for several age groups. These include females aged 4 years and older—particularly adolescent girls—and males aged 9 to 1. At the other end of the spectrum, some older women likely exceed the UL when calcium intakes from both food and supplements are included . Humans absorb about 3. Other factors also affect calcium absorption including the following: Amount consumed: the efficiency of absorption decreases as calcium intake increases . Absorption decreases to 1. Foods with high levels of oxalic acid include spinach, collard greens, sweet potatoes, rhubarb, and beans. Among the foods high in phytic acid are fiber- containing whole- grain products and wheat bran, beans, seeds, nuts, and soy isolates . The extent to which these compounds affect calcium absorption varies. Research shows, for example, that eating spinach and milk at the same time reduces absorption of the calcium in milk . In contrast, wheat products (with the exception of wheat bran) do not appear to lower calcium absorption . For people who eat a variety of foods, these interactions probably have little or no nutritional consequence and, furthermore, are accounted for in the overall calcium DRIs, which factor in differences in absorption of calcium in mixed diets. Some absorbed calcium is eliminated from the body in urine, feces, and sweat. This amount is affected by such factors as the following: Sodium and protein intakes: high sodium intake increases urinary calcium excretion . High protein intake also increases calcium excretion and was therefore thought to negatively affect calcium status . However, more recent research suggests that high protein intake also increases intestinal calcium absorption, effectively offsetting its effect on calcium excretion, so whole body calcium retention remains unchanged . One cup of regular brewed coffee, for example, causes a loss of only 2–3 mg of calcium . Moderate caffeine consumption (1 cup of coffee or 2 cups of tea per day) in young women has no negative effects on bone . However, the amount of alcohol required to affect calcium status and whether moderate alcohol consumption is helpful or harmful to bone is unknown. Lose 10 Pounds in One Month Get your weight loss on track with this 1,300-calorie weekly meal plan. Curves has helped millions of women around the world to get healthier and stronger with our unique fitness solution. In just 30 minutes, you work every major muscle. Phosphorus intake: the effect of this mineral on calcium excretion is minimal. Several observational studies suggest that consumption of carbonated soft drinks with high levels of phosphate is associated with reduced bone mass and increased fracture risk. However, the effect is probably due to replacing milk with soda rather than the phosphorus itself . Fruits and vegetables, when metabolized, shift the acid/base balance of the body towards the alkaline by producing bicarbonate, which reduces calcium excretion. However, it is unclear if consuming more fruits and vegetables affects bone mineral density. These foods, in addition to reducing calcium excretion, could possibly reduce calcium absorption from the gut and therefore have no net effect on calcium balance. Calcium Deficiency. Inadequate intakes of dietary calcium from food and supplements produce no obvious symptoms in the short term. Circulating blood levels of calcium are tightly regulated. Hypocalcemia results primarily from medical problems or treatments, including renal failure, surgical removal of the stomach, and use of certain medications (such as diuretics). Symptoms of hypocalcemia include numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite, and abnormal heart rhythms . If left untreated, calcium deficiency leads to death. Over the long term, inadequate calcium intake causes osteopenia which if untreated can lead to osteoporosis. The risk of bone fractures also increases, especially in older individuals . Calcium deficiency can also cause rickets, though it is more commonly associated with vitamin D deficiency . Calorie- a- Day Diet for Women . However, for some women, especially those who are young and active, or those with a significant amount of weight to lose, this diet may prove a little too low in energy and leave them feeling a weak and deprived. The right amount of calories depends on your age, activity level, hormones and genetics. How much weight you'll lose per week using a 1,3. When you restrict yourself to 1,3. You don't have much space in your meals for empty calories from sugar, refined grains, or saturated or trans fats. This means sweets, ice cream, fatty meats and even add- ons, such as coffee creamer and butter, are off the menu. Instead, focus on fresh vegetables, low- fat dairy, lean protein, whole grains and moderate portions of fruit. Department of Agriculture Super. Tracker, which bases its nutrient recommendations on the Dietary Guidelines for Americans, you should get about 2 cups of vegetables, 1 1/2 cups of fruit, 3 cups of dairy, 5 ounces of protein and 5 ounces of whole grains daily. The foods you choose within these categories should be low- calorie, but high in nutrients. With a 1,3. 00- calorie- per- day limit, you'll avoid creamy salad dressings, sour cream and fatty sauces with these meals. Don't skip meals, especially breakfast, to save calories. Skipping can leave you hungry so you eat too much at the next sitting. Breakfasts include between 3. Ideas for breakfast include one poached egg, a slice of whole- wheat toast, an apple and a cup of skim milk; a cup of cooked oatmeal with a teaspoon of brown sugar, 1 cup blueberries and 1 cup skim milk; or a cup of raisin bran with a cup of skim milk and half a banana. These breakfasts have minimal . Keep your grain servings, such as brown rice, whole- grain pasta or barley, to 1/2 cup. One slice of whole- grain bread counts as a 1- ounce serving of grains too. Stick to leafy, watery vegetables - - 1 cup of steamed broccoli or asparagus or 2 cups of raw, leafy salad greens count as a cup serving. Meals that meet your 3. Use snacks to fill in any nutritional gaps left by your meals. Have a whole piece of fruit to benefit from the fiber; enjoy a scant handful of nuts - - about 1/2 ounce - - for a serving of protein; or have an ounce of low- fat cheese with a few wheat crackers to help you meet your dairy and whole- grain requirements. How many calories you can eat in snacks depends on what you've had at other times during the day. If each of your meals contained 3. If you were closer to 4. To keep track of your daily calories, use an online calorie- recording site. If you trim your diet to 1,3. Dipping below 1,2. Your first step should be to determine if you really are consuming 1,3. Measure your food using a food scale and measuring cups so that you aren't unknowingly eating more than you record. If your numbers are on target, increase the amount of physical activity you do, to burn more calories. Add a 3. 0- minute walk at lunchtime most days of the week; increase the intensity of your current routine; extend the time you spend jogging or cycling by 1. If you find that you're too weak to exercise while trying to maintain such a low number of calories, consider increasing your calorie intake slightly. A calorie deficit, especially without exercise, can lead to loss of valuable muscle mass, and muscles are essential to revving your metabolism and keeping you healthy.
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