Calcium is essential for human health, fulfilling many key functions. It is the basic building block of bones and teeth, responsible for their strength. Bones are also a calcium storage, which is used when its deficiency occurs. Calcium is involved in the conduction of nerve impulses, muscle contraction (including heart muscle), blood clotting, enzyme activation and hormonal regulation. Its appropriate amount in the diet is important for preventing osteoporosis and can affect blood pressure.
Calcium requirements in children and adolescents
Calcium requirements increase in the early years of life (500 mg at ages 1-3 and 800 mg at ages 4-9) and stabilize at 1100 mg per day at ages 10-18.
Calcium requirements for adults
Calcium requirements for adults range from 800 mg per day (men aged 19-65 and women aged 19-50) to 1000 mg (men over 65 and women over 50).
Recommended Calcium Intake - Children and Adolescents
Children aged 1-3 years are recommended to consume 700 mg of calcium per day, for children aged 4-9 years the recommended daily dose is 1000 mg. In the teenage years (10-18 years) the recommended calcium intake increases to 1300 mg.
Recommended Calcium Intake - Adults
The recommended daily calcium intake varies depending on age and physiological condition. For adult men aged 19-65 and women aged 19-50, it is 1,000 mg per day. For women over 50, the recommended daily dose is 1,200 mg. The same amount of calcium should be consumed by men aged 66 and over. Pregnant and breastfeeding women should take 1,000 mg per day.
Occurrence of calcium in food
Calcium is found mainly in milk and dairy products, which are the best sources of this nutrient. Significant amounts of calcium can also be found in canned fish eaten with bones (e.g. sardines). Plant foods such as kale, spinach and dry beans also contain calcium, but its absorption from these sources is limited by the presence of oxalic and phytic acids.
