Calcium: What You Need to Know

When you think about calcium, what’s the first thing that comes to your mind? You might say “healthy bones”—and you’d be right! But that’s not the only part of your body that needs calcium to thrive. Read on to learn more about this essential nutrient.

What is Calcium?
Calcium is a mineral that is vital to the development and structure of our bones and teeth, and the normal functioning of your blood cells and vascular systems . Ninety-nine percent of the calcium your body stores resides in the bones and the teeth. The remaining one percent exists in the blood and muscles.

Over time, a lack of calcium can lead to osteoporosis, a condition in which the bones deteriorate and weaken. There is an increased risk of bone fracture with osteoporosis.

Calcium needs vitamin D to be absorbed by your system. Adequate amounts of D are often found in the same foods as calcium, but D can also be absorbed through your skin via sun exposure.

Best Dietary Sources.
Dairy products—cheese, milk, yogurt—are your best bets, but calcium is also found in broccoli, kale, spinach, canned salmon and sardines with the bones, and calcium-fortified orange juice, cereals, and soy beverages.  Two to three servings a day are usually sufficient to meet your daily needs.

One serving of dairy is equivalent to 1 cup of milk, 8 ounces of yogurt and one-and-a-half ounces of cheese.

The recommended daily intake for adult men and women 19 to 50 years old is 1,000 milligrams a day. For adults 51 and older, 1,200 milligrams is suggested to help prevent age-related bone loss.

What if You’re Lactose Intolerant?
Lactose is the sugar found in milk and dairy products. If your system doesn’t break down lactose properly, you’ve probably experienced the symptoms of lactose intolerance: bloating, upset stomach, nausea, diarrhea, and flatulence.

Over 40 million Americans are lactose intolerant, and the majority of African-Americans, American Indians and Asians suffer from the condition.  If you’re on of the 40 million who suffers from this condition and would rather avoid dairy products, try to get enough calcium through other foods (see above for best dietary sources) or add calcium supplements to your daily regimen.

So now you know! Getting enough calcium is an essential part of your overall health and well-being and making sure you get the recommended amount will help you live a long, strong, healhy life!