Present in many foods, calcium is stored almost in its entirety (99%) in the bones and teeth to help them be strong and resistant; however, they are not the only structures that use it.
This mineral is also required in numerous body functions, such as blood clotting, so that muscles and blood vessels contract and relax, by secreting hormones and enzymes, or to send messages through the nervous system.
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The daily dose of calcium a person requires depends on their age. According to experts, the amounts per day in milligrams (mg) that the human being requires on average are:
Age / Stage of life Quantity
recommended (mg)
- Babies up to 6 months 200
- Babies from 7 to 12 months 260
- Children from 1 to 3 years old 700
- Children from 4 to 8 years old 1,000
- Children from 9 to 13 years old 1,300
- Adolescents from 14 to 18 years old 1,300
- Adults from 19 to 50 years old 1,000
- Adult men 51 to 70 years old 1,000
- Adult women from 51 to 70 years old 1,200
- Adults 71 or older 1,200
- Adolescents who are pregnant or breast-feeding 1,300
- Adult women who are pregnant or breast-feeding 1,000
Calcium functions
Calcium is present in many foods, so a balanced and varied diet is the best way to provide it to the body.
For example, milk, yogurt and cheese are the main sources of calcium (they contain it in a form that can be easily absorbed by the body); to them are added broccoli, fish, canned sardines, salmon, almonds, nuts and sunflower seeds.
Also, this mineral is added to some food products, such as breads, orange juice, soy milk and ready-to-eat cereals.
How are calcium supplements used?
When the diet is not enough to provide the body with the necessary amount of mineral, calcium supplements are an alternative.
However, it is important that your consumption is done responsibly, so it is best to go to the doctor so that he is the one who recommends the best option, dosage and way of use.
In general, calcium supplements are recommended in the following cases:
- The person does not eat a varied diet that includes enough foods rich in calcium.
- During menopause.
- Women of childbearing age who stop having their menstrual period (amenorrhea) because they exercise too much, eat too little, or both.
- People with lactose intolerance who can not digest this natural sugar present in milk (which, as mentioned, is one of the main sources of calcium ) and have symptoms such as bloating, gas and diarrhea when they drink more than a small amount to the time
- Vegetarians (they do not eat any food of animal origin) and ovovegetarians (eat eggs, but reject dairy products).
Older adults at risk of osteoporosis , bone disease that usually affects women especially, making their bones porous, fragile and prone to fractures.
There is a great variety of products depending on the needs of the consumer, that is, those formulated exclusively with calcium or with the mineral in combination with other nutrients (vitamin D, for example) can be found.
The main forms of calcium supplements are:
- Calcium carbonate : must be ingested with food for optimal absorption; some over-the-counter antacids contain calcium carbonate. Each pill or chewable tablet provides between 200 and 400 mg of calcium (in general, its price is more accessible than calcium citrate).
- Calcium citrate : absorbed well with or without the consumption of food. It is important to note that people with low levels of stomach acid (a condition common in adults over 50 years of age) absorb calcium citrate more easily than calcium carbonate.
- Other forms of calcium found in supplements and fortified foods include gluconate, lactate and calcium phosphate.
It is important to note that the consumption of this type of product must be done at different times of the day, since the body can only absorb 500 milligrams of calcium each time. Therefore, it is recommended to spread the supplements if you should consume more than one daily.
Side effects of calcium
In some people, calcium supplements cause gas, bloating or constipation; In this case, it is recommended to distribute the calcium dose throughout the day, take the supplement with meals or change the brand of the product.
Likewise, excessive calcium intake can interfere with the body's ability to absorb iron and zinc.
In adults, excess calcium (from dietary supplements, but not from food) may increase the risk of kidney stones (solid masses composed of small crystals in the kidney).
When to call the doctor?
If any of the above-described side effects occur, it is important to inform the doctor, in order to modify the dose, presentation of the supplement, or to make the changes that the health professional considers convenient.