Calcium supports strong bones, muscle movement and heart and nerve function.
Adults need about 1,000 mg daily, with higher needs for women over 50 and men over 70.
Good sources include dairy, leafy greens, nuts, seeds, beans, salmon and sardines.<\/p>\n
Mom wasn\u2019t kidding when she said milk helps build strong bones. Calcium is a key mineral for long-term health, yet many people fall short of their daily needs. In fact, nearly 4 in 10 Americans don\u2019t get enough, which can raise the risk of injury and disease. That\u2019s why knowing how much calcium you should aim for each day\u2014and whether a supplement could help\u2014matters.\n<\/p>\n
\u201cCalcium is important for building and maintaining strong bones and teeth, as well as supporting proper muscle and nerve function,\u201d says Raj Dasgupta, M.D., FACP, FCCP, FAASM<\/a>. \u201cHaving an adequate intake of calcium promotes optimal bone health, reducing the risk of fractures and osteoporosis, particularly as you age.\u201d\n<\/p>\n Along with supporting strong bones, calcium plays many vital roles throughout the body. Here\u2019s why it matters, how much you need each day for optimal health\u2014whether from food or supplements\u2014and why meeting your daily target is essential.\n<\/p>\n Why We Love Calcium It\u2019s pretty surprising that 98% of your body\u2019s calcium is stored in your bones. Because of this, calcium is a mineral that helps strengthen and maintain your bones and teeth<\/a>. And as mentioned above, since the body can\u2019t make calcium, it is important to get a sufficient amount through dietary and supplement sources in order to keep bones and teeth strong.\n<\/p>\n It May Reduce Your Risk of Osteoporosis and Osteopenia <\/p>\n Given that calcium helps to strengthen bones, this, in return, helps decrease the risk of developing osteoporosis, a disease that weakens your bones. When your body does not get enough calcium from other sources, it relies on the stores of this mineral within your bones. This thins and weakens the bone, increasing your risk of this disease. Decreased calcium intake can also lead to osteopenia, also known as low bone mass or \u201cpre-osteoporosis.\u201d\n<\/p>\n It May Decrease Risk of Fractures <\/p>\n If a person has low bone mass and is diagnosed with osteoporosis, they are at a higher risk of fractures and injury because of their weak bones. For example, if a fall results in an easy break, then it is likely the body is experiencing underlying bone weakness. Strong bones and proper calcium intake will help decrease the risk of this disease and injury.\n<\/p>\n Calcium is important for building and maintaining strong bones and teeth, as well as supporting proper muscle and nerve function.<\/p>\n Raj Dasgupta, M.D., FACP, FCCP, FAASM<\/p>\n It May Support Heart Health <\/p>\n Bone health isn\u2019t the only way this mineral benefits your body\u2019s overall health; it can also help your heart. Some research has shown that increased dietary calcium intake can help decrease your risk of cardiovascular disease.\n<\/p>\n It May Help Regulate Blood Pressure <\/p>\n Calcium helps blood vessels tighten and relax, and higher intake can slightly lower both systolic and diastolic blood pressure. A large review study found the effect appears within a few months and is consistent across groups, reinforcing the importance of adequate calcium in the diet.\n<\/p>\n It May Help Muscles Contract and Relax <\/p>\n Calcium helps to trigger muscle contractions by regulating proteins in the muscle: actin and myosin. It facilitates the interaction of these proteins so muscles can contract and move properly. Calcium also supports relaxation, helping reduce cramps and muscle weakness. Low calcium levels may lead to symptoms such as muscle spasms.\n<\/p>\n It May Support Nerve Function <\/p>\n Calcium plays an important role in cell function, which is key for the body\u2019s signaling pathways that benefit nerve function. Increased calcium levels benefit synaptic plasticity, which is when connections of neurons in the body are strengthened.\n<\/p>\n Calcium Deficiency <\/p>\n Calcium deficiency is surprisingly common, especially among people who don\u2019t get enough dairy or fortified foods, postmenopausal women, and those low in vitamin D. Over time, not getting enough calcium can weaken your bones and increase the risk of osteoporosis, rickets or osteomalacia (soft bones).<\/p>\n Common signs and symptoms to look for include: Mild calcium deficiency may not cause obvious symptoms right away, but over time it can affect your muscles, nerves, and bone strength.\n<\/p>\n How Much You Need <\/p>\n Most adults need about 1,000 milligrams of calcium a day, while women over 50 and men over 70 should get 1,200 milligrams daily. Teens need around 1,300 milligrams a day, and younger children need between 700 and 1,000 milligrams, depending on their age.\n<\/p>\n Food Sources <\/p>\n
\n It Strengthens Bones and Teeth <\/p>\n
\n Weak or brittle bones that break more easilyTingling or numbness around your mouth or in your hands and feetMuscle cramps or spasmsFatigue or low energyMood changes like irritability, anxiety or depressionIn more serious cases: confusion, irregular heartbeat or seizures<\/p>\n