You've heard that calcium protects
your bones and that your milk glass is loaded with it -- but what do you really
know about this essential nutrient? Most people may not realize that calcium is
the most abundant mineral in the body. Or that calcium does far more than just
strengthen your bones and teeth.
Here's a quick primer on calcium --
including why you need it and where to get it.
Calcium:
Good for Bones & Teeth
Calcium is probably best known for
strengthening bones and teeth. In fact, most of the calcium in our bodies is
stored in the bones and teeth. As bones undergo their regular process of
breakdown and remodeling, calcium helps build new bone.
Getting enough calcium is important
for keeping your bones strong throughout your lifetime, but especially during
childhood, while the bones are still growing. It's also essential during the
senior years, when bones start to break down faster than they can rebuild.
Older bones become more brittle and easily fractured -- a condition called
osteoporosis.
Calcium also plays an important role
in several other body functions, including:
- Nerve signal transmission
- Hormone release
- Muscle contraction
- Blood vessel function
- Blood clotting
There's also some early evidence
that calcium might lower blood pressure and help protect against colorectal and
prostate cancers. However, these benefits have yet to be confirmed in studies.
How
Much Calcium Do You Need?
How much calcium you need depends on
your age and gender. The recommended daily dietary allowances for calcium are:
Age
Male
Female
1-3 years
700
mg
700 mg
4-8 years
1,000
mg
1,000 mg
9-13 years 1,300
mg
1,300 mg
14-18 years 1,300
mg
1,300 mg
19-50 years 1,000
mg
1,000 mg
51-70 years 1,000
mg
1,200 mg
71+ years
1,200
mg
1,200 mg
Getting much more than the recommended
amount of calcium from food and supplements increases the risk of side effects,
so it’s best to avoid taking too much.
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