Calcium is the most plentiful element in the body, with most in the bones, teeth and nerves. Sadly, most people don’t ingest nearly enough calcium.
Until age 20, bones can absorb and store calcium needed for the body growth and the maintenance of other functions. Then, the body needs more calcium to make bones strong and rigid. So if people do not provide calcium adequately, bones will be hollow and brittle.
Bones contain 99% of calcium in the body. If a daily diet doesn’t provide enough calcium, it will be transferred from the bones into the blood in order to maintain the calcium level in the blood constant. Therefore, the bones will be sparse and weak. It’s necessary to supply calcium regularly throughout life for achieving the peak bone mass and maintaining bone health.
How much calcium?
Calcium is the primary structural mineral in the body. It allows us to stand upright by giving strength to our bones and it also has many other functions as well. The adequate supplement of calcium will form healthy bones and prevent osteoporosis later in life. The peak of bone mass will decrease if calcium deficient diet lasts. Many scientific evidences show that the shortage of calcium will cause depletion of bone mass, low bone mineral density and increased fracture rates.
According to research by the National Institute of Nutrition, the average calcium from the diet of Vietnamese is 482mg. Even in the US, most people do not ingest enough calcium. With people over age 65, the amount of calcium is supplied about 600 mg / day, while at least 1,200 mg should be added per day, even larger in some necessary cases. Note that not just how much food ingested the body absorbs calcium that much.
How much calcium your body needs each day, that depends on physical demand in each period. Adults need about 1000mg of calcium per day. In some certain stages, the body needs more calcium. In the adolescence stage, people (especially women), need about 1.200-1.500mg / day. With the usual diet of Vietnamese, people should supply each day about 500-1.000mg calcium. This is mandatory if the body if the body is in the process need more calcium.
Pregnant women and nursing mothers also need 1.200-1.500 mg/day for fetal bone formation and providing calcium for the baby through breast milk.
Postmenopausal women need 1.000-1.500 mg/day because the ovaries stop producing estrogen, which reduces calcium absorption and increases bone loss.
The old people over 65 need 1,500 mg/day due to reducing calcium absorption in this age group.
When a daily diet does not provide enough calcium, people may need a 500 mg calcium tablet once or twice per day to prevent calcium deficiency. According to reports from a symposium on the calcium of the US National Institutes of Health, the dose of calcium 2.000mg / day is safe for ordinary people. The safe limit of calcium amount into the body is 2.500mg each day.
Which case should not we drink calcium?
Don’t take calcium when calcium in blood or urine increasing; severe renal impairment, calcium stones (kidney stones, gallstones, pancreatic stones, etc.) Avoid using high-dose vitamin D while taking calcium, except in special cases.
Although calcium is not the unique element that makes all bones and prevents osteoporosis, providing calcium for the body adequately is the first step to help strengthen bones. In addition, diet with full of calcium is important at any age.