Calcium is an essential mineral that plays a crucial role in building and maintaining strong bones and teeth. It also helps with nerve function, muscle function, and blood clotting.

However, many people are not getting enough calcium in their diet, which can lead to various health problems, such as weak bones, osteoporosis, and calcium deficiency diseases. In this guide, we will discuss how to maximize your calcium intake to stay healthy and prevent these health issues.

Why Calcium is Important

Calcium is important because it is the most abundant mineral in the body and is required for many essential bodily functions. Calcium plays a crucial role in the development and maintenance of strong bones and teeth.

It helps people of all ages develop and maintain good bone health.

Calcium also helps muscles function properly. In fact, without proper calcium levels, your muscle movement and coordination can be affected and lead to muscle cramps.

Calcium is also essential for nerve function. Nervous system function is required for various aspects of daily life, including thinking, moving, and breathing. Without sufficient calcium, nerve disorders can occur and impact quality of life.

Lastly, calcium helps with blood clotting. It is one of the essential components of blood clotting, without which blood flow can become unstable, leading to several complications.

How Much Calcium Do You Need?

Knowing how much calcium you need is the first step to maximizing your calcium intake. In the United States, it is recommended that adults get between 1,000 to 1,200 milligrams of calcium every day.

Your daily calcium needs will increase as you age, but don’t forget that infants and children also need calcium to grow strong bones and teeth.

For infants:.

0-6 months: 200 mg
7-12 months: 260 mg

For children and adolescents:.

1-3 years: 700 mg
4-8 years: 1,000 mg
9-18 years: 1,300 mg

For adults:.

19-50 years: 1,000 mg
51-70 years: 1,200 mg (men) and 1,000 mg (women)
70+ years: 1,200 mg

Food Sources of Calcium

The best way to get enough calcium in your diet is to consume calcium-rich foods. Here are some of the best calcium sources in food:.

Dairy Products

Dairy products are high in calcium. A glass of milk, for example, supplies about 300 milligrams of calcium. Other dairy products also contain calcium, such as:.

Cheese
Yogurt
Buttermilk

Green Leafy Vegetables

Dark green, leafy vegetables contain calcium. Some of the best sources include:.

Kale
Collard greens
Spinach
Bok choy

Tofu

Tofu, made from soy milk, is an excellent source of calcium and is also high in protein.

Calcium-Fortified Foods

Many foods are fortified with calcium, such as:.

Orange juice
Cereals
Bread
Soy milk

Fortified foods are an excellent way to get more calcium in your diet, especially if you do not consume dairy products.

Maximizing Calcium Absorption

It’s not just about consuming enough calcium-rich foods, but also about maximizing your calcium absorption. Here are a few tips for maximizing calcium absorption:.

Get Enough Vitamin D

Vitamin D helps the body absorb calcium. Without enough vitamin D, your body may not be able to absorb calcium, even if you eat calcium-rich foods. You can get vitamin D from sunlight, food, and supplements.

Exercise Regularly

Regular exercise helps your body absorb calcium and increases bone density. Exercise also helps boost muscle mass and coordination, which helps prevent falls and fractures.

Avoid Excessive Alcohol and Caffeine

Excessive caffeine and alcohol can interfere with calcium absorption. Moderate consumption of these substances should be maintained.

Balance Your Intake of Calcium and Phosphorus

Too much phosphorus can interfere with calcium absorption. It is essential to balance intake with adequate amounts of calcium-rich foods and phosphorus-rich foods.

Conclusion

Calcium is a crucial mineral, and it is essential for strong bones and teeth, nerve function, muscle function, and blood clotting. Maximizing your calcium intake can help prevent major health issues such as osteoporosis and calcium deficiency diseases.

Eating calcium-rich foods, getting enough vitamin D, exercising regularly, and balancing your calcium and phosphorus intake can all help maximize calcium absorption. Maintaining an adequate level of calcium in your body can help you live the healthy life you deserve.