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Calcium is a mineral in your body that is also found in many foods. Most of the calcium in your body is in your bones and teeth. There is also calcium in your blood, muscles, other body tissues, and the fluid between your cells.

Path to improved health

You need calcium to keep your bones and teeth healthy and strong throughout your life. Your body also uses calcium to:

• Help blood vessels and muscles work properly.
• Help release hormones and enzymes that keep your body working properly.
• Help your nerves carry messages throughout your body.
• Help control important nutrients, such as magnesium, phosphorus, and potassium

Your body can’t make calcium, so it’s important to make sure that you provide it with all the calcium it needs. The amount of calcium you need each day depends on your age, your sex, and other factors. For example, vitamin D improves calcium absorption. Alcohol reduces calcium absorption. The Recommended Dietary Allowance (RDA) for calcium that Health Canada recommends:

Age group	Recommended Dietary Allowance (RDA) per day
Infants 0-6 months	200 mg
Infants 7-12 months	260 mg
Children 1-3 years	700 mg
Children 4-8 years	1000 mg
Children 9-18 years	1300 mg
Adults 19-50 years	1000 mg
Adults 51-70 years Men Women	1000 mg 1200 mg
Adults > 70 years	1200 mg
Pregnancy & Lactation 14-18 years 19-50 years	1300 mg 1000 mg

 

It’s best to spread your calcium throughout the day. Eat calcium-rich foods at every meal rather than all at once. Be sure to get enough vitamin D each day to help your body absorb the calcium.

It’s best to try to get your calcium from food. Non-fat and low-fat dairy products, such as yogurt, cheese and milk, are good sources of calcium. Other sources of calcium include dried beans, tofu, pink salmon, spinach and broccoli. Some foods, such as orange juice, breads, dry breakfast cereals and dairy substitutes, may be fortified with calcium.

The following are examples of foods that are good sources of calcium:

• Non-fat or low-fat dairy products (yogurt, cheese, and milk)
• Enriched soy, almond or rice milk
• Fish with soft bones, such as sardines and salmon.
• Beans, kale, spinach, and collard greens
• Almonds, figs

Your health care provider may suggest taking a calcium supplement.  If you are not getting or cannot get the recommended amount of calcium from your diet, or if you are not certain if your diet is giving you enough calcium, then you should discuss whether you need to take a low dose calcium supplement with your healthcare provider. You should not just take a calcium supplement on your own

There are two main types of calcium supplements: calcium carbonate and calcium citrate. Both types of supplement will give your body enough calcium. An over-the-counter (OTC) antacid that contains calcium carbonate is inexpensive and easy to take, and it can give you the calcium you need.

To avoid possible side effects, take calcium carbonate with meals. If you choose calcium citrate, you can take it on an empty stomach. If you take thyroid medicine or iron supplements, be sure to take these medicines separate from your calcium supplement. Contact your healthcare provider if you have any questions about calcium supplements

Things to consider

If your body doesn’t get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass. Losing bone mass makes the inside of your bones become weak and porous. This puts you at risk for the bone disease osteoporosis.

Certain populations are at higher risk for low calcium levels, including:

• Postmenopausal women
• People who have lactose intolerance and avoid dairy products
• Women who have an eating disorder (for example, anorexia).
• People who do not eat animal, fish or dairy products (vegans)
• People who take medicine for osteoporosis
• People who have parathyroid disorders, inflammatory bowel disease, liver or kidney disease

Unfortunately, getting more calcium than your body needs can cause adverse (negative) effects. This includes kidney stones, frequent urination, belly pain, nausea/vomiting, and fatigue. It is rare to get too much calcium from food alone. There is an amount of calcium that most people can take each day without developing problems. This is called the tolerable upper intake level. Health Canada recommends the following tolerable upper intake levels by age:

Age group	Tolerable Upper Intake Level (UL) per day
Infants 0-6 months	1000 mg
Infants 7-12 months	1500 mg
Children 1-3 years	2500 mg
Children 4-8 years	2500 mg
Children 9-18 years	3000 mg
Adults 19-50 years	2500 mg
Adults 51-70 years Men Women	2000 mg 2000 mg
Adults > 70 years	2000 mg
Pregnancy & Lactation 14-18 years 19-50 years	3000 mg 2500 mg

 

Talk to your healthcare provider about whether supplements are right for you

FOR MORE INFORMATION

Health Canada
https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/vitamins-minerals/vitamin-calcium-updated-dietary-reference-intakes-nutrition.html#a6