Calcium Needs by Age

 

0 - 6 months 210mg
7 - 12 months    270mg
1 - 3 years 500mg
4 - 8 years 800mg
9 - 13 years 1300mg
14 - 18 years 1300mg
19 - 50 years 1000mg
51 + years 1200-1500mg
Pregnancy 1200mg
Men > 50 1000mg
Men > 65 1200-1500mg

In order for calcium to be of benefit to your health it must be absorbable. Calcium food sources are always better than supplementation. Deep green vegetables, nuts and seeds are great sources of calcium and are easliy absorbed.

  • Magnesium is needed for calcium absorption - without enough magnesium, calcium can collect in the soft tissues.
  • Craving chocolate? Chocolate is highest in magnesium of all foods – this may be a sign of magnesium deficiency.
  • Sugar and alcohol increase magnesium excretion through the urine.
  • Vitamin D is necessary for intestinal absorption. The best source of vitamin D comes from the sun. Be cautious of overexposure from the sun for other ill effects.
  • Vitamin C and lactose enhance calcium absorption.
  • Diets high in fat or protein decrease absorption.
  • Excess phosphorus consumption (carbonated sodas) decrease calcium absorption.
  • Those with reduced stomach acidity such as the elderly or taking acid-reducing medicines reduce absorption of calcium.
  • Can men get osteoporosis? Yes – The National Osteoporosis Foundation in 2003 stated that men over 50 are at a greater risk for osteoporosis-related fractures than they are of prostate cancer. By the age of 65, men lose bone mass as fast as women.

If supplementation is taken, take with meals to maximize absorption.


If you have any questions or problems, please contact our office at (937) 325-8796 or toll-free at 1-800-325-8796