calcium plays a vital role in a wide range of biological functions.

Calcium

An essential mineral, calcium plays a vital role in a wide range of biological functions. In fact, the average human body contains two to three pounds of calcium; 99 percent of which is located in the teeth and bones. In addition to being a key element in the makeup of teeth and bones, calcium is essential for the production of energy, blood coagulation, muscle contraction, beating of the heart, maintenance of the immune system, nerve conduction, glandular secretion, prevention of osteoporosis, and many other body operations. Dairy products, such as milk and cheese, are the most densely packed calcium foods. Vegetables, including mustard greens, broccoli, collard greens, Chinese cabbage, and bok choy, along with sardines (bones included) and tofu, are also rich in calcium. The average American takes in about 800 milligrams of dietary calcium each day. Typically, males consume more calcium than females. Calcium supplements can be valuable for those whose diets are lacking in calcium rich foods. In fact, it is estimated that nearly 25 percent of American women take supplemental calcium. The following health conditions have been associated with calcium deficiency: Rickets Osteoporosis Premenstrual syndrome Gestational hypertension Preeclampsia (for deficiency) Lactose intolerance (for preventing deficiency if dairy products are avoided only) Dosage and Administration A wide variety of supplemental calcium salts are available, including calcium phosphate, calcium carbonate, calcium gluconate, calcium citrate, and calcium lactate. Approximately 40 percent of elemental calcium is found in calcium phosphate and calcium carbonate; while calcium citrate contains roughly 21 percent, calcium lactate approximately 13 percent, and calcium gluconate only about 9 percent. It is common for calcium preparations to also include vitamin D. In order to adequately meet the body’s needs, men and women between the ages of 19 and 50 should consume 1,000 milligrams of calcium each day; and men and women between 51 and 70 (or older) should take in 1,200 milligrams. The adequate daily intake of vitamin D is considerably less. Adult men and women ages 19 to 50 should consume daily amounts of vitamin D equaling 5.0 micrograms or 200 IU, while men and women ages 51-70 should take in 10 micrograms or 400 IU. Men and women over the age of 70 should consume 15 picograms of vitamin D each day, or 600 IU. The body is best able to absorb calcium when it is taken with food in doses of 500 milligrams or less.