Calcium concerns are nothing new. We hear it all the time: Americans need
more calcium! But still, an estimated 55 percent of men and 78 percent of women over
the age of 20 are not getting enough calcium in their diets.
Table 1 lists the recommended daily calcium intake by age group.
Most Americans should consider the calcium in their foods
(Table 2), including fortified ones, before adding supplements to their diet in order to avoid
reaching levels at or near the tolerable upper limit (UL) for calcium (2500 mg). The UL is
the highest level of daily intake of calcium from food, water and supplements that
is likely to pose no risks of adverse health effects to almost all individuals in
the general population. While low intakes of calcium can result in deficiency and
undesirable health conditions, excessively high intakes of calcium can also have
adverse effects, including hypercalcemia (elevated levels of calcium in the blood), and
decreased absorption of other minerals.
Table 1: Daily Recommended Value
Age |
Calcium (mg/day) |
1 to 3 years |
500 |
4 to 8 years |
800 |
9 to 13 years |
1300 |
14 to 18 years |
1300 |
19 to 50 years |
1000 |
51+ years |
1200 |
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Appropriate intake of calcium has been associated with effective weight
management and the prevention of some forms of cancer, osteoporosis, high blood pressure
and kidney stones. Many patients may be resistant to change, but incorporating more
calcium into their diet shouldn't be a terrible challenge. The following are a
few strategies and tips to help your patients meet their calcium needs each day:
- Use low-fat or fat-free milk instead of water in recipes such as
pancakes, mashed potatoes, pudding and instant, hot breakfast cereals.
- Blend a fruit smoothie made with lowfat or fatfree yogurt for a great
breakfast.
- Sprinkle grated lowfat or fatfree cheese on salad, soup or pasta.
- Choose lowfat or fatfree milk instead of carbonated soft drinks.
- Serve raw fruits and vegetables with a lowfat or fatfree yogurt based dip.
- Create a vegetable stir-fry and toss in diced calcium-set tofu.
- Enjoy a parfait with fruit and lowfat or fat free yogurt.
- Especially for lactose-intolerant patients: Complement your diet with
calcium-fortified foods such as certain cereals, orange juice and soy beverages.
Table 2: Selected Food Sources of Calcium
Food |
Calcium (mg) |
% DV* |
Yogurt, plain, low-fat, 8 oz. |
415 |
42% |
Cheddar cheese, 1 oz |
306 |
31% |
Milk, non-fat, 8 fl oz. |
302 |
30% |
Milk, 2%, 8 fl oz. |
297 |
30% |
Mozzarella, pt. skim, 1.5 oz |
275 |
28% |
Tofu, firm, made w/calcium sulfate, 0.5 cup** |
204 |
20% |
Orange juice, calcium fortified, 6 fl oz |
200-260 |
20-26% |
Salmon, with bone, 3 oz |
181 |
18% |
Cottage cheese, 1%, 1 cup |
138 |
14% |
Spinach, cooked, 0.5 cup |
120 |
12% |
Frozen yogurt, vanilla, 0.5 cup |
103 |
10% |
Tortilla, flour, 6" diameter |
37 |
4% |
Broccoli, raw, 0.5 cup |
21 |
2% |
Bread, whole wheat, 1 slice |
20 |
2% |
*DV=Daily Value
**Calcium values are only for tofu processed with a calcium salt. Tofu processed with a non-calcium salt will not contain significant amounts of calcium. |
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Source:
The National Institutes of Health, Office of Dietary Supplements http://dietary-supplements.info.nih.gov/factsheets/calcium.asp#h8