How much calcium do I need?
Calcium is a big health topic especially when it comes to women and children’s health.
99% of the body’s calcium is in the bones and teeth. The other 1% of calcium circulates in the body fluids and is part of regulating muscle contraction, blood clotting, transmission of nerve impulses, secretion of hormones and activation of some enzymes.
The players in calcium balance in the body are vitamin D, vitamin K2, magnesium and phosphorus.
- Vitamin D “the sunshine vitamin”
Our bodies will make vitamin D with sun exposure, the liver and kidneys will work together to make the active form of vitamin D. (The drawback is that if you are above the 37th parallel you won’t get the exposure you need to make enough). Vitamin D3 is responsible for improving the absorption of calcium we take in to our bodies.
- Vitamin K2 “the new vitamin on the block” Recent research has uncovered that vitamin K2 supports the bone building activity and suppresses the bone breakdown at the cellular level.
- Magnesium “the activator” This mineral is responsible for activating many pathways within the body including the conversion of vitamin D2 to D3(active form). In addition magnesium also assists in regulation the absorption of calcium in the body. That being said you can’t have one without the other too much calcium will result in a magnesium loss, and vice versa.
- Phosphorus “the supporter” The second most abundant mineral in the body after calcium it helps to play a structural role with teeth and the bones.
|Age group||Recommended Dietary Allowance (RDA) per day||Tolerable Upper Intake Level (UL) per day|
|Infants 0-6 months||200 mg||1000 mg|
|Infants 7-12 months||260 mg||1500 mg|
|Children 1-3 years||700 mg||2500 mg|
|Children 4-8 years||1000 mg||2500 mg|
|Children 9-18 years||1300 mg||3000 mg|
|Adults 19-50 years||1000 mg||2500 mg|
|Adults 51-70 years
|Adults > 70 years||1200 mg||2000 mg|
|Pregnancy & Lactation