Calcium how much do i need

Willett says: "The recommendation was based on calcium balance studies that lasted just a few weeks. In fact, calcium balance is determined over the course of years. Nonetheless, the recommendation has been carried forward since then. In the past two decades, several clinical trials involving thousands of postmenopausal women have sought to determine how calcium intake affects the risk of hip fractures. In each study, women were randomly assigned to one of two groups—one to receive calcium and supplements of vitamin D to aid calcium absorption and the other to get placebo pills.

After several years, the researchers looked at the number of hip fractures in each group. Here's what they found:. Calcium and vitamin D supplements don't prevent fractures.

That finding came from two British studies reported in It was substantiated by a report from the Women's Health Initiative, which showed that 18, postmenopausal women who took a supplement containing 1, mg of calcium and international units IU of vitamin D were no less likely to break their hips than an equal number who took a placebo pill, although the density of their hip bones increased slightly.

Even that small change might have been due to the vitamin D rather than the calcium. High calcium intake—from either food or pills—doesn't reduce hip fracture risk. This was the conclusion of a report by Swiss and American scientists who conducted an analysis of more than a dozen studies of calcium. The studies also revealed a couple of downsides to high levels of calcium supplementation, but not to calcium obtained through a regular diet:.

An increased risk of kidney stones. In the Woman's Health Initiative, women taking the calcium—vitamin D combination had a higher risk of developing kidney stones than those who got the placebo.

Although high levels of dietary calcium are thought to offer some protection against kidney stones, high doses of calcium from supplements may promote stone formation by increasing the amount of calcium that is eliminated in the urine.

An increased risk of heart attack. In a randomized study of 1, postmenopausal women conducted in New Zealand, 21 of women who took 1, mg of calcium a day had heart attacks, compared with 10 of who received a placebo.

A analysis of 15 randomized controlled trials also linked calcium supplementation with an increased risk of heart attack. To learn how easily you can include more calcium in your diet without adding much fat, see the "Selected calcium-rich foods" list below. Although a balanced diet aids calcium absorption, high levels of protein and sodium salt in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those with low calcium intake.

Lactose intolerance also can lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. To include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. Some milk products on the market already have been treated with lactase.

If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources. There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food. There are four main types of calcium supplements:.

Each type has varying amounts of elemental calcium, which is the actual amount of calcium that the body can absorb. Calcium carbonate is absorbed with the aid of stomach acid, so it's important to take it with food. Calcium citrate is easier for the body to absorb and does not need to be taken with food. Because of this, calcium citrate can be a good option for people who have an absorption disorder or inflammatory bowel disease IBD. Calcium lactate and calcium gluconate may be found in over-the-counter supplements.

And calcium gluconate is used in IV therapy to treat hyperkalemia , which is an excess amount of potassium in the blood. Dealing with joint pain can cause major disruptions to your day.

Sign up and learn how to better take care of your body. Click below and just hit send! Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th edition. December Beto JA. The role of calcium in human aging. Clin Nutr Res. National Institutes of Health.

Updated March 29, The American Academy of Orthopedic Surgeons. Healthy bones at every age. John Hopkins Medicine. Osteoporosis: What you need to know as you age. Step 2. For the foods listed below, fill in the number of servings you eat on a usual day. Figure out How much Calcium you Need For strong bones for life, you need the recommended daily calcium intake. If you take in less calcium than recommended, first try to eat more calcium-rich foods.

This will help you get the additional calcium you need each day. Your body uses calcium best if you take in just mg or less at one time. It is best to spread out the calcium you eat.