In most cases, 2 or 3 servings a day of calcium-rich food is all that your child needs. Toddlers require about 500 mg of calcium daily and can meet these needs from drinking about 2 servings (16 ounces or 2 cups) of milk. (Each cup of milk contains about 300 mg of calcium.) If your child refuses milk, offer 2 to 3 servings of other calcium-rich options like yogurt, cheese, green veggies, or orange juice with added calcium.
Calcium
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1 AnswerA
SCAI answeredWhile more research is needed, heart attack risk may rise for women when they begin calcium supplementation (with or without vitamin D), according to a recent analysis of research study data from the Women’s Health Initiative and other studies.
A heart attack is caused when blood flow through the coronary arteries that supply blood to your heart is cut off. In coronary artery disease, plaque -- a fatty substance made up of cholesterol, calcium, and other materials -- builds up in the coronary arteries. The plaque can narrow the arteries, and vulnerable plaques can rupture, causing a blood clot to form that can block blood flow.
Because calcium is one of the components of plaque, various researchers have conducted studies to see if calcium supplements can contribute to heart attacks. A study in 2011 in the British Medical Journal analyzing data from the Women’s Health Initiative (a large, long-term study sponsored by the National Heart, Lung, and Blood Institute) found that women who began supplementation with calcium were more likely to have a heart attack over a five-year period (approximately 6 heart attacks per 1,000 women). Women who had already been taking calcium before joining the study did not have an increase in heart attack risk. So researchers theorize that a sudden change in calcium intake may increase heart attack risk.
These findings reflect the findings of only one study. In fact, other studies have found mixed results. For now, you may want to discuss any concerns you have with your physician and weigh your personal risk of bone fractures versus your risk for a heart attack when considering supplementation. -
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Joan Salge Blake, MS, RD , Nutrition & Dietetics, answered on behalf of Academy of Nutrition and DieteticsSee All 3 Answers
Some individuals, based on their diet and/or medical history, are advised by their health care provider to take a calcium supplement. The calcium in supplements is part of a compound, typically either calcium carbonate or calcium citrate.
Calcium carbonate tends to be the least expensive and the most common form of calcium purchased. It is most effective when consumed with a meal, as the acidic juices in your stomach help with its absorption. Calcium citrate can be taken any time throughout the day, as it doesn’t need the help of acidic juices to be absorbed. Calcium citrate is a plus for those ages 50 and older who may be producing less stomach acid as they age.
Regardless of the form, all calcium, whether from supplements or from fortified or naturally occurring foods, should be consumed in doses of 500 milligrams or less, as this is the maximum that your body can absorb efficiently at one time. In other words, if a person has been advised to take 1,000 milligrams of calcium daily, 500 milligrams should be consumed in the morning and the other 500 milligrams in the afternoon or evening.
Calcium from unrefined oyster shell, bone meal, or dolomite (a rock rich in calcium) may also contain lead and other toxic metals. Supplements from these sources should state on the label that they are “purified” or carry the USP symbol to ensure purity. Because calcium can interfere with and reduce the absorption of iron, a calcium supplement shouldn’t be taken along with an iron supplement.
Calcium supplements can sometimes cause constipation and flatulence (gas), especially when large amounts are taken. Increasing the fiber in the diet can help avoid these less-than-pleasurable side effects. There is an upper level set on the daily dosage of calcium; be cautious about adding a calcium supplement to your diet if you are already consuming plenty of lean dairy foods and/or calcium-fortified foods.
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Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredSee All 5 AnswersCalcium won’t just protect your bones, it’s also an important way to keep your muscles strong. Pair 600 mg calcium with 400 mg magnesium to help with absorption. Additionally, be sure to take it two hours after eating or taking your multivitamin, as calcium can block the body from absorbing other nutrients.
This content originally appeared on doctoroz.com. -
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Certain kinds of breast calcifications can be a sign of breast cancer -- so it's understandable that many women with calcifications worry about taking calcium pills. In this video, Dr. Jan Carlson discusses whether these pills can cause calcifications.
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Dr. David M. Slovik, MD , Endocrinology Diabetes & Metabolism, answeredSee All 3 AnswersCalcium is the principal currency of bone. It carries a lot of weight in the body, both literally and figuratively. Not only is it the major component of the cement-like hydroxyapatite, but it also plays an important role in other body systems.
Buoyed along in the blood, lymph, and other fluids, calcium bustles in and out of cells, transmitting signals to nerves and muscles. It is vital to many physical processes, including heart rate, blood pressure, and the regulation of the internal organs. However, the amount of calcium required to do this is slight -- only about 1% of your body's total calcium stores. The rest -- about 2.25 to 4.5 pounds' worth -- is sequestered in your bones. When the supply of calcium in the blood drops below the critical level, it can be replenished from bone. -
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dotFIT answeredIf you are unable to meet your calcium needs through your diet, then any calcium supplement can be useful. The highest amount of calcium by weight is calcium carbonate, at 42%. It is absorbed best with food. The next most popular and highest amount of calcium is calcium citrate at 21%. When it is taken is not an issue. Look for calcium supplements that also include vitamin D and magnesium, as they are involved with proper calcium metabolism. -
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MediGuard answeredBased on information from iGuard.org, a free medication monitoring service, 15% of patients experience side effects while taking Calcium Citrate (Citracal). Some of the side effects reported by iGuard members include: Constipation, Bloating/Gas, Swallowing Problems, and Diarrhea. Please follow up with your doctor or other healthcare provider if you are experiencing any symptoms that worsen or do not go away. -
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dotFIT answeredSee All 2 AnswersIn general, calcium absorption begins to decrease as the amount taken increases. The ideal amount to take at one time is up to 500mg of calcium. How much you need depends upon your diet. Calcium is relatively easy to get from the diet; however, many Americans still fail to do so. Generally, calcium supplements should contain 200iu of vitamin D and 250mg of magnesium for each 500mg dose of calcium to ensure optimal calcium metabolism and utilization. In addition to calcium citrate, calcium carbonate is also common. It is 42% calcium by weight, whereas calcium citrate is 21%. The carbonate form is best absorbed when taken with a meal and the citrate form is unaffected by timing. The dotFIT Super Calcium + uses the higher calcium content of carbonate and has the appropriate vitamin D and Mg as well. Below are calcium intake recommendations. (http://ods.od.nih.gov/factsheets/calcium ).
Recommended Dietary Allowances (RDAs) for Calcium
Age
Male
Female
Pregnant
Lactating
0–6 months*
200 mg
200 mg
7–12 months*
260 mg
260 mg
1–3 years
700 mg
700 mg
4–8 years
1,000 mg
1,000 mg
9–13 years
1,300 mg
1,300 mg
14–18 years
1,300 mg
1,300 mg
1,300 mg
1,300 mg
19–50 years
1,000 mg
1,000 mg
1,000 mg
1,000 mg
51–70 years
1,000 mg
1,200 mg
71+ years
1,200 mg
1,200 mg
* Adequate Intake (AI) -
4 AnswersA
Alexandra Jamieson , Nutrition & Dietetics, answeredSee All 4 AnswersLuckily you can get enough calcium through healthy foods like greens, nuts, seeds, beans, and sea vegetables for healthy bones.
It's also important to avoid foods that will leach calcium from your bones. Our Standard American Diets are often very acidic especially when we consume caffeine, refined flour, excess sugars, salts and too much animal protein. Calcium from your bones is your body's top source of alkalinity. Your body likes to stay in a narrow range of acid/alkaline balance and will leach calcium from your bones to balance the acidity caused by your diet.
To avoid losing calcium from your body, reduce or eliminate those acidic foods from your diet and instead create your meals from healthy plant-based foods and smaller amounts of high-quality animal protein.