Calcium is an essential mineral that plays an important role in maintaining bone health, as well as supporting normal muscle and nerve function. While many people understand its importance, questions often arise around how much calcium is needed and whether supplements are necessary.
This guide explores calcium intake, dietary sources, and how supplements may fit into a balanced approach to wellbeing.
Calcium and Bone Health Across Life Stages
Peak bone mass is typically reached between the ages of 25 and 30. After this time, bone density gradually declines as bone breakdown begins to exceed bone formation.
Women generally have lower bone mass than men, and bone changes may become more noticeable after menopause due to declining oestrogen levels.
Maintaining adequate calcium intake, along with supportive lifestyle factors, is an important part of supporting bone health throughout life.
Why Calcium Is Important
Calcium is a key mineral involved in the structure of bones and teeth. It also plays a role in muscle contraction and nerve signalling.
The body carefully regulates calcium levels in the blood. When dietary intake is insufficient, calcium may be drawn from bone stores to maintain normal physiological function.
Recommended Daily Intake of Calcium
Calcium requirements vary depending on age and life stage.
- Women 50 and under: 1,000 mg per day
- Men 70 and under: 1,000 mg per day
- Women over 50: 1,200 mg per day
- Men over 70: 1,200 mg per day
These recommendations include calcium from both dietary sources and supplements.
Dietary Sources of Calcium
Calcium is found in a wide range of foods, including:
- Milk, yoghurt and cheese
- Tofu (set with calcium salts)
- Tinned salmon and sardines (with bones)
- Almonds, sesame, chia and poppy seeds
- Green vegetables such as broccoli
Examples of Calcium Content in Foods
- 250 ml milk or 200 g yoghurt ≈ 300 mg calcium
- 85 g tinned salmon with bones ≈ 181 mg
- ½ cup tofu ≈ 253 mg
- 1 tablespoon tahini ≈ 63 mg
- 1 cup cooked broccoli ≈ 45 mg
Calcium Supplements: What to Consider
If dietary intake is insufficient, calcium supplements may help meet daily intake requirements.
Different forms of calcium are available:
Calcium carbonate: commonly used and inexpensive. Typically taken with food for improved absorption. It is higher in elemental calcium however requires adequate levels of stomach acid (HCL) for absorption.
Calcium citrate: well-absorbed form and can be taken with or without food. Research suggests that it is less dependent on stomach acid for absorption, making it a suitable choice for individuals with low stomach acid, and those taking acid-reducing medications.
Hydroxyapatite: a calcium phosphate compound naturally found in bones and teeth, consisting of calcium, phosphorus, oxygen, and hydrogen. Calcium provides strength and structure to bones, while phosphorus is essential for bone mineralisation.
Aquamin Forte TG ®: is a highly bioavailable source of calcium and magnesium naturally produced from calcareous marine algae (Lithothamnion sp.). Harvested from the wild North Atlantic seabed, this seaweed boasts a rich mineral profile, particularly abundant in calcium.
When choosing a supplement, it is important to consider both the form of calcium and the amount of elemental calcium provided.
Nutrients That Work Alongside Calcium
Calcium works in combination with other nutrients and lifestyle factors.
-
Vitamin D helps calcium absorption from the diet.
- Vitamin K2 Plays a role in processes involved in how calcium is utilised in the body and supports bone health and cardiovascular system health.
- Exercise
Weight-bearing activity supports bone strength and density.
Can You Have Too Much Calcium?
While calcium is essential, very high intakes may not be necessary.
Research findings on high calcium intake and long term health outcomes are mixed. For this reason, it is recommended to stay within established intake guidelines.
Upper intake levels:
- Under 50 years: up to 2,500 mg per day
- Over 50 years: up to 2,000 mg per day
For individuals who do not meet their needs through diet alone, supplementation may be considered to help meet daily intake requirements.
Final Thoughts
A balanced approach that includes calcium-rich foods, supportive nutrients and regular exercise can help maintain bone health over time.
Calcium supplements may be useful where dietary intake is low, when used in line with recommended daily intake guidelines.
This information is general in nature and is not intended to replace advice from your healthcare professional. Always read the label and follow direcitons for use.
References
Mayo Clinic (2022) Calcium and calcium supplements: Achieving the right balance - Mayo Clinic; accessed from <Calcium and calcium supplements: Achieving the right balance - Mayo Clinic>
National Institutes of Health (NIH) (2022) Calcium fact sheet for health professionals- National Institutes of Health Office of Dietary Supplements; accessed from <Calcium - Health Professional Fact Sheet (nih.gov)>
Nutrient reference values for Australia and New Zealand (2006)Calcium | Eat For Health – National Health and Medical Research Council (NHMRC); accessed from <Calcium | Eat For Health
