Most of us know calcium intake is important but do we know exactly how much we should get or where it should come from? Let’s take a closer look at the benefits and how much we should consume daily. As always, everybody is different so please consult with your health care provider before starting a new diet or taking a new supplement.

What does calcium do?

Calcium is vital because it builds and maintains healthy bones and helps prevent osteoporosis which can occur with bone loss. It is also important for the health of the heart, nervous system and muscles.

Where is it found?

The majority, 99%, of calcium in our bodies is found in our bones and teeth. The other one percent circulates through our bodies. If we do not consume enough calcium through diet and supplements, our bodies take what it needs from our bones.

Your diet plays a big role in how much calcium you consume each day. Make sure your daily diet includes milk, yogurt, cheese, nuts, dairy, leafy greens and fish.

How much is right for you?

We need calcium throughout our entire life but the amount we need changes. 

The National Institute of Health recommends individuals consume adequate amounts of calcium in childhood, adolescence and adulthood. Bone mass reaches its peak around age 30 and the higher the peak is, the longer bone density issues will be delayed. 

Daily calcium intake chart

Am I deficient?

In addition to weakened bones and the risk of osteoporosis, deficiency can cause irritability, mood swings, anxiety, sleep disruptions and depression. Deficiency can also cause muscle cramps, weakness, abnormal heart rate, poor appetite and numbness or tingling in fingers.

If you do not think you get enough calcium through your diet, you should consult your healthcare provider to see if adding a supplement is right for you. 

If you want an X-ray done to check on your bones, Palm Diagnostics always has technologist ready to serve you. Visit our website or give us a call at 410-788-7256.

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