How much Calcium should I take daily?
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Daily Calcium Intake Recommendations
Recommended Daily Allowance (RDA) for Calcium
The recommended daily allowance (RDA) for calcium varies by age and gender. For women aged 19-50, the RDA is 1,000 mg per day, while for women over 50, it increases to 1,200 mg per day to ensure bone health1 6. For men, the RDA is generally around 1,000 mg per day, but specific recommendations can vary slightly based on different health guidelines.
Calcium Intake for Different Age Groups
For adults aged 25 and older, the average requirement (AR) for calcium is calculated to be around 750 mg/day, considering dermal calcium losses2. The population reference intake (PRI) for adults is set at 950 mg/day2. For children, the PRI varies by age: 450 mg/day for ages 1-3, 800 mg/day for ages 4-10, and 1,150 mg/day for ages 11-172. Young adults aged 18-24, who are still accumulating bone mass, have a PRI of 1,000 mg/day2.
Global Calcium Intake Variations
Calcium intake varies significantly across different regions. In many Asian countries, the average dietary calcium intake is less than 500 mg/day, while in Africa and South America, it ranges between 400 and 700 mg/day3. Northern European countries generally have higher calcium intakes, often exceeding 1,000 mg/day3. This global variation highlights the need for region-specific dietary strategies to optimize calcium intake.
Calcium Supplements: Benefits and Risks
While calcium supplements can help meet the RDA, they should be used cautiously. Recent studies suggest that high levels of calcium supplementation may increase the risk of cardiovascular disease and kidney stones1 6 8. Therefore, it is recommended to meet calcium needs primarily through a calcium-rich diet, using supplements only if necessary to reach the RDA, typically around 500 mg/day in supplements1 6.
Special Considerations for Pregnancy and Lactation
During pregnancy and lactation, the calcium needs are similar to those of non-pregnant women of the same age group, with an RDA of 1,000 mg/day2. However, for women with low dietary calcium intake, supplementation of 1.5-2 g/day is recommended to prevent conditions like pre-eclampsia7.
Conclusion
The optimal daily calcium intake varies by age, gender, and physiological state. While the general recommendation for adults is around 1,000 mg/day, it is crucial to consider individual dietary habits and regional dietary patterns. Supplements can be beneficial but should be used judiciously to avoid potential health risks. Always aim to meet calcium needs through a balanced diet rich in calcium-containing foods.
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Most relevant research papers on this topic
Calcium supplements: do they help or harm?
Women should aim to meet calcium intake recommendations primarily through a calcium-rich diet and take supplements only if needed to reach the recommended daily allowance (RDA).
Very Rigorous JournalEFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2015. Scientific Opinion on Dietary Reference Values for calcium
The Dietary Reference Values for calcium are 750 mg/day for adults 25 years, 950 mg/day for adults 25 years, and 280 mg/day for infants aged 7-11 months.
Highly CitedGlobal dietary calcium intake among adults: a systematic review
Many countries have low average calcium intake, with Northern Europe having the highest intake, but recent, nationally representative data is mostly lacking.
Systematic Review
Rigorous JournalHighly CitedCalcium bioavailability and absorption: a review.
The optimal dietary calcium intake for adults is uncertain, with factors like calcium and vitamin D status, age, pregnancy, lactation, and disease affecting calcium absorption.
Highly CitedDietary calcium intake - a critical reappraisal.
Daily calcium intake recommendations for adults should be 1000 mg per day, with adjustments for age groups and physiological states.
Rigorous JournalHighly CitedCalcium supplements.
Women should aim to meet their calcium intake primarily through a calcium-rich diet, with supplements only needed if necessary to reach the recommended daily allowance.
Low-dose calcium supplementation for preventing pre-eclampsia: a systematic review and commentary
Low-dose calcium supplementation for low-intake pregnant women may not be effective in preventing pre-eclampsia, as it may be logistically challenging, potentially harmful, and may not be effective by 20 weeks of gestation.
Systematic ReviewRigorous JournalHighly CitedIs Excess Calcium Harmful to Health?
Excess calcium intake may increase the risk of vascular diseases, potentially altering current public health recommendations for preventing osteoporosis.
Systematic ReviewRigorous JournalScientific opinion on the Tolerable Upper Intake Level of calcium.
The Tolerable Upper Intake Level for calcium for adults, including pregnant and lactating women, remains at 2,500 mg/day, with no evidence linking long-term calcium intake to increased risk of nephrolithiasis, cardiovascular disease, or prostate cancer.
Supplementation with calcium + vitamin D enhances the beneficial effect of weight loss on plasma lipid and lipoprotein concentrations.
Consumption of calcium+vitamin D during a weight-loss intervention enhanced the beneficial effect of body weight loss on the lipid and lipoprotein profile in overweight or obese women with usual low daily calcium intake.
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