Calcium (Ca++)

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Functions

  • bones and teeth formation
  • nerves and muscles function
  • blood clotting
  • activation of enzymes that convert food to energy

Deficiency

  • muscle cramps
  • Children
    • rickets (soft, deformed bones)
    • poor growth in children
  • Adults
    • osteoporosis

Good Sources

Natural

  • milk and dairy products
  • dark-green, leafy vegetables
    • bok choy, spinach, collard greens, mustard greens, turnup greens
  • broccoli
  • soybean products
    • tofu
  • garbanzo beans
  • bean sprouts
  • nuts
    • almonds, chestnuts, filberts
  • sunflower and sesame seeds
  • fish (with tiny bone particles)
    • canned salmon, sardines, or jack mackerel
  • oysters
  • kelp
  • figs

Food Quantity mg
Sardines, Atlantic 3 oz 325
Milk, fat free 1 cup 301
Cheese 1 oz 204
Yogurt 8 oz 452
Bok choy, cooked 1 cup 330

Artificial

  • bone meal
  • brewer's yeast
  • corn tortillas (lime added)

Adequate Intakes (AI)

  • Males and Females
    • Adults
      • 1000 mg
    • 11-24 years
      • 1200 mg
    • 25 years. and older
      • 800 mg
  • Pregnant/Lactating females
    • 1200 mg
  • Children (1-10 yrs)
    • 800 mg
  • Infants
    • 7 months to 1 year
      • 600 mg
    • birth-6 months
      • 400 mg
  • Sufficient data to set RDA are unavailable
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 2500 mg

Intakes above UL may lead to negative health consequences.

Supplementation

  • High intakes may cause constipation and increase risk of kidney stones and renal insufficiency.


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