Calcium (Ca++)

Functions

• bones and teeth formation
• nerves impulse transmission and muscular contraction
• cellular adhesion
• blood clotting
• activation of enzymes that convert food to energy

Deficiency

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

Characteristic

• Mineral

Good Sources

Natural

• milk and dairy products
• dark-green, leafy vegetables
  • bok choy, spinach, collard greens, mustard greens, turnip 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
• Generally considered nontoxic
• Intakes above UL may lead to negative health consequences
  • High intakes may cause constipation and increase risk of kidney stones and renal insufficiency.

Supplementation

• Some recommend 1000 - 1500 mg daily.
• Best taken with boron, cobalt, essential fatty acids, folic acid, iron, lysine, magnesium, manganese, phosphorus, vitamin A, vitamin C, vitamin D, vitamin E, and zinc