Calcium

The calcium-magnesium balance is important since they have similar functions and can either encourage or antagonize each other. Our body needs twice as much calcium as magnesium. Too much magnesium inhibits bone formation, whereas too much calcium causes symptoms that resemble magnesium deficiency. To absorb calcium the body needs Vitamin D. Otherwise the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong and new bone.

Function

Important for bones and teeth, blood clotting, hormone secretion, muscle and nerve function

Deficiency

Weak bones, fracture, teeth damages, blue fingers and toes, constipation, nerve and muscle impairments, abnormal heart beat, skeletal muscles spasm, nervousness, depression, sleeplessness, pain during the periods, reduced tolerance against pain

Until the ages 30-35 the body stores calcium in the bones and after that calcium is no longer stored in bones. Over half of all Americans have Calcium deficiency and need to eat more calcium.

The predominant cause of Rickets is a vitamin D deficiency, but lack of adequate calcium in the diet may also lead to rickets, a softening of the bones in children potentially leading to fractures and deformity. In order for the body to assimilate Calcium it is essential that the body has enough acidity in the stomach, D and C vitamin.

If you take calcium supplement, it is good to divide your calcium doses; take one half in the morning and the other half in the evening to get the best absorption. In order to absorb calcium the body needs vitamin D and therefore it can be good to take calcium supplement added with vitamin D. If you also take iron supplement, make sure you don’t take it at the same time as your calcium supplement.

Food sources

Milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, bread, spinach, broccoli, beet greens, beans, peanuts

Toxic dose – symptoms

Constipation, kidney stones, appetite loss, nausea, vomiting, abdominal pain, confusion, seizures

Toxicity from calcium is not common but if you take excessive Calcium together with vitamin D for a longer period of time, toxicity can be manifested. This risk can be reduced if you take magnesium and vitamin B6.

AIs (Adequate Intakes)

Requirements are greatest during childhood, adolescence, pregnancy and breastfeeding.

Some experts suggest that elderly persons should take as much as 1,500 mg/day to help prevent osteoporosis . Osteoporosis is a common condition in which bones become weak and fracture easily, due to a loss of bone density.

Infants 0-6 months 7-12 months	Milligrams per Day 210 270
Children 1-3 years 4-8 years	- 500 800
Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 1300 1300 1000 1000 1200 1200
Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 1300 1300 1000 1000 1200 1200
Pregnancy < 19 years 19-30 years 31-50 years	- 1300 1000 1000
Lactation < 19 years 19-30 years 31-50 years	- 1300 1000 1000

Source: USDA Dietary Reference Intakes