Calcium RDA, Benefits and Sources

Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99% of calcium in the body is deposited in these two places. It is necessary for blood clotting, stabilizes many body functions. It can ease insomnia and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. Calcium regulates heart rhythm and the passage of nutrients in and out of the cell walls. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting and may reduce the incidence of colon cancer. Calcium also stops lead from being absorbed into bone. To function correctly, calcium must be accompanied by several other nutrients including magnesium, phosphorous, and vitamins A, C, D, and K.

The best sources of calcium are foods, but supplements may be necessary for those who cannot meet their calcium needs through diet alone. In fact, according to the National Institutes of Health, many Americans consume less than half the amount of calcium recommended to build and maintain healthy bones. Heavy use of caffeine can diminish calcium levels; therefore, higher amounts of calcium may be needed if you drink a lot of coffee. Also, a diet high in protein can increase loss of calcium through the urine. Excessive intake of sodium, phosphates (from carbonated beverages) and alcohol, as well as the use of aluminum-containing antacids also contribute to increased excretion of calcium.

Calcium deficiency can be found in people with malabsorption problems, such as Crohn's disease, celiac disease, and surgical intestinal resection. Prolonged bed rest causes loss of calcium from the bones and the elderly are less able to absorb calcium.

Calcium RDA

The RDA for calcium is actually an Adequate Intake.
children 1-3 yrs 500 mg
children 4-8 yrs 800 mg
children 9-18 yrs 1300 mg
Males 19-50 yrs 1000 mg
Males 51-70+ yrs 1200 mg
Females 19-51 yrs 1000 mg
Females 51-70+ yrs 1200 mg
Pregnancy 19-50 yrs 1000 mg
Lactation 19-50 yrs 1000 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Calcium are:

milk, beans, nuts, fish, green leafy vegetables,

We have sorted our nutrition database by foods high in Calcium. So you can easily see how much Calcium is contained in different foods. You can also search through our database using the search box below or browse the Calcium content by food category.

Calcium in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

Different forms or alternative names for Calcium:
calcium citrate
calcium carbonate
calcium gluconate
calcium lactate
calcium chloride
calcium malate
calcium aspartate
calcium ascorbate
calcium phosphate


Deficiency of Calcium may cause:
yeast infections (candidiasis)
hair loss (alopecia)
arm and leg muscles spasms
softening of bones
back and leg cramps
brittle bones
rickets
poor growth
osteoporosis (deterioration of the bones)
tooth decay
depression