Daily Calcium Needs: Your Changing Levels Throughout Life

Calcium is essential to maintaining bone and tooth health, and is a critical factor in the proper functioning of many important body processes. Daily calcium needs vary by age and peak during times of life when dietary sources of calcium are prone to be especially inadequate. Because of this, it is critical to good health to be aware of your calcium requirements and to learn ways to meet your calcium needs.

New Adequate Intake levels were issued for calcium in 1998 by the Institute of Medicine at the National Academy of Sciences. The levels were adjusted to reflect new research into the body’s need for calcium during various stages of life.

The new AI levels for calcium are as follows:

• 0-6 months of age: 210 mg
• 6-12 months of age: 270 mg
• 1-3 years of age: 500 mg
• 4-8 years of age: 800 mg
• 9-13 years of age: 1300 mg
• 14-18 years of age: 1300 mg
• 19-30 years of age: 1000 mg
• 31-50 years of age: 1000 mg
• 51+ years of age: 1200 mg
• Postmenopausal women not taking HRT: 1500 mg
• Pregnant and lactating women (< 18 years of age): 1300 mg
• Pregnant and lactating women (> 18 years of age): 1000 mg

Bone formation begins before birth, and maintaining bone health is a process that continues throughout life. Prevention of osteoporosis is critical, as the disease cannot be completely reversed once it develops. Therefore, calcium needs must be met during childhood, middle age, and after menopause to ensure continued mobility, independence, and quality of life.

Ensuring Adequate Calcium Intake From Infancy Onward

During pregnancy, an unborn baby obtains calcium from the mother’s stores - pulling it directly from her bones if necessary. After birth, breastmilk provides infants with an optimal source of calcium. Although breastmilk is a greater source of bioavailable calcium than infant formula, FDA approved infant formulas, both milk and soy-based, contain adequate amounts of calcium for this stage of life.

Young children, however, may be at risk for calcium deficiency due to poor diet, dairy allergies, or other reasons. Healthy toddlers between the ages of 1 and 3 years require approximately 500 mg of calcium every day. This is comparable to the amount contained in about 2 full glasses of milk. Children between the ages of 4 and 8 years need slightly higher levels of calcium, about the equivalent of 3 full glasses of milk. Children in this age group require two to four times the amount of calcium - per pound of body weight - as adults. Without adequate levels of calcium during childhood, maximum peak bone mass will not be realized.

Older children and teens require more calcium than any other age group. This is because the greatest amount of bone formation takes place during this time of life, and insufficient calcium intake may result in decreased bone mass and a heightened risk of developing osteoporosis. Calcium absorption is improved during puberty, which is beneficial to the skeleton when calcium requirements are met. Unfortunately, members of this age group are less likely to eat a diet high in calcium-rich foods than both younger children and adults. This is due in part to a preoccupation with thinness, and is also a result of increased extracurricular activities and reliance on fast or heavily processed foods. Members of this age group can benefit from the addition of calcium-fortified foods, such as orange juice and cereal, to their diet. A daily supplement may be required, as well.

Calcium requirements drop again after the age of 19, and do not significantly increase until menopause. Adults of all ages must eat a varied diet of dairy products and dark green leafy vegetables, and should take a daily calcium supplement if diet alone is not enough. When blood calcium levels are reduced, the body will draw calcium from the bones - resulting in weakened, brittle bones that are prone to fracture. Ensuring adequate calcium intake throughout life is the only way to maintain bone health and prevent the onset of osteoporosis.