High calcium content in foods. All about calcium: daily intake, which foods contain, deficiency and excess. What foods contain the most calcium

Hello again, dear readers. I am with you again, and now I will try to tell you in as much detail as possible in which products contain calcium, I will give a list of products, and in general I will tell you what it is for. But you probably already know? Although calcium functions are not limited to bones, nails, and hair. So read it carefully. And also read my previous articles:, me and.

Minerals are important in human life, as are vitamins and other nutrients. It seems to be a trifle, but the main thing is made up of trifles. Have you heard the expression "We are what we eat"? So, if you and I do not receive enough calcium, for example, we will lose a lot. It is about calcium that we will talk about now.

Do you need calcium?

Let's think logically: why do we need this hard-to-digest mineral at all? After all, it might be better without him? Not quite so, on the contrary - it will be bad.

Just imagine that at one point you simply stopped consuming calcium. Generally! Have you presented? Great, let's continue. Soon you will have problems with your skin: it will be dry, it will begin to peel off. Have you noticed how you have become more often annoyed over trifles? This lack of calcium affects the nervous system. The heart, as they say, is naughty? Also due to the critical lack of calcium. And that's not all: at the extreme stage, bones become very fragile, teeth crumble, and hair is in a terrible state.

For children, this mineral is generally one of the main ones, as well as for athletes, because the body in both cases grows, and the musculoskeletal system requires strengthening. In addition, calcium takes part in metabolism and regulates the work of several endocrine glands, which, in turn, is also important for representatives of strength sports.

For men, this mineral plays out its role in the reproduction system, so it is generally contraindicated for men to neglect it.

Anyway, do you want to always look 100%? Eat foods rich in calcium, and everything will be in perfect order: hair is strong and shiny, nails without white, so many annoying spots, and you can forget about the problems associated with a lack of calcium. By the way, I wrote the list of products below.

Calcium in numbers

The total amount of this element in the human body fluctuates on average within 1 kilogram for women and 2 kilograms for men. Every day, any person should maintain calcium in the body at 1.3 grams - this is the volume that allows you to feel normal. That is, you should eat 1.3 grams of pure calcium per day. How can this be achieved? Read below.

By the way, pregnant women need, as they say, to eat for two, so the daily rate is overestimated to 2 grams.

All these replenishments of calcium are due to the fact that it is flushed out of the body naturally (large and small toilet, sweating), and is also poorly absorbed. So you have to eat foods that contain calcium in optimal quantities.

Do you think calcium is only found in bones, nails and teeth? To a greater extent, you are right, but it is also present in our body fluids - only 1%.

Calcium absorption

The absorption of calcium is somewhat accelerated if vitamin D, ascorbic acid and phosphorus are involved in the process. In addition, these additional elements deliver calcium to its intended purpose and do not allow it to be debugged in the kidneys, for example.

Grocery list

Now I will just list the products, and then we will analyze everything in detail.

So, fermented milk products, fruits, fish, vegetables, nuts, seeds of some plants.
Dairy products and everything connected with it are not that very rich in calcium, but still there is more or less enough of it. In addition, these are the products that we can afford to buy every day, in contrast to the same fish. As for individual representatives of dairy products, there are different calcium figures everywhere (please understand that these figures are based on 100 grams of product). So, in cheeses there is usually somewhere around 1 g of calcium. In cheese 0.5 g. But in cottage cheese and milk, only about 150 mg.

A fish.
I'll tell you a secret, but all fish are not so rich in calcium, rather the opposite. But this does not apply to sardines, where soft fish bones are present. But this does not mean that you do not need to eat fish - there are elements that help the absorption of calcium. By the way, sardines contain only 450 mg of calcium.

Fruits and vegetables.
Citrus fruits contain nothing of calcium: grapefruit and orange - 34 mg. Peach and Apricot - 28 mg But vegetables are somewhat richer: carrots, cabbage - 55 mg, green onions and spinach - 100 mg, dill and parsley - 210 mg. But in the representatives of fruits there are also decent ones - raisins 90 mg. Peas are on a par with him.

Nuts.
Let me just say that walnuts and hazelnuts have an average of 150 mg.

Plants' seeds.
Poppy is the undisputed leader. Just imagine: there are 1.5 g of calcium per 100 g of poppy seeds. In second place are sesame seeds - 1.2 g. Nettle seed also appears - 0.7 g, but where and how to get it - I have no idea.

I completely forgot about porridges. Although they cannot compete with the above-described products, but still. Buckwheat porridge, "Hercules", oatmeal and barley - their numbers range from 20 to 80 mg.

Conclusion

So, let's summarize. Calcium is not only beneficial for bones, teeth and hair, it is also involved in many of the body's invisible processes. Therefore, the article "What foods contain calcium, a list of foods", I think, will be useful for many. If so, then share it with your friends via social networks, but no, then leave your comments. Subscribe to blog updates. Goodbye to everyone.

Best regards, Vladimir Manerov

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In this article, we will try to figure out why the body needs calcium, which foods contain the most, how much should be consumed and what contributes to its better absorption. It is worth noting that the mineral in question is involved in almost all processes of human life, and, accordingly, its deficiency is the cause of many dangerous diseases.

Basic properties of calcium

Calcium- a macroelement necessary and practically irreplaceable for the life of the human body. Without its participation, it is impossible to ensure the full activity of most vital systems, for example, the brain, skin, muscles, heart, nerves and blood vessels. Also, with regular intake of foods high in calcium, you can ensure the strength of teeth and bones over a long period of life.

Due to its high chemical activity in nature, this mineral is not found in its pure form. However, a large amount of it can be found in living organisms inhabiting our planet. For example, bones and teeth of an adult contain an average of 1-1.5 kg of calcium.

Why do you need calcium?

Eating food rich in calcium, as well as trace elements that promote its absorption, is especially important for the following organs and their systems:

Also, the intake of food saturated with calcium into the body and its sufficient assimilation contributes to an increase in resistance to infectious diseases and sharp weather changes. In addition, this mineral helps to strengthen the immune system and skeleton.

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Calcium intake per day

For a full-fledged life, the body of an adult must receive 0.8-1.3 g of calcium daily, while 0.3-0.8 g is enough for a child. the volume required by your body. The fact is that calcium is a water-insoluble substance, therefore it can only partially be converted into soluble, and, accordingly, assimilated by the body compounds.

It is extremely important to ensure that the required amount of macronutrients is supplied precisely with food, since when they are deficient, the deficiency is compensated for by the bones. This can lead to a violation of the structure of bone tissue, which provokes the emergence of such dangerous diseases as osteoporosis and rickets.

The main causes of calcium deficiency

In the course of numerous scientific studies, it was noticed that physical activity is one of the factors for better absorption of calcium from food, and also contributes to its faster transition into the composition of bone tissue. Therefore, most often people who lead an inactive, predominantly sedentary lifestyle face the problem of a deficiency of this macronutrient. Therefore, the lack of this substance can be called the most active problem of our time and total computerization. At the same time, athletes and athletes receive more calcium, which contributes not only to strengthening bone tissue, but also to building muscle mass.

Important! However, it should be borne in mind that intense muscle tension, visiting saunas or bathing events suggest an active sweating process. With sweat, not only harmful microorganisms and dirt are removed from the body, but also a certain amount of macronutrients necessary for its full functioning.

Also, the following factors can lead to calcium deficiency:

1. Improper nutrition.
2. Dysbacteriosis and bowel disorder.
3. An insufficient amount .
4. Lack of measures in the use of sugar, salt, alcoholic beverages, caffeine.
5. Diseases of the digestive system, thyroid gland, kidneys, as well as pancreatitis.
6. Long-term use of drugs with a laxative or diuretic effect.

With a significant lack of calcium, a person can experience a pronounced, deteriorating blood clotting, muscle pain, fragility of bone tissue, cramps of the lower extremities during the night's rest.

What is the danger of an excess of calcium?

Dangerous for the body is not only a lack of calcium, but also its excess. If you consume foods containing this mineral in excessive amounts, then there is a risk of encountering the following troubles:

1. Excessive excitement of the nervous system.
2. Dehydration of connective tissue cells, and, accordingly, a decrease in their functionality.
3. Development of urolithiasis.
4. A significant increase in the concentration of urates.
5. Difficulty of mobility in joints and cartilage, leading to gout.

If there is a lot of calcium in the body, it is recommended to use distilled or so-called soft water containing a minimum amount of macronutrients. A two-month course of such hydrotherapy helps dissolve excess minerals.

Foods with a high calcium content (table)

Everyone has their own culinary preferences, so the following table of calcium content in foods has been developed to compose a diet suitable for you.

Product	content in 100 g, mg
poppy seeds	1450
parmesan cheese	1300
sesame	1150
hard cheeses	740-1100
powdered milk	1000
young nettle leaves	713
processed cheese	520
sardines	380
basil	370
hazelnuts	290
rose hip	257
flax seeds	250
milk chocolate	240
parsley	210
cabbage	200
salmon	200
legumes	190
White mushrooms	187
garlic	181
dried apricots	170
figs	162
coffee beans	147
ice cream	140
bread	138
kefir	125
milk	120
yogurt	120
cottage cheese	120
crab	100
seeds	100
peas	90
raisin	80
peanut	70
oatmeal	64

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However, it should be borne in mind that the calcium contained in each of the products listed in the list has a different level of assimilation by the body, the indicator of which can vary from 20 to 90%. Therefore, the preparation of the diet should be approached very responsibly.

The following factors act as an obstacle to the entry of calcium into the bone tissues of the body:

• increased content of potassium, phosphorus and magnesium in the body;
• lack or excessive amount of fat.

Ease of absorption of calcium is facilitated by the intake of vitamins D, B and C, which must also be taken into account when choosing food.

Foods containing calcium in an easily digestible form

For those wishing to compensate for the deficiency of the mineral through a balanced diet, nutritionists recommend studying the following list of foods:

1. Seafood.
2. Fish liver.
3. Cheese, cottage cheese, sour cream and other dairy products.
4. Berries.
5. Greens.
6. Sunflower seeds, zucchini, poppy seeds, sesame seeds.
7. Fruits.

It is also worth remembering that heat treatment of food leads to the transition of the mineral to an inorganic state. Such calcium is not absorbed by the body, but gradually settles in the kidneys, gallbladder and bladder, forming salts. But fresh vegetables, fruits and seeds, on the contrary, are rich in easily digestible organic calcium.

It is also worth noting that breast milk has a high mineral content. For this reason, breastfed babies are less susceptible to rickets and tolerate teething more easily than formula-fed babies.

Video

What contributes to the dissolution of inorganic calcium?

As already mentioned, inorganic calcium is not absorbed by the body, but is deposited on the walls of the veins. The most massive accumulations of this substance are observed in the abdominal region, where, due to physiological characteristics, a reduced intensity of blood circulation is observed. The main danger of the accumulation of such substances is an increased risk of tumor formation, both benign and malignant. In the process of blood purification, the liver directs inorganic deposits to the gallbladder, where they gradually accumulate. Residues of the mineral are carried to the kidneys and bladder, which provokes the formation of stones and sand.

Beet juice well cleanses the body from inorganic deposits of mineral matter. It is this food that contains a lot of sodium - the main calcium antagonist. Thanks to the regular intake of beetroot juice, you can cleanse the blood, dissolve calcium deposits on the walls of the vessel, increase the lumen of the blood flow, stimulate the lymphatic system and reduce the load on the heart muscle.

Calcium and Vitamin D

In order for the human body to receive and assimilate the optimal amount of calcium, the intestinal tract requires a sufficient amount of vitamin D, the natural synthesis of which occurs under the influence of the sun. This vitamin also helps prevent such dangerous diseases as rickets, periodontal disease, osteoporosis and rheumatism. Without it, it is not possible for the body to fully perform the following physiological processes:

• blood clotting;
• uninterrupted work of the heart;
• tissue growth;
• balance of the nervous system.

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Under the influence of the sun, human skin synthesizes about 90% of the vitamin D necessary for good health. However, the natural process of obtaining such substances is usually hampered by people's fear of sunbathing and excessive use of sunscreens.

Important! Despite the usefulness of tanning, it is worth remembering that the most beneficial ultraviolet radiation from the sun is in the morning and evening, in places with clean air.

Some doctors recommend eliminating the lack of vitamin D with the help of synthetic drugs, but their assimilation requires some effort from the body. So the benefits of this approach are relative and can lead to calcium salt deposition.

The daily intake of vitamin D with a significant deficiency is 400-600 IU per day, which can be obtained through a balanced diet and a carefully selected diet. The largest amount of this vitamin is found in such products:

• mackerel;
• Cod liver;
• herring;
• tuna;
• raw egg yolk;
• fish fat;
• butter;
• pig or beef liver;
• cottage cheese;

The synthesis of vitamin D is also facilitated by a leisurely walk under the gentle rays of the gentle sun, which will not only improve your well-being, but also cheer you up. Without this component in the body, it is also impossible to carry out the natural exchange process between calcium and phosphorus, which in turn is the key to excellent assimilation of the mineral substance.

Preparations with high calcium content

Calcium is one of the most important minerals that is responsible for the health of the human body. It promotes the full growth and strength of nails, teeth, hair, bones, and therefore its significant deficiency can affect a person's well-being, regardless of the number of years he has lived, gender and lifestyle. So if with the help of a balanced diet you are unable to maintain the calcium content at the required level, then you should resort to the help of special preparations containing not only this mineral, but also many other useful components to support the immune system.

The most popular drug complexes today for maintaining the optimal amount of vitamins and minerals in the body are the following drugs:

1. Calcepan.
2. Vitrum-calcium D3.
3. Calcevite.
4. Alpha-D3-Teva.

Alpha-D3-Teva

Vitrum-calcium D3

Calcevite

Kalcepan

These medicines are made from natural components using a special technology that allows the human body to receive the amount of organic calcium necessary for a full life and the substances that promote its assimilation. Such complexes are usually prescribed to avoid brittle bones, a dangerous decrease in bone mass, and to improve the recovery process after injuries.

Any medication should be taken after consulting your doctor, who will not only help you choose the right remedy for you, but also tell you the optimal dosage and duration of the course.

Important! Do not forget that any drug has a number of important contraindications that should be considered before starting to use. Otherwise, you can significantly harm your body and spend a long time on its further recovery.

Modern vitamins and mineral complexes are designed in such a way that the body assimilates almost all of the calcium contained in their composition. Therefore, such drugs are prescribed both for the prevention of diseases associated with a deficiency of this mineral, and for the recovery of the body after complex injuries and fractures of the upper or lower extremities.

The human need for calcium is relatively low, so it belongs to the category of micronutrients (but macronutrients). However, calcium deficiency, as well as its excess, is fraught with health difficulties.

Proteins, fats, carbohydrates - traditionally, when composing a balanced menu on your own, attention is paid to these nutrients. But there are also micro and macro elements, the lack of which in the diet is fraught with the development of serious diseases.

Daily calcium intake

Fact:
3.5 kg of the weight of an adult normally developed person are mineral salts. Of these, about 30% is calcium.

Calcium has two main functions:
structural (98% of it is found in teeth and bone tissue);
regulatory (necessary for adequate excitability of the nervous system, blood coagulation, activation of certain enzymes, muscle contraction).

It indirectly affects the condition of hair and nails, sleep and mood.

The daily intake of calcium from food differs depending on age and some other nuances. Specific figures (unit of measurement g per day):

• adults - 0.8;
• pregnant and lactating women - 1, after menopause - 1.2;
• adolescents (9-18 years old) - 1.3.

Here we also note that standards are interpreted differently in different medical sources (± 0.1 g).

An important nuance:

Vitamin D improves intestinal absorption of calcium

Pay attention to the important nuance of the absorption of this beneficial substance by tissues and body fluids. Optimization of the process is achieved by regulating the ratio with other salts (in particular with magnesium and phosphates); sufficient supply of chole- and ergocalciferol (vitamins of group D) is also required.

List of foods high in calcium

Nutritional advice:

To meet the daily requirement of a healthy adult for calcium, ½ liter of milk (natural cow) or 100 g of feta cheese is enough.

Those for whom the named products are not suitable for any reason are probably wondering what else is a lot of calcium. Details are presented in specially designed dietary tables. We present a simplified list (mg Ca per 100 g).

TOP-3:

• poppy (1450-1500),
• skimmed milk powder (1155),
• "Dutch" cheese (1040).

Vegetables and herbs:

• (713),
• basil (370),
• dill (126),
• spinach and broccoli (105),
• green onions (100),

Calcium in dairy products:

• all types of hard cheese (from 600 to 1000),
• feta cheese (530),
• condensed milk (307),
• yogurt and kefir with a fat content of more than 20% (120).

Other:

• (800),
• soybeans (201),
• egg yolk (136),
• walnuts (122),
• (100).

Causes and symptoms of calcium deficiency

Have you ever felt like eating a piece of chalk? Surely many readers (especially adolescents, pregnant women and nursing mothers) have such a gastronomic quirk. One of the explanations for the strange desire is a lack of calcium, which can cause the development of various diseases. Another option is low hemoglobin.

There are various reasons for calcium deficiency. Let's briefly describe the most common points (not related to diseases).

Alimentary errors. Excessive amounts of fats, phytin and oxalic acid negatively affect the absorption of the macronutrient and contribute to the formation of difficult-to-dissolve compounds.

Unbalanced (hypocalcium) diet, in which the substance simply does not enter the body.

Excessive sweating, in the absence of replenishment of the water balance.

Bad habits(abuse of coffee, alcoholic and carbonated drinks, smoking) and factors (contact with phosphate fertilizers).

Lack of mobility. With physical inactivity, the ability to assimilate nutrients from food decreases.

In addition to the gastronomic whim mentioned above, the alarm bells are:

• insomnia,
• unreasonable irritability,
• increase in blood pressure,
• brittle nails
• hair loss,
• bleeding gums.

In such situations, it is necessary to consult a doctor (family or therapist), take tests: blood from a vein + urine according to Sulkovich.

Note:

Long-term (neglected) calcium deficiency is fraught with the development of more than 150 diseases.

Typical diagnoses in this case: osteoporosis, osteomalacia, rickets. The risk of diabetes and pathologies of the cardiovascular system increases.

Symptoms of excess calcium in the body

Yes, and such a situation is also not excluded. This is called hypercalcemia.

Possible causes of excess calcium;
long-term use of foods or drinking water supersaturated with this macronutrient;
oncopathology and radiation therapy;
hormonal dysfunction;
taking some dietary supplements and drugs.

Salts undigested by the body are deposited in the kidneys, muscles, and form insoluble soap compounds in the intestines.

Symptoms of excess calcium:

• problems with appetite,
• constipation,
• nausea and vomiting,
• muscle cramps
• abdominal pain and myalgia.

But it is dangerous to draw any independent conclusions, let alone take measures. It is necessary to consult a doctor, get tested, follow the prescriptions and recommendations regarding the diet.

The daily requirement of an adult for calcium is 1000 mg, of which 99 percent of the body "stores" in bones and teeth. The human body really needs a lot of this mineral for a full life. Fortunately, it is very easy to get calcium from food. Milk and yogurt, cheese, nuts, seeds and fish, berries, fruits and vegetables - calcium is found in the bulk of foods.

Calcium in dairy products

Low-fat dairy products contain slightly more calcium than whole foods - this is a proven fact. However, experts are still debating which dairy products are better absorbed for calcium, fat-free or whole. And there is no consensus.

• There is also good news: calcium in dairy products is not lost during processing, so the so-called store-bought yoghurts-fermented baked milk-kefirs are in no way inferior in this sense to homemade ones.

One glass of skim milk contains 306 milligrams of calcium (31 percent DV) and 83 calories.

Natural yogurt is an excellent source of calcium. In addition, it is a completely self-sufficient food product that can be a full-fledged afternoon snack or an important part of breakfast or dinner.

• A glass of yogurt (250 ml), depending on the type and fat content, is 400 - 450 mg of calcium (almost half of the required daily allowance) and only 120 - 200 calories.

Calcium in cheese

The amount of calcium in cheese depends on its type and manufacturer.

• Thus, the original Parmesan contains the most calcium - 1376 mg per 100 g (138% of the daily value) or 69 mg (7%) in a tablespoon.

Other hard cheeses (Gruyere, Swiss, Cheddar, Dutch) are also rich in calcium and contain 100 to 80% of the daily value of calcium in a 100 gram piece.

However, remember that it is unreasonable to "extract" the required dose of calcium only from cheese: all types of hard cheeses are very high in calories.

Dried herbs

Although dried herbs are rarely used in large quantities - most often they add only a few extra pinches to sauce, soup, stew, it is still a great way to increase your calcium intake.

tops the list of herbs containing calcium: it contains 2,132 mg of this substance per 100 g (213% of the daily value), that is, 85 mg (9%) per tablespoon.

Celery seed

contains 57 mg (6% daily value of calcium) per tablespoon

contains 53 mg calcium (5% of the daily requirement) in a tablespoon

contains 40 mg (4% DV) per tablespoon of dried herb

Rosemary

contains 38 mg (4%) per tablespoon

Other herbs

sage, oregano, mint, parsley, and basil contain an average of 21 mg of calcium (which is about 2% of the daily value) per tablespoon.

Dried sesame seeds contain 989 mg of calcium (99% DV) in a 100 gram serving (respectively 88 mg or 9% of the value in a tablespoon).

Sesame oil (tahini) contains much less calcium, but also a significant amount: one tablespoon of sesame oil covers 6% of the daily calcium requirement.

Flax seed

Perhaps more valuable in omega-3 fatty acids, a 100-gram handful of flaxseeds also provides 26% of your daily calcium requirement, as it contains 255 mg. However, remember that there is no calcium in flaxseed oil at all.

Almonds are a great and delicious source of calcium. 22 almonds (toasted or dried) will cover 7% DV (74 mg calcium).

In addition, almonds contain massive amounts of vitamin E, iron, magnesium, manganese and phosphorus.

Brazilian nut

6 medium nuts will provide 45 mg of calcium, which is 4% of the norm. Plus, Brazil nuts are rich in thiamine, folic acid, iron and are a great source of magnesium, phosphorus, potassium and copper.

One (!) Brazil nut provides a daily amount of selenium.

Calcium in fish

Fish is rich in vitamin D, which is essential for proper absorption of calcium, and some fish also contain significant amounts of calcium, making them almost ideal foods.

• For example, 100 grams of herring contains 7 to 11% of the daily value of calcium (depending on which part of the fish is used and where the fish was caught); pink salmon will provide 18% of the daily requirement.

Sardines in oil are even better: a serving of this fish contains a third of the daily value of calcium!

Calcium in vegetables and edible leaves

vegetables	calcium per 100 g	% of the daily value
spinach	136 mg	14%
broccoli	47 mg	5%
fireweed (ivan-tea)	429 mg	43%
grape leaves	289 mg	29%
amaranth	215 mg	21%
arugula	160 mg	16%
green mustard	74 mg	7%
kale	210 mg	21%
turnip tops	190 mg	19%
garlic	180 mg	18%
dried tomatoes	110 mg	11%
watercress	81 mg	8%
chard	51 mg	5%
cabbage	48 mg	5%
swede	48 mg	5%
shallot	37 mg	4%
Brussels sprouts	36 mg	4%
leaf salad	36 mg	4%
parsnip	36 mg	4%

Fruits and dried fruits rich in calcium

Who is at risk for calcium deficiency?

Postmenopausal women

Due to a decrease in the level of the hormone estrogen, calcium absorption is significantly impaired during menopause. Unfortunately, increased calcium intake at this time will no longer help - calcium had to be consumed before the age of 30.

People with lactose intolerance

With such disorders, people cannot consume dairy products, often the main source of calcium.

Vegetarians and vegans

Plant foods contain oxalic and phytic acids, which impair calcium absorption.

People on certain medications:

• antacids
• laxatives
• glucocorticoids.

Side Effects of Taking Calcium Supplements Incorrectly

Calcium is necessary, but there should be a reasonable measure in everything: both its lack and excess are fraught with health problems. Especially carefully you need to take calcium supplements, because it is in this way that it is easiest to sort out the norm. It is impossible to "overdose" calcium from food - the excess simply will not be absorbed.

Calcium is an essential trace element vital to the human body: its function is to maintain healthy bones and teeth. It also plays a key role in the treatment and prevention of a number of serious diseases - hypertension, heart disease, strokes, rickets, osteoporosis, etc.

• up to 3 years - 600 mg
• from 4 to 10 years - 800 mg
• from 10 to 13 years old - 1000 mg
• from 13 to 16 years - 1200 mg
• from 16 to 25 - 1000 mg
• from 25 to 50 years - from 800 to 1200 mg
• pregnant and breastfeeding women - from 1500 to 2000 mg.

If calcium preparations are used in the treatment of any disease or are needed to fill the deficit, the dosage may be increased. However, only the doctor decides this.

The maximum allowable intake for calcium is 2500 mg for an adult and 3000 mg for a child, anything larger can lead to serious side effects.

Belching, flatulence, constipation

Some digestive disorders - belching, hiccups, gas - are even the mildest side effect of too much calcium. If a doctor recommended this dosage to you, do not worry, the body will gradually get used to it, and the side effects will subside.

Another common side effect of increased calcium intake is constipation. As practice shows, it does not go away by itself, so you can try a little trick - to divide the required dose of calcium into several doses. If this does not help, it is possible that calcium-containing preparations will have to be abandoned - the potential health risk is too great.

Disorders of calcium and phosphorus metabolism

The metabolism of phosphorus and calcium is closely related, doctors call the ratio of calcium and phosphorus 1.5: 1 optimal for assimilation, this level is necessary for homeostasis. If calcium intake increases and falls outside the normal range, the ratio changes, and excess calcium can be deposited in the form of salts.

In addition, excess calcium intake stimulates the release of parathyroid hormone, which is aimed at utilizing calcium. As a result, the mobilization of calcium and phosphate from the bones increases. If phosphorus intake is still low, this can cause serious bone problems.

Stones in the kidneys

It has not yet been proven that too much calcium increases the risk of kidney stones. However, if you personally or any of your blood relatives have a history of kidney stones, it is recommended that you consult your doctor before taking calcium supplements.

Drug interactions

Calcium interacts with a variety of medications (and, therefore, can potentially change the body's response to a particular drug).

Calcium affects:

• on the absorption and metabolism of drugs for the treatment of osteoporosis
• interacts with beta blockers (drugs to lower blood pressure)
• prevents the absorption of antibiotics and drugs for the treatment of thyroid diseases.

Wait at least two hours after taking calcium before taking any other medications.

There are several studies that show that excess calcium intake can increase the risk of prostate cancer and heart attacks. However, these studies did not find support in the medical community.

He is responsible not only for the strength of teeth and bones, but is also needed for the normal functioning of the heart and blood vessels, the correct muscle contraction. He is also responsible for the state of the nerves. If the body receives less of this mineral from food, it will compensate for the deficiencies, "pumping out" calcium from bones and dental tissue. With age, when they begin to "hand over", this becomes especially important.

Calcium requirements at different ages

Age
Up to 8 years old	800 mg
9-18 years old	1300 mg
19-50 years old	1000 mg
Women over 50, men over 70	1200 mg
Pregnant	2000 mg

What is needed for the absorption of calcium and what prevents it?

Calcium is capricious. First, it is not absorbed by itself. Second, its digestibility is easily interfered with. Excess of these foods will interfere with your body's calcium intake:

• Salt.
• Fats.
• Caffeine.
• Phytic and oxalic acids.

And here are the main "helpers" for obtaining calcium:

It is necessary for calcium to be absorbed into the bloodstream and transported to its destination.

Unsaturated fatty acids. Helps dissolve calcium salts (it is not contained in pure form in products).

Magnesium. Its lack leads to the fact that calcium is excreted from the body. Most of all it is in wheat bran, sunflower seeds, cashew nuts.

Phosphorus. Most of all in leafy greens, eggs, sesame. The main thing here is not to overdo it, because the optimal ratio of calcium: phosphorus = 1: 1.5.

Milk is considered the best source of calcium: it contains a whole cocktail of vitamins, minerals and fats. And they are all contained in the right proportion. Nutritionists advise this drink as an ideal source of calcium only because of the "capricious" absorption of this element.

However, not all adults agree to drink almost a packet a day (this is the norm). Someone is lactose intolerant, someone just doesn't like the taste. However, it can be replaced by foods in which there is much more calcium.

Calcium-rich foods

	Product	Calcium content in 100 grams of product	Daily allowance for an adult (19-50 years old)
	Poppy seed	1667 mg	60 g
	Sesame	1474 mg	68 g
	Parmesan cheese	1184 mg	85 g
4	Cheese "Poshekhonskiy", "Gollandskiy" and "Cheddar"	1000 mg	100 g
	Cheese "Russian"	880 mg	114 g
	Gouda cheese	700 mg	143 g
	Sulguni cheese"	650 mg	154 g
	Cheese made from cow's milk	630 mg	159 g
	Canned sardines	380 mg	263 g
	Sunflower seeds	367 mg	273 g
	Soy	348 mg	287 g
	Parsley	245 mg	408 g
	Dill	223 mg	448 g
	Chickpea	193 mg	518 g