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What Are the Best Tips for Meeting Daily Calcium Requirements?

By Angela Crout-Mitchell
Updated May 17, 2024
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There are several factors that must be considered in order to determine and meet the daily calcium requirements through diet or the use of supplements. Men, women, nursing mothers, and children all have different requirements of this essential mineral. The person's age is another factor that has to be considered in order to determine the correct dietary needs. While most people can obtain their calcium from the food and beverages they consume and with the use of supplements if necessary, there are those who are lactose intolerant and have to find alternative means of obtaining healthy amounts of calcium. Fortunately, there are several options for including calcium in a person's daily routine despite lactose intolerance.

Men ages 18 to 50 require at least 1,000 mg of calcium to meet their daily requirement, while men 50 years and older need 1,200 mg. The calcium requirements change in regards to age because the body stops producing bone tissue as readily and needs more calcium to maintain existing bone as the body ages. This occurs in women as well. Men are encouraged to add calcium rich foods and beverages to their diet in an effort to meet the necessary requirements. Natural cheeses, milk, and dark green vegetables are excellent choices.

Women have different calcium requirements depending on their age and phase of life. Those aged 18 to 50 years of age need 1,000 mg of calcium a day, while women 50 years old and up require 1,200 mg. Medical studies have concluded that calcium deficiencies can lead to osteoporosis, especially in people already at risk. Consuming milk, adding cheese to salads, and eating calcium enriched cereal are all good tips for meeting daily requirements.

Nursing women have different nutritional and calcium requirements than other women. These women should intake 1,300 mg of calcium per day. The lactation process takes a great deal of calcium from a woman's bones, teeth, and other sources if she is not ingesting enough of the mineral each day. Doctors recommend using calcium supplements and eating well tolerated calcium-rich foods while breastfeeding.

Children have unique calcium requirements as well. Most kids need between 500 and 800 mg of calcium each day. Unless there is a food allergy to milk, most children can receive adequate supplies of calcium from fortified cereals, milk products, cheese, and ice cream. Pediatricians recommend encouraging children to eat leafy, green vegetables as well.

People who suffer from lactose intolerance require calcium as well. These people can use non-dairy calcium-rich foods, such as tofu, vegetables, and corn tortillas to meet their needs. Calcium supplements are a good option as well.

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