Calcium is important not only for the growth and development of our skeleton but to help maintain bone strength throughout our lives. This essential mineral is also vital for muscle contraction and nerve transmission and if we don’t get enough from our diet to meet our needs, our body will withdraw calcium from its storage sites – our bones and teeth. So if we want to minimise the risk of developing osteoporosis we need to ensure that as well as doing weight bearing exercise on a regular basis we crank up the calcium. So how much calcium do we need? Well that really depends on where we are in our lifespan. Children aged 1 to 3 need 700mg, those aged 4-7 need 800mg per day. Boys aged 8-11 also need 800mg while girls of the same age need 900mg. This is to help girls with their growth spurt which generally occurs earlier than boys. Boys aged 12-15 need an additional 400mg bringing their requirement to 1200mg per day, while for girls of the same age the need is 1000mg. As boys aged 16-18 tend to still be growing calcium needs are still high at 1000mg but as most girls aged 16–18 would have already reached their growth potential, their calcium requirements drop back to 800mg. For men and women aged 19 –54 years it’s still 800mg while post menopausal women need a bit extra and the calcium requirement jumps up to 1000mg. If a women is pregnant or breastfeeding, she needs an extra 200 and 300mg respectively. Where do we find it? One of the best and most available sources of calcium is dairy foods and now with the vast array of low-fat choices, especially with yogurts and milk, it’s much easier to load up on calcium without being weighed down with the saturated fat. You should aim for at least 3 serves of dairy foods a day. Next month we’ll bring you a detailed calcium counter to help you keep your calcium levels on track. Your bones will support you for life!
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