Calcium intake is important, as long as you don't overdo it. what is the limit?

Calcium is the main mineral needed to build strong bones. Lack of calcium can cause impaired bone growth. However, excess calcium actually causes bad effects on the body. Then how much calcium intake does the body need?

How much calcium does the body actually need?

The body can get calcium from food and calcium supplements. However, not all of the calcium that enters the body will be absorbed by the body. Calcium can just pass through the digestive tract and then be excreted. Even so, it is important for you to keep the calcium level in the blood at a normal amount. Otherwise, it can interfere with the normal functioning of the body.

The body gets the calcium it needs by releasing calcium stored in bones into the blood. This is obtained through remodeling bone, which is the process by which bone is continually broken down and rebuilt. So, maintaining adequate levels of calcium in the body can keep the body from taking in more calcium from the bones. Lack of minerals in bones can be prevented.

The figure of 1,200 mg of calcium per day is the recommended daily calcium intake. This figure is taken to refer to several studies in the late 1970s which showed that consumption of 1,200 mg of calcium per day can maintain calcium balance in women after menopause, reported by Harvard Health Publishing.

This intake of 1,200 mg of calcium per day may not guarantee that calcium in the body is definitely enough. The reason may be that not all of the calcium is absorbed by the body. Therefore, you need to consume adequate amounts of vitamin D, in addition to calcium. This is because vitamin D can help the body absorb calcium. That way, there is a greater chance for your body to absorb more calcium when you are getting enough vitamin D.

What is the excessive intake of calcium?

Generally, the calcium requirement per day is around 1,200 mg per day. This need can be higher or lower depending on age. Unfortunately, 1,200 mg is a difficult amount to achieve if you don't eat a wide variety of foods that contain calcium. Most people actually don't get enough calcium. So, some people may take calcium supplements to meet their calcium needs.

However, excessive consumption of calcium supplements can cause high levels of calcium in the body or is called hypercalcemia. Hypercalcemia can then cause weak bones, decreased kidney function and even kidney stones can form, and brain and heart function can also decrease. After all, it doesn't do your bones any good if you consume excess amounts of calcium.

So, make sure you don't consume more calcium than your calcium needs per day. Reporting from the National Institutes of Health, the upper limit of calcium intake per day is:

2,500 mg of calcium per day for children 1-8 years of age
3,000 mg of calcium per day for children ages 9-18 years
2,500 mg of calcium per day for adults ages 19-50
2,000 mg of calcium per day for adults 51 years of age and older

What does it mean not to take calcium supplements?

Actually, not everyone needs calcium supplements, especially if you are accustomed to eating healthy foods with balanced nutrition and do not have special conditions. Supplements are only needed when you really can't get enough calcium from food. Some people who may need calcium supplements are:

People on a vegetarian diet
People with lactose intolerance and should limit their consumption of milk and dairy products
People who consume very high amounts of protein or sodium, because they cause the body to excrete more calcium
People with osteoporosis
People receiving long-term corticosteroid treatment
People with certain digestive problems, which can decrease the body's ability to absorb calcium, such as inflammatory bowel disease or celiac disease