Get more calcium

Ninety-nine percent of the body’s calcium is found in bones and teeth and one percent is in the blood.

Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist, said the calcium in the blood assists in regulating heart and other muscle contractions. It is also important in the function of coagulation, acid-base balance and maintaining blood pressure.

“It is important to consume enough calcium everyday to maintain the blood calcium level,” Hermann said. “If not enough calcium is in the diet, calcium will be pulled from bones to maintain the blood calcium level.”

Consuming calcium everyday is important because bones are forming constantly. Bone constantly breaks down while new bone is formed.

Hermann said the body cannot make its own calcium. It must be obtained from the diet.

The Dietary Reference Intake recommends 1,000 milligrams a day for adults under 50 years of age and 1,200 milligrams a day for adults over 50 years of age.

“The majority of Americans do not consume enough calcium,” she said. “The average adult consumes 300-500 milligrams of calcium per day.”

Calcium-rich foods are the best way to obtain the needed amounts of calcium in the body.

Dairy foods are a major dietary source of calcium and contain other nutrients such as protein, vitamin D and vitamin A, Hermann said. Commonly consumed foods, such as calcium fortified orange juice, can be major sources of calcium.

“Calcium supplements don’t always provide the other nutrients that help the body use calcium or nutrients the body needs to build healthy bones,” she said. “Supplements should ‘supplement’ the diet not ‘replace’ the diet. Be sure to check with a physician or registered dietitian before taking a calcium supplement. There might be reasons that calcium supplements would be unwise or unnecessary.”

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Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.

Katie L. Reim
Communications Specialist
Agricultural Communications Services
140 Agriculture North
Oklahoma State University
Stillwater, OK 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu