Calcium is critical for bone health, optimal muscle activity, and other body processes such as blood clotting and heart function. How much calcium you need depends on your age and stage of life.
Calcium is the mineral you have the most of in your body. It makes up the structures of your bones and teeth and also helps maintain typical muscle function, blood clotting, nerve transmission, and other body processes.
About 99% Trusted Source of your body’s calcium is stored in your bones. Your bones act as a calcium reservoir that your body draws from to maintain balance.
Calcium occurs naturally in many foods, especially dairy products. Calcium-fortified foods are also readily available, and calcium supplements can help boost your calcium intake if needed.
Your body also needs vitamin D to absorb and maintain calcium levels. You need a balance of both nutrients for your body to work properly.
What does calcium do for your body?
Calcium has many roles in your body and is particularly important during certain developmental stages. Calcium is important in the body for:
Bone health: Calcium is critical for the development, health, and continued maintenance of bone. Women beyond menopause need calcium to maintain bone density and prevent osteoporosis.
Blood clotting: Calcium plays a role in your blood’s ability to clot. While many chemicals and nutrients are involved, calcium is an important factor.
Cardiac function: Calcium helps maintain the action of your heart muscle by relaxing the smooth muscles around your blood vessels. Calcium has also been linked to lower blood pressure.Trusted Source
Muscle contraction: Calcium can help balance muscle contraction. Calcium is released when a muscle is stimulated. This helps the muscle contract. When the calcium is pumped out of the muscle, it can relax.
Preventing preeclampsia: Consuming certain amounts of calcium during pregnancy can aid in lowering blood pressure, reducing the risk of Preeclampsia.
Improved cholesterol levels: Calcium is also known to help improve certain cholesterol levels in the blood.
How much calcium does your body need?
Your daily calcium requirements change depending on your age and stage of life. According to a 2022 fact sheetTrusted Source published by the Office of Dietary Supplements, these are the general daily requirements determined by the Food and Nutrition Board:
Recommended dietary allowance (RDA) of calcium in milligrams (mg):
Male Female Pregnant person
0–6 months 200 mg 200 mg
7–12 months 260 mg 260 mg
1–3 years 700 mg 700 mg
4–8 years 1,000 mg 1,000 mg
9–13 years 1,300 mg 1,300 mg
14–18 years 1,300 mg 1,300 mg 1,300 mg
19–50 years 1,000 mg 1,000 mg 1,000 mg
51–70 years 1,000 mg 1,200 mg
70+ years 1,200 mg 1,200 mg
Notice that calcium needs are the same for males and females, until the age of 50 years. At this time, a female’s calcium needs increase slightly.
During pregnancy, calcium is important to reduce the risk of preeclampsia. For pregnant people with low calcium intakes, a doctor may suggest calcium supplements.
Calcium deficiencies occur when the amount of calcium in your blood (your serum calcium level) dips below 8.5 milligrams per deciliter (mg/dL)Trusted Source. With mild or chronic calcium deficiencies, you may not have any symptoms. But if the condition gets more severe, symptoms will develop.
Symptoms of a calcium deficiency can include:
muscle spasms
depression
confusion
muscle cramps
hallucinations
weak and brittle nails
easy bone fractures
seizures
Certain health conditions or life changes can contribute to a calcium deficiency. These can include:
menopause
hypoparathyroidism
malnutrition or malabsorption
septic shock
certain medications, including steroids and some chemotherapy drugs
kidney failure
lack of a parathyroid gland (due to surgery)
frequent blood transfusions
What are the benefits of taking calcium tablets?
People commonly take calcium by mouth for the treatment and prevention of low calcium levels, muscle cramps, osteoporosis, softening of the bones, and PMS. It is also used for high blood pressure, cancer, stroke, and many other conditions, but there is no good scientific evidence to support many of these other uses.
Does calcium help your skin?
Calcium is another micronutrient, specifically a mineral, that is found in dairy products and helps to preserve a healthy skin glow. This nutrient is stored in the epidermis, the outermost layer of the skin, and regulates sebum production to keep skin hydrated and eczema free.
