Calcium is a mineral that our body needs to build and maintain strong bones and to carry out many important functions.
About 99% of the body’s calcium is stored in bones, and the remaining 1% is found in blood, muscle, and other tissues.
Supports bone and tooth health
Necessary for normal nerve and muscle function
Reduces risk of preeclampsia1,2 (a pregnancy complication)
Calcium is essential for building and maintaining healthy bones throughout life. Calcium combines with other minerals to form hard crystals which are embedded in bones, giving bones strength and structure. During periods of active growth, adequate calcium intake is needed to build peak bone mass.
Our muscles and nerves also need calcium to function properly. Calcium helps with muscle contraction that allows our body to move, our heart to beat and our blood vessels to move blood throughout the body.
Calcium also acts as a messenger that our nerves need to send signals between brain and every part of the body.
Calcium intake during pregnancy, as recommended by a healthcare professional, helps reduce the risk of preeclampsia (a condition associated with perinatal complications).
| Age group | Calcium (mg/day) |
|---|---|
| 1-3 years | 500 |
| 4-6 years | 600 |
| 7-9 years | 700 |
| 10-18 years | 1000 |
| Adults 19-50 years | 800 |
| Adults 51 year and above | 1000 |
| Pregnant Woman | 1000 |
| Lactating Woman | 1000 |
NOTE: The Upper Limit for calcium is 2,000 mg daily from food and supplements4. People over the age of 50 should not take more than 2,000 mg daily, especially from supplements, as this can increase risk of some conditions like kidney stones and constipation.
Calcium is a large mineral and not so easily absorbed. The amount of calcium listed on the Nutrition Facts label of a food product is the measure of calcium in the food, but not necessarily the amount the body will absorb. The amount that is absorbed and used by the body is called “bioavailable calcium.” Some foods have higher calcium bioavailability than others. For example, around 30% of calcium present in dairy product is absorbed.
Dairy products (milk, cheese, yoghurt)
Seeds and Nuts (sesame, chia, almonds)
Leafy greens (kale, bok choy, spinach)
Fortified food and supplements
Calcium deficiency can occur in people who do not get enough dietary calcium in the long-term or who lose the ability to absorb calcium. Our body works to keep a steady amount of calcium in the blood and and if the calcium level drops, the body will remove calcium from bones.
Ideally, the calcium that is “borrowed” from the bones will be replaced at a later point. But this doesn’t always happen and can lead to serious consequences such as osteoporosis (i.e., frail bones that can be easily fractured).
Postmenopausal women, individuals with milk allergy or lactose intolerance are at higher risk of developing osteoporosis.
The human body needs vitamin D in order to absorb calcium. That means an individual will not fully benefit from a calcium-rich diet if he / she has a low vitamin D status.
References:
1 World Health Organization. Guideline: Calcium Supplementation in Pregnant Women. 2013. Available from: http://www.ncbi.nlm.nih.gov/books/NBK154180/. Accessed October 28, 2022.
2 Hofmeyr GJ et al. L. Cochrane Database Syst Rev. 2006;3(3):CD001059.
3 Singapore Health Protection Board https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances Assessed on October 28, 2022
4 US DRI calculator. Available from: https://www.nal.usda.gov/human-nutrition-and-food-safety/dri-calculator. Assessed on October 28, 2022.
SG.2022.32504.AND -PND.1 (v1.0)
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