This document discusses calcium intake and its importance. It provides the daily recommended calcium intake amounts for different age groups of men and women. It explains that calcium is essential for bone and teeth health but many people do not meet their daily requirements through diet alone. A dietician can help create a plan to ensure sufficient calcium intake through foods and supplements if needed. Getting professional guidance is important because nutrients interact and a dietician can account for these factors and individual needs.

2. Contents
• Introduction
• Functions of calcium
• Why is a diet plan or
Professional help (from a
dietician) necessary??
• Age wise calcium intake
distribution
• Things to remember
• Conclusion

3. Introduction
How much do you know about your diet? Is it good enough or you are just
eating whatever comes in your way. Generally, most of the people realize the
importance of nutrition quite late in their life.
Here we discuss Calcium, the nutrition that powers our bones and we
compare the amount needed daily for men and women of different ages. We
will look into foods that can provide us with the needed nutrition of calcium,
and answer the question
whether we are able to fulfill the
daily requirements or we need
supplements for our betterment.

4. Calcium is the most fundamental part of the
body. In fact, your body contains more calcium
in your body than any other mineral The body
stores 99 percent of the calcium in bones and
teeth in order to keep them strong. The rest is
distributed throughout the body in blood,
muscle and cell fluid. It is also needed for
muscle movement and nervous system
functioning.
Its absorption from the diet is dependent on
the balance between intake, absorption and
excretion. Calcium absorption in the body also
depends on the vitamin D amount in your
body. Vitamin D facilitates calcium absorption,
otherwise the calcium in your diet would not
be absorbed and be wasted.

5. Functions of Calcium
The most important functions of calcium are:
• Strengthening and mineralization of bones and teeth.
• Formation and maintenance of the rigidity and structure of the skeleton.
• Helps in the clotting of blood.
• Squeezing and relaxing of muscles.
• Releasing hormones.

6. Why is a diet plan or Professional help (from a
dietician) necessary??
Well In short, because food and nutrition is a science.
But the 3 most important reasons are:
1. When you consume any food you don’t look at things like the amount of
particular nutrients that you are taking, and ask yourself whether it is
enough and what to do if is less or more than required.
1. Apart from that, many foods and
nutrients don’t work in combinations
very well. In case of calcium, any
food containing high levels of
protein and sodium (salt) in the
diet are thought to increase calcium
secretion through the kidney.

7. 3. Last and the strongest reason is a study conducted in USA by Rajeshwari
et al., which followed a group of children from 10 years of age until
adulthood and demonstrated that calcium intake was reduced at this
age, despite the increased energy expenditure. Furthermore, they found
that there was a considerable reduction in total calcium intake in
childhood (54% below the recommended level) to adulthood (77% below
the recommended level)
Also lactose intolerance can also lead to inadequate calcium intake. It is a
situation where the person is not able
to digest dairy products because the
body is unable to digest the lactose
present in them, so there goes your
calcium.

8. Age wise calcium intake distribution
Age in Years
Aim for an intake of milligrams
(mg)/day
Stay below * mg/day
Men and Women 19-50 1000 2500
Women 51-70 1200 2000
Men 51-70 1000 2000
Men and Women 71 and older 1200 2000
Pregnant and Breastfeeding Women 19 and
older
1000 2500
*This includes sources of calcium from food and supplements.

9. Things to remember!
In order to have a healthy calcium you can take care of these points:
• Other calcium rich foods include leafy green vegetables, such as collard
greens, kale, mustard leaves, broccoli leaves and turnip leaves are also
sources of calcium, but the calcium they contain has low bioavailability.
• Dietary supplements rich in calcium or calcium supplements can also be
taken to fulfill the daily requirement of the body.
• Alcohol interferes with the calcium
and is responsible for reducing its
level in the body.

10. Conclusion
So, the final verdict is that you are not consuming enough calcium on a daily
basis, obviously excess calcium is not good and neither is low calcium, but
how would you know?
That’s why it is both beneficial and reasonable to get a dietician to fix you up
with a diet plan so that your bone strength remains at its full capacity.

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