From the Guidelines
The recommended daily dose of calcium for adults is generally 1000-1200 mg per day, with adults aged 19-50 and men up to age 70 aiming for 1000 mg daily, and women over 50 and men over 70 needing 1200 mg daily. This recommendation is based on the guidelines issued by the Institute of Medicine (IOM) and supported by studies such as 1 and 1.
Key Considerations
- Adults should consume calcium from both dietary sources and supplements if needed, with good food sources including dairy products, fortified plant milks, leafy greens, and calcium-set tofu.
- If taking supplements, calcium citrate is often better absorbed than calcium carbonate, especially for older adults or those taking acid-reducing medications.
- It's best to split calcium supplements into doses of 500 mg or less taken with food throughout the day for optimal absorption, as noted in 1.
- Adequate calcium intake is essential for maintaining bone health, preventing osteoporosis, and supporting proper muscle and nerve function.
Important Precautions
- Excessive intake (over 2000-2500 mg daily) should be avoided as it may increase the risk of kidney stones and cardiovascular issues, as highlighted in 1 and 1.
- The recommended upper intake levels are based primarily on the risk of nephrolithiasis observed in studies of calcium supplementation in postmenopausal women, as discussed in 1.
- Recent studies have raised concern about an increased cardiovascular risk with the use of calcium supplements, but the findings are inconsistent and inconclusive, as mentioned in 1.
From the Research
Recommended Daily Dose of Calcium
The recommended daily dose of calcium varies by age and other factors. According to 2 and 3, the optimal calcium intake is estimated to be:
- 400 mg/day (birth-6 months) to 600 mg/day (6-12 months) in infants
- 800 mg/day in young children (1-5 years) and 800-1,200 mg/day for older children (6-10 years)
- 1,200-1,500 mg/day for adolescents and young adults (11-24 years)
- 1,000 mg/day for women between 25 and 50 years
- 1,200-1,500 mg/day for pregnant or lactating women
- 1,000 mg/day for postmenopausal women on estrogen replacement therapy and 1,500 mg/day for postmenopausal women not on estrogen therapy
- 1,000 mg/day for men (25-65 years)
- 1,500 mg/day for all women and men over 65
Important Considerations
- Adequate vitamin D is essential for optimal calcium absorption 2, 3, 4
- Dietary constituents, hormones, drugs, age, and genetic factors influence the amount of calcium required for optimal skeletal health 2, 3
- Calcium intake, up to a total intake of 2,000 mg/day, appears to be safe in most individuals 2, 3
- The preferred source of calcium is through calcium-rich foods such as dairy products 2, 3, 4
- Calcium-fortified foods and calcium supplements are other means by which optimal calcium intake can be reached in those who cannot meet this need by ingesting conventional foods 2, 3
Special Considerations for Elderly Adults
- For individuals older than 70 years, vitamin D intakes of at least 600 IU per day (up to 1000 IU/day) are recommended, in addition to the calcium requirement of 1200 mg per day 4
- Supplemental or dietary calcium should be spread out throughout the day, with 500 mg or less being consumed at each meal to optimize absorption 4
Calcium Supplements
- Women should aim to meet the recommended calcium intake primarily by eating a calcium-rich diet and taking calcium supplements only if needed to reach the RDA goal 5
- Current recommendations for calcium intake call for 1,000 mg per day for women ages 19-50 and 1,200 mg per day for women over age 50 to ensure bone health 5