<h3>What is calcium and why do I need it?</h3> <p>Calcium is a <a href="https://medlineplus.gov/minerals.html">mineral</a>, a nutrient that you need (in small amounts) to keep your body healthy. You have more calcium in your body than any other mineral.</p> <p>Calcium has many important jobs:</p> <ul> <li>To build and maintain strong bones. Your body stores almost all of its calcium in your bones and teeth to keep them strong.</li> <li>To help your muscles move.</li> <li>To help your nerves to carry messages between your brain and the rest of your body.</li> <li>To help your blood vessels move blood throughout your body.</li> <li>To help release hormones that affect many functions in your body.</li> </ul> <p>Not getting enough calcium can cause several conditions, including:</p> <ul> <li><a href="https://medlineplus.gov/osteoporosis.html">Osteoporosis</a>, a disease which can make your bones weaker and more likely to break.</li> <li><a href="https://medlineplus.gov/rickets.html">Rickets</a>, a disease in children that causes soft, weak bones.</li> <li>Osteomalacia, a condition which causes soft bones in children and adults.</li> </ul> <h3>How do I get calcium?</h3> <p>You can get calcium from foods and supplements. You may be able to get enough calcium by eating a variety of foods, including:</p> <ul> <li>Dairy products such as milk, cheese, and yogurt. These are the main food sources of calcium for most people in the United States.</li> <li>Leafy, green vegetables such as kale, broccoli, and Chinese cabbage (bok choi).</li> <li>Fish with soft bones that you can eat, such as canned sardines and salmon.</li> <li>Calcium-enriched foods such as breakfast cereals, fruit juices, soy and rice drinks, and tofu. The <a href="https://medlineplus.gov/foodlabeling.html">product labels</a> for these foods will show how much calcium they have.</li> </ul> <p>Calcium is available in supplements. It is also included in many multivitamins. The two main forms of calcium supplements are calcium carbonate and calcium citrate:</p> <ul> <li><strong>Calcium carbonate</strong> is absorbed best when taken with food. Some over-the-counter antacids, such as Tums and Rolaids, also contain calcium carbonate.</li> <li><strong>Calcium citrate</strong> is absorbed well on an empty stomach or a full stomach. People with low levels of stomach acid absorb calcium citrate more easily than calcium carbonate.</li> </ul> <p>Calcium is absorbed best when you take 500 mg or less at one time. If you are taking more than that amount each day, take a smaller dose twice a day rather than taking it all at once.</p> <p>Calcium supplements might cause <a href="https://medlineplus.gov/gas.html">gas</a>, bloating, and <a href="https://medlineplus.gov/constipation.html">constipation</a> in some people. If you have any of these symptoms, you could try:</p> <ul> <li>Spreading out the calcium dose throughout the day</li> <li>Taking it with meals</li> <li>Switching the form of calcium you take</li> </ul> <h3>How much calcium do I need?</h3> <p>The amount of calcium you need each day depends on your age and other factors. The recommended amounts, in milligrams (mg), are: </p> <ul> <li>Birth to 6 months: 200 mg</li> <li>Infants 7-12 months: 260 mg</li> <li>Children 1-3 years: 700 mg</li> <li>Children 4-8 years: 1,000 mg</li> <li>Children 9-13 years: 1,300 mg</li> <li>Teens 14-18 years: 1,300 mg</li> <li>Adults 19-50 years: 1,000 mg</li> <li>Adult men 51-70 years: 1,000 mg</li> <li>Adult women 51-70 years: 1,200 mg</li> <li>Adults 71 years and older: 1,200 mg</li> <li>Pregnant and breastfeeding teens: 1,300 mg</li> <li>Pregnant and breastfeeding adults: 1,000 mg</li> </ul> <p>Certain people may have trouble getting enough calcium, including:</p> <ul> <li>Children and teens age 4 to 18 years</li> <li>People who are Black or Asian</li> <li>Adults age 50 years and older living in poverty</li> <li>Postmenopausal women; your body absorbs and retains less calcium after menopause</li> <li>People who don't drink milk or eat other dairy products</li> </ul> <p>Check with your health care provider to see if you need to take calcium supplements, and if so, how much you should take. Your provider may want to first do a <a href="https://medlineplus.gov/lab-tests/calcium-blood-test/">calcium blood test</a> to see if you are getting enough of it.</p> <p class="">NIH: National Institutes of Health Office of Dietary Supplements</p>