The A to Z of ‘miracle mineral’ calcium and how it helps your body to function at its optimum best

The A to Z of ‘miracle mineral’ calcium and how it helps your body to function at its optimum best
 
HOW MUCH IS RIGHT?
While calcium is good, it’s best to check for optimum inputs: Most excess calcium tends to be excreted through   urine,   but   more   than 2,000mg per day increases the risk of kidney stones. High calcium in-take can also cause deposits of calcium in parts of the body other than the bones and teeth, as well as reduce the absorption of iron, zinc, copper and magnesium. So get it right:
• Babies (1-4): need 500mg per day
• Young children (5-10): need 700-l200mg. Skeletal tissue is growing, so calcium need is high.
• Adolescents and young adults (11-24): need 1,200-1,500mg. From the growth spurt at puberty to the mid-30s, the skeletal mass increases.
• Young and middle-aged women (25-50): need 500-l000mg. The rate of bone loss increases around age 30. Pay attention to calcium intake now, as well as to getting regular exercise — such as swimming and weight training - which enhance calcium absorption and bone mass.
• Pregnant and nursing mothers: need 1,200-1,500mg. A developing baby needs more calcium from the mother’s diet (see Good health).
•   Postmenopausal women (older than 50):  need l500mg.  Older women lose nearly twice as much calcium from the skeleton as men of the same age because of hormonal changes at menopause. Dietary calcium slows down the process.