The Critical Calcium Time
According to the National Academy of Sciences, adolescents between the ages of 9 and 18 need 1,300 mg of calcium daily.(2) Because nearly half of adult bone mass is formed during these years, it is critical that teens consume the recommended amounts of calcium. With good calcium consumption in adolescent years, teens will build a strong skeletal foundation.(3)
Calcium and Pregnancy
The Daily Recommended Intake for pregnant and nursing woman varies with age. If women are under 19, they are still building bone mass at a high rate and require 1,300 mg of calcium daily. Pregnant and nursing mothers between the ages of 19 and 50 require 1,000 mg of calcium daily. Consuming the recommended amounts of calcium is important for the healthy development of fetal bones and teeth.(2)
Building Bones... and Burning Calories
Weight-bearing exercise is an integral component of good bone health. Walking, jogging, weight-lifting, and aerobic dance are good for optimal bone building. While swimming and cycling are good cardiovascular activities, they are not considered weight-bearing exercises.
Beyond Bones
Calcium’s impact on your body does go beyond bones – it helps your heart, muscles, nerves and blood function properly. Calcium helps develop and maintain strong bones and teeth, helps maintain normal heart rhythms, enables muscles to work, transmits nerve impulses and aids in blood clotting.(4)
Calcium is Important for Everyone
Calcium is vital to good health for people of all ages – infants, children, teenagers and adults. Everyone needs calcium, before birth and throughout life. Children and teenagers need calcium to develop strong bones and teeth, and adults need it to maintain a strong skeleton.(2)
Getting Enough Calcium in Your Diet is Critical
Your body takes calcium from the foods you eat, but if you’re not getting enough, your body will withdraw calcium from your bones(2). Not everyone needs the same amount of calcium. The Dietary Reference Intakes (DRI) recommended by the National Academy of Sciences vary with factors such as age and gender.
Calcium is Present in a Variety of Foods
Calcium is present in many foods. Dairy products like milk, cheese and yogurt, as well as green leafy vegetables, like broccoli are great sources of calcium. Almonds contain calcium, as do canned salmon and sardines, if the soft bones are eaten.
Calcium-fortified juices are another nutritious source of calcium. Minute Maid® juices with calcium and added Vitamin D are a great way to increase the amount of calcium in your diet.
Chilled and frozen Minute Maid® Calcium Rich Orange Juice from Concentrate with Added Vitamin D contains 30 percent of the daily recommended value of calcium in each 250 mL serving.
| Food and Beverage Sources of Calcium (2) | Calcium (mg) |
| Minute Maid® Premium chilled and frozen orange juices with calcium, 250 mL | 335 |
| Milk, 2% fat, 250 mL | 300 |
| Kale, cooked, 1 cup | 100 |
| Broccoli, cooked, 1 cup | 70 |
| Canned sardines with bones, 3 oz | 180 |
| Almonds, dry roast, 1/4 cup | 95 |
The British Columbia Ministry of Health (2) recommends the following Dietary Reference Intake:
| Group (Males and Females) | Age | Calcium DRI |
| Toddlers | 1 – 3 | 500 mg |
| Young Children | 4 – 8 years | 800 mg |
| Adolescents/Teens | 9 – 18 years | 800 mg |
| Adults | 19 – 50 years | 1,000 mg |
| Older Adults | 51 years+ | 1,200 mg |
(1) Department of Health and Human Services. Bone Health and Osteoporosis. A Report of the Surgeon General. 2004.
(2) British Columbia Ministry of Health. BC Health File #68e. November 2005.
(3) National Institute of Health Consensus Statement, 1994, June 6 - 8: Vol 12 (#4):1- 31.
(4) Duyff RL. American Dietetic Association Complete Food and Nutrition Guide. 2nd Edition. New Jersey: John Wiley and Sons. 2002
