CalciumCalcium has several important functions. These include: - helping build bones and keep teeth healthy
- regulating muscle contractions, including your heartbeat
- making sure blood clots normally
A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life. Sources of calciumSources of calcium include: - milk, cheese and other dairy foods
- green leafy vegetables - such as curly kale, okra but not spinach (spinach does contain high levels of calcium but the body cannot digest it all)
- soya drinks with added calcium
- bread and anything made with fortified flour
- fish where you eat the bones - such as sardines and pilchards
How much calcium do I need?Adults aged 19 to 64 and over need 700mg of calcium a day. You should be able to get all the calcium you need from your daily diet. What happens if I take too much calcium?Taking high doses of calcium (more than 1,500mg a day) could lead to stomach pain and diarrhoea. What does the Department of Health and Social Care advise?You should be able to get all the calcium you need by eating a varied and balanced diet. If you take calcium supplements, do not take too much as this could be harmful. Taking 1,500mg or less a day is unlikely to cause any harm. |