To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.
Calcium is one of the most important nutrients required for bone health. Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone if calcium is needed. In healthy individuals who get enough calcium and physical activity, bone production exceeds bone destruction up to about age 30. After that, destruction typically exceeds production. This is sometimes called “negative calcium balance,” which can lead to bone loss. Women tend to experience greater bone loss than men later in life due to menopause, a condition that lowers the amount of hormones that help to build and preserve bone. Getting enough dietary calcium at all ages may help to slow the degree of bone loss, but calcium intakes at any level are not known to completely prevent bone loss. [4] Calcium is less easily absorbed at later ages, and therefore eating a very high amount of calcium will not always resolve the problem. Studies on calcium intake and bone density in postmenopausal women have mixed results. Possible reasons:
Total calcium levels can be measured in serum or plasma; serum levels are typically to mg/deciliter (dL) ( to millimoles per liter [mmol/L]) in healthy people [ 1 , 7 ]. However, serum levels do not reflect nutritional status because of their tight homeostatic control [ 4 ]. Levels of ionized (or free) calcium, the biologically active form, in serum are also used to measure calcium status. The normal range of ionized calcium in healthy people is to mg/dL ( to mmol/L) [ 7 ]. Dual x-ray absorptiometry testing of bone mineral density can be used to assess cumulative calcium status over the lifetime because the skeleton stores almost all calcium in the body [ 3 ].
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