Heather Bedard, C.H.E.
The Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes states that calcium requirements are inherently difficult to determine based on the lack of concordance between observational and experimental data and uncertainties in the methods inherent in and the precise nutritional significance of values obtained from the balance studies that form the basis of the desirable retention model.[1]
The recommendation to consume 1200 mg of calcium per day was established via hypothesis.[2] The researchers thought that taking in more calcium would result in higher blood levels of calcium. As we know, this is not the case. Blood calcium levels are very tightly controlled. [1] They also hypothesized that higher calcium blood levels would keep the body from releasing calcium from the bones to buffer acidity. These researchers failed to take into account that nutrient absorption relies on the health of the gut microbiota, the food being consumed, and the overall dietary pattern. When calcium intake is too high the body restricts calcium absorption to prevent that excess from being deposited in the arteries and soft tissues of the body.[3]
Cow’s milk contains 300mg of calcium per 1 cup, however there are many other non-dairy foods that have a high amount of calcium. 2 cups of kale has 359 mg and bok-choy has 316 in cups. Soy beans and other beans contain a lot of calcium as well. The amount of calcium you would get from a glass of milk, would be easily attained with a delicious salad. Considering that your calcium needs are not really set in stone, a well-rounded whole food, plant-based diet will keep your body extracting exactly what it needs. A study of Peruvian men showed that calcium balance was achieved with only 200 mg of intake per day.
Calcium recommendations for children vary around the world. In the U.S. the recommendation is set at 1000 mg per day for children age 4-8, while in the U.K. recommendations are only 450-550 mg per day. Calcium balance has been shown to be less than 400 mg per day for girls in early puberty. Girls in early puberty have been shown to be in calcium balance with intake of less than 400 mg per day. [4] And studies of children between the ages of four and eight show that calcium intake had no relationship with bone mineral density.
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[1] Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington (DC): National Academies Press (US); 1997. [2] https://www.ars.usda.gov/news-events/news/research-news/2007/calcium-requirements-may-be-overestimated/ [3] Heaney RP, Saville PD & Recker RR “Calcium absorption as a function of calcium intake” J Lab Clin Med 1975; 85:881-887.
[4] Bailey, D.A., Martin, A.D., McKay, H.A., Whiting, S. and Mirwald, R. (2000), Calcium Accretion in Girls and Boys During Puberty: A Longitudinal Analysis. J Bone Miner Res, 15: 2245-2250. https://doi.org/10.1359/jbmr.2000.15.11.2245
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