You can maintain normal calcium levels by taking calcium supplements to ensure that you are receiving the recommended daily intake. Calcium-rich foods, such as dairy, certain fish, and calcium-fortified foods, are also helpful as they contain significant amounts of calcium. Leafy green vegetables also contain calcium but in smaller amounts. In addition to calcium consumption, vitamin D is also important because it can help with calcium absorption.
A blood test, as well as a bone mineral density test, can be done to check for normal calcium levels within the blood and the bones. In adults, a normal calcium level in the blood is between 9.0 and 10.5 milligrams per deciliter (mg/dL), or 2.2 and 2.7 millimoles per liter (mmol/L). Ionized calcium levels should be between 4.5 and 5.6 mg/dL, or 1.1 and 1.4 mmol/L. In children, the blood levels should be between 7.6 and 10 mg/dL, or 1.9 and 2.7 mmol/L.
A recommended calcium intake is between 1,000 and 1,200 mg daily for adults and up to 1,300 mg for growing teens. For children up to 8 years, the recommended calcium intake ranges between 200 and 1000 mg per day. An easy way to make sure that you are receiving the recommended amount of calcium is to take calcium supplements.
Calcium can be obtained from the diet by consuming calcium-rich foods. These include foods such as dairy, yogurt, cheese, cottage cheese, and buttermilk. Processed foods, such as cereals, orange juice, and rice, and beverages that have been fortified with calcium can also help in maintaining normal calcium levels. Sardines, salmon, nuts, seeds, and leafy greens are also good sources of calcium. In addition to containing calcium, leafy greens such as kale, mustard greens, Chinese cabbage, and spinach also help to contribute to an alkaline environment within the body, which is helpful in preventing calcium from being excreted from the body.
According to medical observations, only a fraction of the consumed calcium is actually absorbed into the body, and the rest is excreted via urine and stool. This is especially true in cases when there is a lack of vitamin D in the body as it helps to absorb more calcium within the intestinal tract. Vitamin D can be obtained naturally from sunlight, or it can be consumed from foods such as fish and eggs. It is rare among natural foods, but there are many fortified foods that are high in vitamin D, which include dairy and dairy products, rice, soy beverages, and orange juice.
Another way to maintain normal calcium levels is to avoid certain drinks that can lower the amount of calcium within the blood stream. Caffeine and excess amounts of sodium can increase the amount of calcium that is expelled from the body. Alcohol should also be consumed in moderation because it interferes with normal calcium levels by slowing the production of vitamin D in the liver. The higher the vitamin D levels, the greater the chances for calcium absorption.
