Calcium requirements may vary throughout life. For a completely healthy person it is 1000-1500 mg per day for an infant of 50-55 mg per 1 kg, for older children - 25 mg per 1 kg. The need for calcium increases during pregnancy and lactation, as well as in inflammatory processes, fractures, diseases of the blood and bone.
The main source of calcium is food. But because of the peculiarities of mastering this whimsical element is absorbed only a small part of it and that, subject to the simultaneous presence of sufficient income or in the body of vitamin D, phosphorus and fatty acids. But since they are not always consumed in the required amounts - calcium deficiency and related disorders and diseases are quite common condition of the body. To avoid this, you should be well-diet and, in addition, periodically take finished pharmaceutical forms of calcium with vitamin D.
In sufficient quantities of calcium present in milk and milk products, cheese, soy, beans, nuts, parsley, figs, bran bread, egg yolk and shell, sardines with bones. Source of vitamin D is the liver, egg yolk, fish oil, nuts, herring, tuna. From these same products may be obtained phosphorus and essential fatty acids.
Trudnousvoyaemy element calcium surprisingly easily excreted from the body. A favor this poor diet, smoking, excess sugar in the diet, the abuse of coffee, alcoholic and carbonated sugary drinks.