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Calcium Daily Requirement for Healthy Skin

The human body contains more calcium than any other mineral. Calcium regulates every organ, and the skin is no exception, as it is the largest organ in the human body. The majority of skin calcium is concentrated in the upper layer, the epidermis, and it acts as a regulator for many major skin functions.

  1. Functions of Calcium in the Skin

    • Even though we are constantly shedding skin cells, the skin maintains a constant thickness of living layers. Epidermal calcium regulates the skin cell turnover rate. Calcium also regulates normal skin color by stimulating melanocytes, the cells that produce pigment. Lack of calcium within the skin cells results in fragile and thin-appearing skin.
      Calcium regulates skin cell lipid content, which provides a barrier to outside conditions. Patients with dry skin due to weather or conditions such as eczema respond well to calcium treatment. In addition, adequate calcium can help the body react less to inflammatory stimuli, resulting in less irritated skin. Calcium in skin cells helps form a calcium-protein complex important for skin permeability.
      The National Cancer Research Institute (NCRI) has observed that people with low skin calcium content experience greater premature aging of the skin and greater incidence of skin cancer, as it stimulates antioxidants to prevent damage to skin components, such as collagen. Calcium glucarate, a natural substance found in fruits, vegetables and some seeds, may have a role in the inhibition of skin cancer, as it prevents recycling of carcinogenic enzyme forces.

    Recommended Daily Allowance for Calcium

    • The recommended daily allowance (RDA) of calcium for most adults is between 800 and 1,200 milligrams a day. For pregnant and breastfeeding women, 1,200 milligrams per day is the minimum daily dosage. Older adults may need more, because, after age 55, the body experiences a significant loss of calcium, as it is less able to absorb and retain this essential nutrient.

    Foods That Contain Calcium

    • Foods that contain calcium include milk and milk products, beans, nuts (especially almonds and pistachios), bony fish such as sardines, and leafy greens (kale, escarole, collards and bok choy). Some foods, such as orange juice and soy milk, can be fortified with calcium.

    Factors That Deplete Calcium

    • Consumption of high phosphoric acid sodas (usually dark-colored varieties), sodium, alcohol, too much red meat and coffee can cause the loss of calcium. In addition, stress hormones, especially cortisol, can deplete calcium reserves, as can certain medications, such as tetracycline.

    Calcium Supplement Recommendations

    • Calcium supplements can be used by individuals who are unable to get a sufficient amount in their diet. For best absorption, take no more than 500 to 600 milligrams at a time. Also, do not use bone meal or dolomite as a source of calcium, as the U.S. Food and Drug Administration warns that these ingredients could be dangerous because they may contain lead.

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