Several studies have claimed that taking extra calcium may lower blood pressure, although the findings are hotly disputed. One of the features of the blood pressure-lowering DASH diet, described on this site, is an increased calcium intake. Whether or not calcium helps lower blood pressure, it certainly helps to prevent osteoporosis, or weakening of the bones. Over the past few years, there has been a growing recognition that many people, particularly the elderly, are not getting enough calcium; the average adult in America today consumes only 500 to 700 milligrams of calcium daily. Ironically, the move towards eating low-fat diets has tended to exacerbate this, because one of the major sources of calcium is dairy food, which of course is also high in fat.

Now a panel of experts convened by the Institute of Medicine, which is a branch of the National Academy of Sciences, has revised the recommendations to reflect the new findings about the health benefits of calcium. Between the ages of 20 and 50, the recommended daily intake has been increased from 800 to 1,000 milligrams for men, while the recommended intake for women remains at 1,000 milligrams. The daily intake for both men and women should be increased to 1,200 milligrams above the age of 50.

An 8-ounce glass of milk contains about 300 milligrams of calcium, which is a third to a quarter of the daily requirement. Other sources include fish (especially sardines), and green vegetables (collard greens, spinach, and broccoli). You can also take calcium pills such as Tums, which contain 500 milligrams of calcium.