Calcium is one of the most important minerals for maintaining strong teeth and bones. It not only helps keep your smile bright and sturdy but also supports the jawbone that anchors your teeth in place. Without enough calcium in your diet, you may be more vulnerable to tooth decay, gum disease, and even bone loss.
Here’s how calcium supports your dental health, how much you need, and the best ways to get it through your diet.
The Connection Between Calcium and Dental Health
Your teeth and bones store almost all of the calcium in your body. This mineral helps form the hard outer layer of your teeth, called enamel, which protects them from decay and daily wear. Calcium also supports the dentin underneath the enamel and strengthens the jawbone, ensuring your teeth remain stable and properly aligned.
When your body doesn’t get enough calcium, it may pull the mineral from your bones and teeth to maintain other essential functions, like muscle movement and nerve signaling. Over time, this can lead to weaker enamel, increased tooth sensitivity, and a higher risk of cavities or tooth loss.
Regular intake of calcium, along with good oral hygiene and routine dental care, is key to keeping your teeth strong and resilient throughout your life.
How Much Calcium Do You Need Daily?
The amount of calcium you need depends on your age and life stage. According to the National Institutes of Health, the general recommendations are:
- Children (ages 4–8): 1,000 mg per day
- Preteens and teens (ages 9–18): 1,300 mg per day
- Adults (ages 19–50): 1,000 mg per day
- Adults over 50: 1,200 mg per day
Pregnant and breastfeeding women may also need slightly higher amounts to support both their health and their baby’s development.
It’s important to note that calcium works best when paired with vitamin D, which helps your body absorb it efficiently. Spending a few minutes in sunlight each day or eating foods like fortified milk and salmon can help you get enough vitamin D.
Calcium-Rich Foods for Healthier Teeth
The good news is that calcium is found in a wide variety of foods, making it easy to incorporate into your daily meals. Some of the best sources include:
- Dairy products: Milk, cheese, and yogurt are classic calcium-rich foods that are also great for promoting saliva production, which helps neutralize acids in your mouth.
- Leafy greens: Vegetables like kale, broccoli, and collard greens provide plant-based calcium for those who avoid dairy.
- Fish with soft bones: Canned salmon and sardines are excellent sources of calcium and vitamin D.
- Fortified foods: Many plant-based milks, cereals, and orange juices are fortified with calcium.
- Nuts and seeds: Almonds, chia seeds, and sesame seeds contain calcium and healthy fats that support overall wellness.
To maximize absorption, try to spread your calcium intake throughout the day and pair calcium-rich foods with vitamin D or phosphorus sources, such as eggs or fish.
Supporting Your Smile with Preventive Care
Getting enough calcium is just one part of maintaining a healthy smile. Regular dental checkups, proper brushing and flossing, and a balanced diet all play essential roles in protecting your enamel and gums.
With the right combination of nutrition and preventive care, you can keep your teeth strong, your jawbone healthy, and your smile radiant for years to come.
About the Practice
Patients in the Reno community can count on Sage Dental Care for preventive care designed to promote long-term oral health. Dr. Branco and Dr. Kim focus on comprehensive services, from dental cleanings to nutrition guidance, helping patients protect their teeth and gums through every stage of life. We empower patients to take charge of their oral wellness and maintain strong, healthy smiles.
Call us at (775) 409-4282 or request an appointment online.