Calcium
NUTRIENT FACTS
Nutrient Type
YES
ATC Code
YES
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Calcium is essential for strong bones and teeth. It helps muscles move, nerves send messages, and blood to clot. It also aids in hormone and enzyme release, which are crucial for body functions.
You can get calcium from dairy products like milk and cheese, leafy greens like kale, almonds, and fortified foods like orange juice. Vitamin D, which helps absorb calcium, is also important.
Not enough calcium can lead to weak bones, known as osteoporosis, and low bone density, called osteopenia. Symptoms include muscle cramps and tingling fingers. Children, pregnant women, and the elderly are at higher risk.
Adults need 1,000 mg of calcium daily, but women over 50 and adults over 70 need 1,200–1,300 mg. Supplements usually provide 500–1,000 mg. It's best to take no more than 500–600 mg at a time for better absorption.
Calcium supplements are generally safe, but too much can cause stomach pain, constipation, and long-term issues like kidney stones. Stay within recommended doses and consult a healthcare provider before taking high amounts.
Frequently Asked Questions
What does Calcium do?
How can I get Calcium from my diet?
How does Calcium affect my health?
Who can have low levels of Calcium?
What diseases can Calcium treat?
How do I know if I have low levels of Calcium?
How much supplement of Calcium should I take?
Will supplements of Calcium interfere with my prescription medicines?
Is taking too much of Calcium harmful?
What is the best supplement for Calcium?
Content of Selected Foods
Food | Milligrams (mg) per serving | Percent DV* |
---|---|---|
Yogurt, plain, low fat, 8 ounces | 415 | 32 |
Orange juice, calcium fortified, 1 cup | 349 | 27 |
Yogurt, fruit, low fat, 8 ounces | 344 | 27 |
Mozzarella, part skim, 1.5 ounces | 333 | 26 |
Sardines, canned in oil, with bones, 3 ounces | 325 | 25 |
Milk, nonfat, 1 cup**** | 299 | 23 |
Soymilk, calcium fortified, 1 cup | 299 | 23 |
Milk, whole (3.25% milk fat), 1 cup**** | 276 | 21 |
Tofu, firm, made with calcium sulfate, ½ cup****** | 253 | 19 |
Salmon, pink, canned, solids with bones, 3 ounces | 181 | 14 |
Cottage cheese, 1% milk fat, 1 cup | 138 | 11 |
Tofu, soft, made with calcium sulfate, ½ cup*** | 138 | 11 |
Soybeans, cooked, ½ cup | 131 | 10 |
Breakfast cereals, fortified with 10% of the DV for calcium, 1 serving | 130 | 10 |
Spinach, boiled, drained, ½ cup | 123 | 9 |
Frozen yogurt, vanilla, soft serve, ½ cup | 103 | 8 |
Turnip greens, fresh, boiled, ½ cup | 99 | 8 |
Kale, fresh, cooked, 1 cup | 94 | 7 |
Chia seeds, 1 tablespoon | 76 | 6 |
Chinese cabbage (bok choi), raw, shredded, 1 cup | 74 | 6 |
Beans, pinto, canned, drained, ½ cup | 54 | 4 |
Tortilla, corn, one, 6” diameter | 46 | 4 |
Sour cream, reduced fat, 2 tablespoons | 31 | 2 |
Bread, whole wheat, 1 slice | 30 | 2 |
Kale, raw, chopped, 1 cup | 24 | 2 |
Broccoli, raw, ½ cup | 21 | 2 |
Apple, golden delicious, with skin, 1 medium | 10 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
- ** Calcium content varies slightly by fat content; the more fat in the food, the less calcium it contains.
- *** Calcium content is for tofu processed with a calcium salt. Tofu processed with other salts does not provide significant amounts of calcium.
Required (or Advised) Daily Intake
Age | Male | Female | Pregnant | Lactating |
---|---|---|---|---|
0–6 months | 200 | 200 | - | - |
7–12 months | 260 | 260 | - | - |
1–3 years | 700 | 700 | - | - |
4–8 years | 1000 | 1000 | - | - |
9–13 years | 1300 | 1300 | - | - |
14+ years | 1300 | 1300 | 1300 | 1300 |