Calcium is essential for developing and maintaining strong bones throughout our entire lifespan. It keeps bones strong and healthy and is necessary for maintaining bone mass. Bone is the storage site for 99% of the body's total calcium; therefore any increase or decrease in total body calcium affects our overall bone mass.
During the rapid growth years of childhood and adolescence, calcium is extremely important for building the strong bones we come to rely on in our later years. It is also key to preventing bone loss and combating the threat of osteoporosis, because as we age, bone mass gradually decreases, and bones become thinner and more fragile. Calcium is particularly important for teenage girls, given the increased risk of females developing osteoporosis (it is estimated that teenage girls typically get only 50% of the calcium they need).
Recommended Daily Calcium Intake
The calcium we need differs according to age and sex, but the following can act as a guideline for calcium intake.
| Children (1 to 10 years) |
800mg to 1200 mg |
| Women (up to age 50) |
1000 mg |
| Women (over to age 50) |
1500 mg |
| Men (up to age 65) |
1000 mg |
| Men (over to age 65) |
1500 mg |
It's best to get the calcium you need from the food you eat so you can also get other nutrients your body needs. Foods with high calcium content include milk and dairy products, broccoli or other dark green vegetables, and fish (with bones) such as sardines. For example, milk products are among the best sources of calcium, and many are also fortified with Vitamin D, which is essential for calcium absorption. Vitamin D is produced when you are exposed to sunshine - just 15 minutes of sun exposure a day enables the body to manufacture all the Vitamin D it needs - however it is good to know that you can also get Vitamin D from milk products.
If you feel the calcium intake for your diet is inadequate, you may wish to consider taking calcium supplements. Calcium citrate and calcium carbonate are two of the most common calcium supplements. Calcium citrate is better absorbed, but contains less elemental calcium. Calcium carbonate typically costs less and should be taken with meals to ensure adequate absorption. It is also recommended to limit your caffeine and alcohol intake, as this may impair calcium absorption.
Use the following chart to help calculate your daily calcium intake from commonly consumed foods:
Calcium Content Of Some Food Products
| Food |
Quantity |
Calcium
(mg) |
| Milk (Skim, 2%, Whole) |
250 ml (1 cup) |
300 |
| Yogurt (2% plain) |
175 gm (3/4 cup) |
320 |
| Yogurt (2% fruit flavoured) |
175 gm (3/4 cup) |
214 |
| Cheddar Cheese |
28 gm (1 oz) |
204 |
| Cottage Cheese (2%) |
250 ml (1 cup) |
160 |
| Ice Cream (Vanilla) |
250 ml (1 cup) |
180 |
| Canned Salmon (with bones) |
90 gm (3 oz) |
224 |
| Canned Sardines (with bones) |
90 gm (3 oz) |
327 |
| Beef, Pork and Poultry |
90 gm (3 oz) |
10 |
| Almonds |
125 ml (1/2 cup) |
206 |
| Orange |
1 medium |
54 |
| Pear, Banana, Apple, Peach |
1 medium |
10 |
| Broccoli |
125 ml (1/2 cup) |
38 |
| Spinach (cooked) |
125 ml (1/2 cup) |
129 |
| Tofu (with calcium) |
125 ml (1/2 cup) |
138 |
| Figs (dried-uncooked) |
95 gm (5 figs) |
138 |
To determine whether you need to take calcium supplements, calculate your total dietary intake of calcium and get the remainder from calcium tablets to reach the recommended levels.
Lactose Intolerance and Calcium Intake
People who are lactose intolerant get gas, bloating, diarrhea, and cramps when they consume dairy products. These people usually have low levels of an enzyme called lactase, which is needed to breakdown the milk sugar (lactose) present in dairy products. Since dairy products provide the majority of the calcium we need, it may be worthwhile for people who are lactose intolerant to use Lactaid rather than avoid milk and cheese products. Lactaid drops can be added directly to milk or Lactaid tablets can be swallowed or chewed prior to consuming dairy products.
For information about Osteoporosis, read our osteoporosis article.
Compiled by Ray Gaucher
Westminster West End Pharmacy, Westminster, B.C.
Edited by Megan Stiles
Last Reviewed: September 2001
