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Facts about Calcium1
Linda B. Bobroff2This publication is best viewed as a PDF. To access this PDF, click here .
Why do we need calcium?
Calcium is the major mineral found in our bones and teeth. Along with phosphorus and other nutrients, calcium builds the hard structure that makes bones and teeth strong. We also need calcium for proper muscle and nerve function, blood clotting, and other body processes. These functions are so critical that calcium is taken from the bones to maintain blood calcium if dietary calcium is inadequate.What happens if we don't get enough calcium?
We need calcium all through our lives to support our bones, teeth, and other body functions. We build most of the structure of our bones and teeth before we reach 30 years of age. If we don't get enough calcium to make bones strong when we're young, we will be at risk for osteoporosis as we get older.How do I know if I am at risk for osteoporosis?
You may be at a higher risk for osteoporosis if:
Ask a pharmacist for more information.
- you are White or Asian,
- small boned and thin,
- have a family history of osteoporosis,
- are post-menopausal and don't take estrogen,
- or take certain medications.
How much calcium do we need?
The following table lists recommended daily intakes of calcium:
Life Stage
Amount (mg/day)
Teens, ages 14-18
1300
Adults, ages 19-50
1000
Adults, ages 51+
1200
Pregnancy Ages 14-18
Ages 19-50
1300
1000
Breastfeeding Ages 14-18
Ages 19-50
1300
1000
mg = milligrams
How can we get enough calcium?
For many Americans, dairy foods are the main sources of dietary calcium. Even people who have lactose intolerance (trouble digesting the carbohydrate in milk) often can drink small amounts of milk at a time with no ill effects. Also, most people with lactose intolerance are able to eat yogurt and cheese.People who do not eat dairy foods may have a hard time getting the calcium they need. Other food sources of calcium are deep green leafy vegetables like kale, collards, and broccoli, some types of tofu, and fortified orange juice.
Here are some foods and the amount of calcium they contain:
Food
Calcium (mg/serving)
Tofu, raw, firm, ½ cup*
860
Yogurt, low fat, fruit 8 oz
370
Milk, 1 cup
300
Fortified orange juice, ¾ cup
200
Cheddar cheese, 1 oz
200
Cottage cheese, 1%, 1 cup
140
Collards, cooked, ½ cup
110
Fortified soy milk, 1 cup
80
Kale, cooked, ½ cup
50
Broccoli, cooked, ½ cup
50
mg = milligrams oz = ounces
*check label for tofu made with calcium
What about supplements?
Women at risk for osteoporosis may need calcium supplements as part of their preventive care. If you are concerned about your bone health, speak to your doctor about your need for calcium. It is better to take calcium supplements throughout the day than all at once. If you use a supplement, do not get more than 2,500 mg of calcium per day from food and supplements together.Some calcium supplements contain vitamin D, which we need to properly absorb calcium. Be sure not to take more than the recommended dosage, since getting over 50 µg (2000 IU) of vitamin D a day can be harmful to your health (see "Facts about Vitamin D").
Where can I get more information?
The Family and Consumer Sciences (FCS) agent at your local Extension office may have written information and nutrition classes for you to attend. Also, your doctor or a registered dietitian (RD) can provide reliable information to you.Reliable nutrition information may also be found on the Internet at the following sites:
Footnotes
1. This document is FCS8703, one of a series of the Family Youth and Community Sciences Department, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: July 2, 2001. Revised March 20, 2006. Visit the EDIS Web Site at http://edis.ifas.ufl.edu.2. Linda B. Bobroff, PhD, RD, LD/N, professor, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611.
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.
U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Larry Arrington, Dean.
Copyright Information
This document is copyrighted by the University of Florida, Institute of Food and Agricultural Sciences (UF/IFAS) for the people of the State of Florida. UF/IFAS retains all rights under all conventions, but permits free reproduction by all agents and offices of the Cooperative Extension Service and the people of the State of Florida. Permission is granted to others to use these materials in part or in full for educational purposes, provided that full credit is given to the UF/IFAS, citing the publication, its source, and date of publication.