From the Guidelines
Calcium-rich foods are essential for maintaining strong bones, teeth, and proper muscle and nerve function, and the best sources include dairy products and plant-based options like leafy greens, calcium-set tofu, and fortified foods. The most recent and highest quality study 1 suggests that dairy products are the main dietary sources of calcium, but it is also found in green leafy vegetables, nuts, and soya beans. Some key food sources of calcium include:
- Whole or skimmed cows’ milk (200 mL): 240mg
- Calcium-enriched soy milk (200 mL): 240mg
- Hard cheese, for example, cheddar (30 g): 220mg
- Yoghurt (120 g): 200mg
- Sardines, with bones (½ tin): 258mg
- Broccoli (2 spears): 34mg
- Kale (67 g): 100mg
- Orange (1 medium size): 75mg For optimal absorption, aim to consume calcium-rich foods throughout the day rather than in one large serving, and pair them with vitamin D sources since this vitamin enhances calcium absorption. Most adults need 1000-1200mg of calcium daily, which can be achieved through a balanced diet incorporating these foods, as recommended by studies 1. Those with dairy allergies or lactose intolerance can rely on the numerous plant-based and fortified options available to meet their calcium needs. It is also important to note that excessive calcium intake, above 2500mg per day, should be avoided, as it may increase the risk of nephrolithiasis and other adverse effects, as suggested by study 1.
From the Research
Calcium-Rich Foods
- Dairy foods, such as milk, are the major source of calcium in the U.S. and provide substantial amounts of other essential nutrients 2
- Other foods rich in calcium include green leafy vegetables, legumes, and cereals, although they generally contain lower amounts of calcium per serving than dairy foods 2
- Calcium-fortified foods and beverages can also provide a significant amount of calcium 2
Bioavailability of Calcium
- The bioavailability of calcium can be reduced by certain components, such as phytates in cereals and oxalates in spinach 2
- Calcium citrate has been shown to have greater bioavailability than other forms of calcium, such as calcium carbonate 3, 4
Importance of Calcium Intake
- Adequate calcium intake is essential for maintaining strong bones and preventing osteoporosis 2, 3, 5
- Calcium supplementation, particularly when combined with vitamin D, can help to increase bone mineral density and reduce the risk of fractures 3, 5, 4, 6
- A diet rich in calcium can help to optimize calcium intake and reduce the risk of osteoporosis and other health problems 2