From the Guidelines
The best sources of calcium include dairy products like milk, yogurt, and cheese, as well as plant-based options such as fortified plant milks, tofu made with calcium sulfate, and leafy greens like kale and bok choy, with adults generally needing 1000-1200mg of calcium daily. According to the most recent study 1, dairy products are the main dietary sources of calcium, but it is also found in green leafy vegetables, nuts, and soya beans. The recommended dietary allowance for calcium is 1000 mg/day for adults, and an athlete’s diet should include a higher intake of 1500 mg/day through dietary sources or supplementation if required.
Some key sources of calcium include:
- Whole or skimmed cow’s milk (200 mL), which provides about 240mg of calcium
- Calcium-enriched soy milk (200 mL), which provides about 240mg of calcium
- Hard cheese, such as cheddar (30 g), which provides about 220mg of calcium
- Yoghurt (120 g), which provides about 200mg of calcium
- Sardines, with bones (½ tin), which provides about 258mg of calcium
- Broccoli (2 spears), which provides about 34mg of calcium
- Kale (67 g), which provides about 100mg of calcium
It's also important to note that calcium absorption requires adequate vitamin D, so spending time outdoors or taking a vitamin D supplement (600-800 IU daily) is beneficial 1. Additionally, spreading calcium intake throughout the day improves absorption, as the body can only absorb about 500mg at once. Some medications like proton pump inhibitors and certain medical conditions can affect calcium absorption, so those with specific health concerns should consult a healthcare provider about their individual needs.
From the FDA Drug Label
The FDA drug label does not answer the question.
From the Research
Best Sources of Calcium
The best sources of calcium include:
- Dairy products, such as milk, cheese, and yogurt, which are rich in calcium and have high bioavailability 2, 3, 4
- Calcium-fortified foods, such as cereals and beverages, which can provide a significant amount of calcium 2, 3, 5
- Plant-based sources, such as:
- Kale, which provides 5 times more bioaccessible calcium than 1 serving of skimmed milk 6
- Finger millet and fortified white bread, which are good sources of calcium 6
- Moderate sources, including wholemeal bread, bean varieties (black chickpeas, chickpeas, kidney beans, peas), broccoli, cabbage, and almond drink 6
- Calcium supplements, which can help meet calcium requirements, especially for individuals who cannot meet their needs through diet alone 2, 3, 5
Factors Affecting Calcium Intake
Factors that influence dietary calcium consumption include:
- Substituting soft drinks for milk 3
- Eating away from home 3
- Low cost and high bioavailability of calcium in dairy products 4
- Presence of oxalate and phytate in some plant-based products, which can reduce calcium bioavailability 6
Recommended Daily Intake
The recommended daily intake of calcium varies by age and sex, with guidelines including:
- 400 mg/day for infants (birth-6 months) and 600 mg/day for infants (6-12 months) 2
- 800 mg/day for young children (1-5 years) and 800-1,200 mg/day for older children (6-10 years) 2
- 1,200-1,500 mg/day for adolescents and young adults (11-24 years) 2
- 1,000 mg/day for women between 25 and 50 years, and 1,200-1,500 mg/day for pregnant or lactating women 2
- 1,000 mg/day for postmenopausal women on estrogen replacement therapy, and 1,500 mg/day for postmenopausal women not on estrogen therapy 2
- 1,000 mg/day for men (25-65 years), and 1,500 mg/day for men over 65 years 2