Foods Rich in Calcium
Dairy products are the primary and most bioavailable dietary sources of calcium, including milk, yogurt, and cheese, though certain vegetables like Chinese cabbage, kale, and broccoli also provide significant calcium with good bioavailability. 1
Primary Calcium-Rich Food Sources
Dairy Products (Highest Bioavailability)
- Milk and dairy products provide the highest calcium bioavailability and are considered excellent sources of calcium for meeting daily requirements 1
- Specific dairy sources include:
- Milk (all varieties)
- Yogurt
- Cheese 1
- Four portions of calcium-rich dairy foods daily can help achieve calcium goals while also contributing to protein intake needs 2
Vegetables and Plant Sources
- Chinese cabbage, kale, and broccoli are recommended as calcium-rich vegetables with good bioavailability 1
- Green leafy vegetables can be important sources of calcium, particularly in Mediterranean dietary patterns 3
- Plant-based calcium sources may be particularly beneficial, with evidence suggesting that calcium from vegetable sources is associated with reduced osteoporosis risk in populations with low dairy consumption 4
Calcium-Fortified Foods
- Calcium-fortified food products provide calcium bioavailability comparable to milk and should be encouraged 1
- These fortified products represent an effective alternative for those who cannot meet calcium needs through conventional dairy sources 5
Important Considerations About Calcium Bioavailability
Foods to Approach Cautiously
- Foods high in phytates, such as bran cereal, have poor calcium bioavailability and should not be relied upon as primary calcium sources 1
- While dairy products have high calcium content, their high phosphorus content must be considered in individuals requiring dietary phosphorus restriction 1
Recommended Daily Intake Targets
- Adults aged 19-50 years should consume 1,000 mg/day of calcium 2
- Women over 50 years and men over 70 years require 1,200 mg/day 2
- The upper limit is 2,000 mg/day for people over 50 years to avoid potential adverse effects 2
Practical Approach to Meeting Calcium Needs
Prioritize Food Sources First
- Dietary sources of calcium, especially dairy products, should be prioritized whenever possible over supplements 2
- The preferred source of calcium is through calcium-rich foods rather than supplements 5
When Supplementation May Be Needed
- A daily calcium supplement of 500 mg may be needed for elderly adults who consume less than one portion of calcium-rich dairy food sources daily 2
- If dietary intake alone does not meet requirements, oral calcium supplements should be considered 1
Common Pitfall to Avoid
The most common pitfall is assuming all plant sources provide equal calcium bioavailability—bran cereals and other phytate-rich foods have significantly reduced calcium absorption and should not be counted as reliable calcium sources despite their calcium content 1. Additionally, while dairy products are excellent calcium sources, excessive calcium supplementation (>2,000 mg/day) may increase the risk of kidney stones and potential cardiovascular concerns 2.