Everyone needs calcium for a healthy body, bones and teeth. We absorb most of our calcium through a good diet and natural sunlight. But as we age, we lose bone density and strength, which can lead to osteoporosis (brittle bone disease). Here are the numbers on how much calcium you need, and the best ways to get it.

What is calcium?

Calcium is a mineral that the body needs for good health. Calcium is found naturally in some foods and is added to others. It also is available as a nutrition supplement and is contained in some medicines like Tums®.

Why does the body need calcium?

Calcium is the healthy bone mineral. About 99% of the calcium in the body is stored in the bones and teeth. It's the mineral that makes them hard and strong. The remaining 1% is needed for many activities that help keep the body functioning normally. Calcium helps blood vessels contract (narrow) and expand, makes muscles contract, helps send messages through the nervous system and helps glands secrete hormones.

Bones are constantly being remodeled every day, and calcium moves in and out of them. In children and adolescents, the body builds new bone faster than it breaks down old bone so total bone mass increases. This continues until about age 30, when new bone formation and old bone breakdown start occurring at about the same rate. In older adults, especially in post-menopausal women, bone is broken down at a faster rate than it's built. If calcium intake is too low, this can contribute to osteoporosis.

How much calcium does an adult need to take in every day?

The amount of calcium needed for healthy bones and teeth is different by age. The National Institutes of Health suggests these levels of daily intake for adults:

Daily suggested calcium intake for adults

  • Adults 19-50 years: 1,000 mg.
  • Adult men 51-70 years: 1,000 mg.
  • Adult women 51-70 years: 1,200 mg.
  • Adults 71 years and older: 1,200 mg.
  • Pregnant and breastfeeding teens: 1,300 mg.
  • Pregnant and breastfeeding adults: 1,000 mg.

What are the best ways to get enough calcium?

The best way to get enough calcium every day is to eat a variety of healthy foods from all the different food groups. Getting enough vitamin D every day from foods like enriched milk or from natural sunlight is important to help the body absorb and use calcium from food.

Here are some easy guidelines for selecting foods high in calcium:

  • Dairy products have the highest calcium content. Dairy products include milk, yogurt and cheese. A cup (8 ounces) of milk contains 300 mg of calcium. The calcium content is the same for skim, low fat and whole milk.
  • Dark green, leafy vegetables contain high amounts of calcium. Broccoli, kale and collards are all good sources of calcium, especially when eaten raw or lightly steamed. (Boiling vegetables can take out much of their mineral content.)
  • A serving of canned salmon or sardines has about 200 mg of calcium. It's found in the soft bones of the fish.
  • Cereal, pasta, breads and other food made with grains may add calcium to the diet. Look for cereals that are fortified with minerals, including calcium.
  • Besides cereal, calcium is sometimes added to fruit juices, soy and rice beverages and tofu. Read product labels to find out if a food item has added calcium.

The U.S. Department of Agriculture recommends that everyone aged 9 years and older eat three servings of foods from the dairy group per day.

1 serving of dairy equals:

  • 1 cup (8 ounces) milk.
  • 1 cup yogurt.
  • 1.5 ounces of natural cheese (such as cheddar).
  • 2 ounces of processed cheese (such as American).

Should I take a calcium supplement?

Calcium is best absorbed through the foods we eat and the beverages we drink. For most healthy patients, it's important to eat a well-balanced diet instead of relying on supplements alone.

For those who can't get enough calcium from food and beverages each day, taking a calcium supplement may be necessary. People who have lactose intolerance might have difficulty getting enough calcium through their diet alone. In addition, those with absorption problems due to gastrointestinal illness may not absorb enough calcium. Those who follow a vegan diet, or consume large amounts of protein and sodium might also not get enough calcium.