Student Health Services
Daily Calcium Intake
Did you know that...
- Fewer than 25% of adults fail to meet the current recommendations for daily calcium?
- You need to eat calcium rich foods throughout your life because your body constantly breaks down and rebuilds bone?
- The amount of calcium you eat from childhood through your early 20s influences the strength of your bones (called "peak bone mass") in adulthood?
- It’s never too late to get enough calcium? Adequate dietary calcium does help minimize the gradual bone loss that begins to occur naturally in both men and women during their 30s.
- In addition to building strong bones and teeth, calcium also helps your muscles contract, your heart beat, and regulates your nerve function?
What's in it for you?
Getting enough calcium throughout your life can prevent the development of several health problems. One such problem is osteoporosis, a bone-thinning disease that affects millions of American men and women. Osteoporosis literally means "porous bones". An adequate calcium intake will promote weight maintenance, protection against colon cancer and helps keep your heart and teeth healthy.
Are you getting your fair share of calcium?
Calcium RDAs were recently updated. Are you getting enough? Most Americans need at least 1,000 mg a day, or the equivalent of 3 servings a day from the milk group.
| If you are | You need |
|---|---|
| 15 - 18 years | 1,300mg |
| 19 - 50 years | 1,000mg |
| 51+ years | 1,200mg |
What are the best sources of calcium?
A serving of a calcium rich food contains approximately 300 mg of calcium -- about the same amount as in 1 cup of milk. Calcium rich foods include low-fat dairy products such as milk, cheese, and yogurt; calcium-fortified juices and cereals; kale; broccoli; and canned sardines and salmon with bones.
Your best calcium bets are listed in the table below. Once you are familiar with these foods and the appropriate serving sizes, making sure you get 3 - 4 servings every day is easy!
| Food | Serving Size | Calcium Content (mg) |
|---|---|---|
| Best Choices - Equivalent to 1 calcium-rich serving | ||
| Calcium fortified lactaid milk (low-fat) | 1 cup | 500 |
| Yogurt, non-fat, plain | 1 cup | 350 - 400 |
| Yogurt, low-fat, fruited | 1 cup | 250 - 350 |
| Milk, skim or 1%, Calcium fortified low-fat soy or rice milk | 1 cup | 300 |
| Calcium fortified orange juice | 1 cup | 300 - 350 |
| Calcium fortified cereal w/ milk | 1 oz (1/2 c.) | 310 |
| Canned sardines with bones | 3 oz | 260 |
| Cheese pizza* | 2 slices | 330 |
| Ice-cream or frozen yogurt, fat-free or low-fat | 1 cup | 150 - 300 |
| Better Choices - Equivalent to 1/2 calcium-rich serving | ||
| Cheese (swiss, cheddar, American, mozzarella)* | 1 oz | 175-270 |
| Macaroni and cheese* | 1/2 cup | 180 |
| Canned salmon with bones | 3 oz | 195 |
| Calcium fortified cottage cheese (fat-free or low-fat) | 1/2 cup | 200 |
| Kale, cooked | 1 cup | 180 |
| Tofu (prepared with calcium chloride or sulfate) | 3 oz | 50-250 |
| Good Choices - Equivalent to 1/4 calcium-rich serving | ||
| Cottage cheese, low-fat | 1/2 cup | 75 |
| Beans, dried, cooked | 1 cup | 90 |
| Bok choy, cooked | 1/2 cup | 80 |
| Parmesan cheese, grated | 1 Tbsp. | 70 |
| Orange | 1 | 50 |
| Bread, whole wheat or white | 2 slices | 45 |
| Broccoli, cooked | 1/2 cup | 40 |
| *High in saturated fat. Use sparingly or buy low-fat versions. |
Should you consider supplements?
If you cannot get enough calcium from your food choices, calcium supplements may be an option. For each calcium-rich food you don't eat, get 300mg of calcium from a supplement or from a healthy fortified food, like calcium fortified breakfast cereals or orange juice.
- Take a supplement that contains 500 mg or less elemental calcium per dose.
- Calcium from supplements is absorbed more efficiently when consumed in divided dose.
- All forms of calcium in supplements are well-absorbed. Calcium citrate malate is best absorbed, but calcium carbonate is the most concentrated, so you get more calcium per tablet. Tums are an acceptable, cheap form of supplemental calcium (it is not harmful even though it is an antacid).
- Consume calcium supplements with meals to increase calcium absorption.
- Avoid calcium preparations made from bone meal, Dolomite, oyster shell, or "natural sources". These preparations may contain contaminants such as lead, aluminum, mercury, arsenic, and cadmium.
- Don't waste your money on high-priced brands. Large chain store brands, like K-Mart, Wal-Mart, Rite-Aid, and Eckerd, are often among the highest quality.
What if you are lactose intolerant?
- Look for lactose-free milk or buy yogurt or low-fat, hard cheese that is naturally low in lactose.
- Select calcium-fortified foods like fruit juices, breakfast cereals, soy milk, and breakfast bars.
- Eat plenty of non-dairy calcium sources such as leafy, green vegetables; broccoli; canned salmon and sardines with bones; and cooked, dried beans and peas.
- Consider a calcium supplement.
Are there other things you can do to keep your bones strong?
In addition to eating 3 - 4 servings of calcium-rich foods daily, you can:
- Exercise regularly - weight bearing exercises help keep your bones strong.
- Eat enough calories to maintain a healthy body weight - don't strive to be too thin.
- Eat a balanced diet with plenty of fruits, vegetables, whole grains and nuts.
- Excessive protein and caffeine intakes can increase calcium losses. Pay attention to your intake.
- Get enough Vitamin D - it plays a pivotal role in letting your body absorb and use calcium. Vitamin D can be obtained through exposure to sunlight, or by eating foods high in Vitamin D (Vitamin D fortified milk, fish, and eggs).
- Don't smoke. If you drink alcohol, do so in moderation.
- When using calcium fortified beverages, shake them well before each use.
- Print out the calcium brochure provided by Student Health Services
- Make an appointment with the Student Health Dietitian to discuss your options.