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Nutrition & Fitness

Calcium, how much and how to get it

According to the most current information available, optimal calcium intake for the following groups is estimated to be:

Adolescents /Young adult (age 11-24yrs) = 1,200-1,500 mg/day
Women (age 25 to 50 yrs) = 1,000 mg/day
Pregnant or Lactating women = 1,200-1,500 mg/day
Post-menopausal (under 65 yrs) on estrogen replacement = 1,000 mg/day
Post-menopausal (under 65 yrs) without estrogen = 1,500 mg/day
Women and men over 65 = 1,500 mg/day, although further research is needed in this age group.

These guidelines are based upon calcium from the diet plus any calcium taken in supplemental form. Calcium intake up to a total of 2,000 mg/day appears to be safe in most individuals. Adequate vitamin D is essential for optimal calcium absorption. Diet, hormones, medications, age, and genetic factors influence the amount of calcium required for optimal bone health.

The preferred source of calcium is through calcium-rich foods such as dairy products. Calcium-fortified foods (some orange juice, for example) and calcium supplements are other means by which optimal calcium intake can be reached in those who cannot eat conventional dairy foods. Furthermore, many food sources such as vegetables and fish contain calcium. There are also products available that may help people with lactose intolerance to better digest dairy products.

If you’re concerned about consuming dairy products because they are high-fat, use 1 percent or skim milk instead of whole milk or cream, and choose from lower fat cheeses, yogurts, frozen yogurts, and ice cream substitutes. In addition to dairy foods, other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (for example, broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds, and nuts.