Calcium: Not Sexy, But Essential for Strong Bones
Let’s be honest—calcium isn’t the flashiest nutrient out there. It doesn’t have the cool factor of trendy superfoods or the excitement of the latest diet craze. But if you want strong bones and a healthy body, calcium is a must-have in your daily routine.
How Much Calcium Do You Need?
For most adults, the recommended daily intake of calcium is between 1,000 to 1,200 mg per day, depending on age and sex (National Institutes of Health, 2022). That might sound like a lot, but with a little planning, it’s easy to meet this goal.
Where Can You Get Your Calcium?
The best sources of calcium are found in everyday foods, including:
- Dairy products – Milk, yogurt, and cheese are excellent sources of calcium. A single serving (1 cup) of milk or yogurt contains around 300 mg of calcium (U.S. Department of Agriculture, 2019).
- Fortified foods – Some cereals, orange juice, and plant-based milks (like almond or soy milk) are fortified with calcium, making them great alternatives (Harvard T.H. Chan School of Public Health, n.d.).
Leafy greens and nuts – While dairy is a top source, foods like kale, bok choy, and almonds also contribute to your daily calcium intake. However, note that some greens like spinach contain oxalates, which reduce calcium absorption (National Institutes of Health, 2022).
Should You Take a Supplement?
If you’re struggling to get enough calcium through food alone, a multivitamin or calcium supplement can help bridge the gap. Since dairy and fortified foods might not always be part of your meals, a supplement ensures you reach your daily target for strong, healthy bones (Mayo Clinic, 2023).
The Bottom Line
- Harvard T.H. Chan School of Public Health. (n.d.). Calcium. Retrieved March 21, 2025, from https://www.hsph.harvard.edu/nutritionsource/calcium/
- Mayo Clinic. (2023). Calcium and calcium supplements: Achieving the right balance. Retrieved March 21, 2025, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
- National Institutes of Health. Office of Dietary Supplements. (2022). Calcium – Fact Sheet for Health Professionals. Retrieved March 21, 2025, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
U.S. Department of Agriculture. (2019). FoodData Central. Retrieved March 21, 2025, from https://fdc.nal.usda.gov/
References
- Harvard T.H. Chan School of Public Health. (n.d.). Calcium. Retrieved March 21, 2025, from https://www.hsph.harvard.edu/nutritionsource/calcium/
- Mayo Clinic. (2023). Calcium and calcium supplements: Achieving the right balance. Retrieved March 21, 2025, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
- National Institutes of Health. Office of Dietary Supplements. (2022). Calcium – Fact Sheet for Health Professionals. Retrieved March 21, 2025, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
U.S. Department of Agriculture. (2019). FoodData Central. Retrieved March 21, 2025, from https://fdc.nal.usda.gov/
