Getting Enough Calcium
Getting Enough Calcium
Calcium is very important for building and maintaining strong, healthy bones. The amount of calcium needed changes as a person grows older. Most people get only half the calcium they need from their diet.
The recommended daily calcium intake for adults ages 19 to 50 is 1,000 mg a day. People older than 50 need 1,200 mg a day. Calcium is found in many foods, including dairy products such as milk or yogourt. Most post-menopausal women need to take calcium supplements because they do not get enough calcium in their daily diets.
- Eating foods high in calcium, such as yogourt, cheese, and dark green vegetables like broccoli, is the best way to get the calcium you need.
- Taking calcium supplements is another way to increase calcium in your diet. But you need to take supplements that can be absorbed in your stomach. Calcium supplements with vitamin D may slightly increase your risk of kidney stones.
To increase your body's ability to absorb calcium, take calcium supplements with milk or with foods that contain vitamin D. Taking calcium without vitamin D probably is not beneficial. 1
Avoid eating bran (such as bran cereals) at the same time as foods that are high in calcium. Bran decreases the amount of calcium absorbed by the body.
Primary Medical Reviewer Kathleen Romito, MD - Family Medicine
Brian D. O'Brien, MD - Internal Medicine
Specialist Medical Reviewer Carla J. Herman, MD, MPH - Geriatric Medicine
Current as ofJuly 15, 2014
Current as of: July 15, 2014
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