Calcium: Do You Get Enough?

Calcium: Do You Get Enough?

Calcium is a mineral involved in bone and teeth health, nerve transmission, blood clotting, blood vessel contraction and more. How much calcium we need depends on life stage. 

Calcium needs can be reached through eating a variety of foods as well as taking supplements, though some groups of people including children and teens get less than the recommended amounts of calcium from these sources.

Food sources of calcium include:

• Dairy products such as milk, yogurt and cheese

• Canned salmon and sardines with bones

• Dark leafy green vegetables such as kale, broccoli, collard greens, spinach and bok choy

• Fortified beverages including some non-dairy milk and fruit juices

• Fortified food products including some tofu and cereals

Calcium is also available in supplements, including some multivitamins. Calcium and vitamin D are often included together in supplements because vitamin D helps the body absorb calcium. Read more on reaching vitamin D needs. Talk to your personal practitioner about the form of calcium that works best for you. Take supplements as prescribed by your practitioner. 

Try our favorite calcium-rich recipes:

• Yogurt Parfait

• Canned Salmon Salad

• Kale Salad with steamed broccoli

• Chia Seed Pudding (with dairy milk or fortified non-dairy milk)

• Cauliflower Rice with Bok Choy and Lime

• Crispy Baked Tofu (tofu made with calcium sulfate)

• Sautéed Garlic Spinach 

Reference

National Institutes of Health: Office of Dietary Supplements. Calcium Fact Sheet for Consumers.  November 2021. Available from: https://ods.od.nih.gov/factsheets/Calcium-Consumer/