Calcium for Bone Health
What is it?
Calcium is the most abundant mineral in the body and is required to help build and maintain strong, healthy bones and teeth. In fact, over 99% of the body’s calcium supply is found in the bones and teeth. Calcium is also important for proper muscle function, nerve transmission, and hormonal secretion.
What foods contain calcium?
Calcium is found in a variety of foods including milk, yogurt, cheese, calcium fortified plant-based beverages such as fortified soy beverage, dark green vegetables such as broccoli and kale, almonds and canned fish with soft bones that are consumed.
Click here for a list of the calcium content of some common foods.
How much do I need?
Health Canada recommends different daily calcium intakes from food and supplements combined based on age and gender.
Age group | Recommended intake per day (from food and supplements combined) | Safe Upper Limit |
Children 1-3 years | 700 mg | 2500 mg |
Children 4-8 years | 1000 mg | 2500 mg |
Children 9-18 years | 1300 mg | 3000 mg |
Adults 19-50 years | 1000 mg | 2500 mg |
Adults 51-70 years Men Women | 1000 mg 1200 mg | 2000 mg 2000 mg |
Adults > 70 years | 1200 mg | 2000 mg |
Pregnancy & Lactation 14-18 years 19-50 years | 1300 mg 1000 mg | 3000 mg 2500 mg |
What helps absorb calcium?
Vitamin D helps absorb calcium in your body. To learn more about Vitamin D and bone health click here to read my blog on this topic.
Do I need a supplement?
Talk with your doctor to determine if a calcium supplement is right for you.