Why calcium matters
Calcium is a mineral your body needs every day. MedlinePlus describes it as helping build strong bones and teeth, clot blood, send and receive nerve signals, and squeeze and relax muscles.
You need a steady supply through your life, and food is the best place to get it.
The good news is that calcium is easy to find in food. You do not need to eat one particular thing. You can mix dairy and non-dairy sources to suit your tastes, budget and diet.
This article lists eight foods, with simple ways to eat them. It also explains how much you need, how to avoid taking too much and when to talk to a professional.
See how calcium fits into bone healthHow much calcium do you need?
Recommendations differ between countries, so it helps to check the source. The NHS says adults aged 19 to 64 and over need 700 mg of calcium a day.
MedlinePlus, which reflects US guidance, lists 1,000 mg a day for ages 19 to 50, and 1,200 mg a day for women aged 51 to 70 and all adults over 70. Children and teenagers need more, and pregnant or breastfeeding women may have different needs.
- UK (NHS): 700 mg a day for adults.
- US (MedlinePlus): 1,000 mg a day for ages 19 to 50, and 1,200 mg for older adults.
- Upper limit: the NHS says taking high doses, more than 1,500 mg a day, could lead to stomach pain and diarrhea.
If you are not sure which figure applies to you, ask your doctor or a registered dietitian. They can tailor advice to your age, health and diet.
You do not need to track every milligram. Aim to include a calcium-rich food in two or three meals a day and you are likely to be close to your target.
Want a full plan for balanced eating?
The Healthy Eating Guide shows how to build meals with the nutrients you need, without counting every number.
Foods 1 and 2: Milk, yogurt and cheese
Dairy foods are the most familiar calcium sources. The NHS lists dairy products such as milk and cheese among the main calcium-rich foods. MedlinePlus gives examples of around 300 mg of calcium in an 8-ounce glass of nonfat milk, in 1.5 ounces of cheese and in 6 ounces of yogurt.
Easy ways to eat more
- Add a glass of milk or a small pot of yogurt to breakfast.
- Use plain yogurt as a snack, with fruit and seeds.
- Add a little grated cheese to salads, soups and vegetables.
- Choose lower-fat options if you are watching saturated fat. The NHS limits are 30 g a day for men and 20 g a day for women.
If you avoid dairy, do not worry. The next foods give you plenty of choice.
Foods 3 and 4: Curly kale and okra
The NHS lists green leafy vegetables like curly kale and okra among calcium-rich foods. MedlinePlus also lists cooked turnip greens and shredded bok choy as non-dairy sources, with about 100 mg in half a cup of cooked turnip greens and 74 mg in a cup of shredded bok choy.
- Add kale to soups, stews and stir-fries.
- Steam or roast okra, or add it to curries.
- Use greens as a base for salads.
- Blend a handful of leafy greens into a smoothie.
Variety matters. Leafy greens also bring fiber, vitamins and other minerals. See our article on fiber-rich foods for more ideas.
Foods 5 and 6: Fortified soya drinks and fortified bread
Some foods have calcium added. The NHS lists fortified soya drinks and bread made with fortified flour as good sources. MedlinePlus notes that an 8-ounce glass of calcium-fortified soy milk provides around 300 mg.
- Check the label. Not all plant drinks are fortified with calcium.
- Choose unsweetened versions where possible.
- Use fortified soya drink in porridge, smoothies and coffee.
- Choose bread made with fortified flour, if it is available where you live.
Fortification varies from country to country. Our guide on how to read a nutrition label can help you check.
Foods 7 and 8: Sardines with bones, and tofu
The NHS lists fish with edible bones, such as sardines and pilchards, as good calcium sources. MedlinePlus says 3 ounces of sardines with bones provide around 325 mg of calcium.
The NHS also names tofu among calcium-rich foods in its osteoporosis prevention advice, along with green leafy vegetables, dried fruit and dairy.
- Serve canned sardines on wholegrain toast or in a salad.
- Add tofu to stir-fries, curries and soups.
- Choose tofu that is set with calcium, if the label says so.
Oily fish also provides omega-3 fats. The NHS suggests at least 2 portions of fish a week, with 1 portion being oily fish.
Other foods that help
A few more foods can add smaller amounts. MedlinePlus lists almonds, with about 100 mg in a quarter cup. The NHS also lists dried fruit among calcium-containing foods in its osteoporosis advice.
These add up over the day, especially if you eat them regularly.
- Snack on a small handful of almonds.
- Add dried fruit to oatmeal or yogurt.
- Mix seeds and nuts into salads.
A sample day with about the NHS target
- Breakfast: oatmeal with fortified soya drink and dried fruit.
- Lunch: a kale and bean salad with toast.
- Snack: yogurt with fruit.
- Dinner: tofu and vegetable stir-fry with rice.
This is an example, not a rule. Your own portions and choices will vary.
What about calcium supplements?
Most people can get enough calcium from food. The NHS says the Department of Health and Social Care recommends getting calcium from a balanced diet first.
If you take supplements, the NHS says taking 1,500 mg or less a day is unlikely to cause harm, and that more than 1,500 mg a day could lead to stomach pain and diarrhea. High doses can be harmful.
- Ask your doctor before starting a supplement.
- Count the calcium you already get from food.
- Take them as directed, and do not exceed the dose on the label.
- Tell your doctor about any medicines you take, since some interact with calcium.
This article is general education, not personal dietary or medical advice. Its reviewer, Meena Narayanan, holds a personal training credential, which is not a dietetics or medical credential. Talk to your doctor or a registered dietitian before you change your diet or take supplements, especially if you have a health condition, take medicines, are pregnant or are older.
A simple seven-day plan
Add one small change each day, and keep the earlier ones going. By the end of the week you will have several new habits.
- Day 1: add a glass of milk or fortified soya drink, or a pot of yogurt, to breakfast.
- Day 2: add kale or another leafy green to lunch or dinner.
- Day 3: try tofu in a stir-fry or curry.
- Day 4: have canned sardines on wholegrain toast.
- Day 5: check the label on your bread and plant drinks for added calcium.
- Day 6: snack on almonds and dried fruit.
- Day 7: review the week. Which foods did you enjoy? Keep them going.
You do not need to follow this plan exactly. Use it as a guide and swap foods for ones you enjoy, can afford and can get locally.
Aim for progress, not perfection. If a day goes off plan, start again the next day.
Common mistakes to avoid
- Relying on supplements alone. Food gives you calcium along with other nutrients.
- Taking too much. The NHS says more than 1,500 mg a day could lead to stomach pain and diarrhea.
- Forgetting vitamin D. The NHS says adults need 10 micrograms a day, and it helps your body use calcium.
- Ignoring labels. Not every plant drink or bread is fortified.
- Skipping movement. The NHS advises weight-bearing and muscle-strengthening exercise for bone health.
If you have concerns about your bones, or you are at higher risk because of age, medicines or a health condition, talk to your doctor about your own needs.
Calcium, vitamin D and bones
Calcium works with other nutrients and habits. The NHS osteoporosis advice says adults need 10 micrograms of vitamin D a day, and recommends weight-bearing and muscle-strengthening exercise, not smoking and keeping alcohol within limits.
Vitamin D helps your body use calcium. Sunlight, oily fish, egg yolks and fortified foods contribute, and a supplement may help in some cases.
Read our guide on bone health: food and exercise habits for a full plan.
Recap: the main points
- The NHS says adults need 700 mg of calcium a day, while US guidance lists 1,000 mg for ages 19 to 50.
- Good sources include dairy, kale, okra, fortified soya drinks and bread, sardines with bones and tofu.
- Aim for a calcium-rich food at two or three meals a day.
- More than 1,500 mg a day from supplements may cause stomach pain and diarrhea.
- Talk to your doctor before taking supplements.
Foods high in calcium: frequently asked questions
Dairy products such as milk, yogurt and cheese, fortified soya drinks, sardines with bones, tofu and green leafy vegetables such as kale are all good sources.
The NHS says adults need 700 mg a day. US guidance, cited by MedlinePlus, is 1,000 mg for ages 19 to 50, and 1,200 mg for older adults.
Yes. Curly kale, okra, fortified soya drinks and bread, sardines with bones and tofu are all non-dairy options.
Yes. The NHS says taking more than 1,500 mg a day could lead to stomach pain and diarrhea, and could be harmful.
Most people can get enough from food. Ask your doctor before taking one.
Vitamin D helps your body use calcium. The NHS says adults need 10 micrograms a day, from sunlight, food and sometimes supplements.
Want the full picture? Read our Healthy Eating Guide.
Sources and further reading
We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.
Want more? Head back to the Nutrition hub or read the Start Here guides.
