Got milk? We’ve all heard that calcium is one of the most important nutritional building blocks in our body: The mineral (the most abundant of all in the human body) helps to maintain strong, healthy bones and teeth, and also aids in vascular contraction and muscle function, among other essential functions, according to the NIH.
We’ve also all heard that a nice, cold glass of milk is the best way to get our much-needed calcium. And it’s a well-earned reputation: a one-cup serving of milk has about 300 mg of calcium. The recommended daily intake of calcium for an adult between the ages of 19 and 50 is 1,000 mg a day.
But whether you’re vegan, vegetarian, dairy-free or just don’t like the taste of milk, the truth is that it isn’t the only way to work toward your 1,000-a-day. We gathered some of the most calcium-rich foods out there (including many vegan and vegetarian options) — just be sure to pair each of them with adequate vitamin D intake (the body needs this nutrient to absorb calcium, and milk is already fortified with it). While there’s some concern that the body can’t absorb enough vitamin D from food sources alone, try to aim for foods such as fatty fish that are rich in the nutrient, says Toby Smithson, a registered dietitian and spokesperson for the American Dietetic Association.
The Role of Calcium
Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes (in milligrams) chart below.
To learn how easily you can include more calcium in your diet without adding much fat, see the Selected Calcium-Rich Foods list below.
Calcium and Vitamin D: Important at Every Age
The foods we eat contain a variety of vitamins, minerals, and other important nutrients that help keep our bodies healthy. Two nutrients in particular, calcium and vitamin D, are needed for strong bones.
The Role of Calcium
Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones. To find out how much calcium you need, see the Recommended Calcium Intakes (in milligrams) chart below.
Calcium Culprits
Although a balanced diet aids calcium absorption, high levels of protein and sodium (salt) in the diet are thought to increase calcium excretion through the kidneys. Excessive amounts of these substances should be avoided, especially in those with low calcium intake.
Lactose intolerance also can lead to inadequate calcium intake. Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. To include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill. Some milk products on the market already have been treated with lactase.
Calcium Supplements
If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources. There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food.
Calcium supplements are better absorbed when taken in small doses (500 mg or less) several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. It is important to check supplement labels to ensure that the product meets United States Pharmacopeia (USP) standards.
Vitamin D
The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t form enough of the hormone calcitriol (known as the “active vitamin D”). This in turn leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone.
You can get vitamin D in three ways: through the skin, from the diet, and from supplements. Experts recommend a daily intake of 600 IU (International Units) of vitamin D up to age 70. Men and women over age 70 should increase their uptake to 800 IU daily, which also can be obtained from supplements or vitamin D-rich foods such as egg yolks, saltwater fish, liver, and fortified milk. The Institute of Medicine recommends no more than 4,000 IU per day for adults. However, sometimes doctors prescribe higher doses for people who are deficient in vitamin D.
For updates and for any questions about any medications you are taking, please contact the U.S. Food and Drug Administration at:
U.S. Food and Drug Administration
Toll Free: 888–INFO–FDA (888–463–6332)
Website: http://www.fda.gov/
For updates and questions about any statistics, please contact the Centers for Disease Control and Prevention’s National Center for Health Statistics toll free at 800–232–4636 or visit its Web site at www.cdc.gov/nchs.
