Calcium in diet

Alternative names:

diet and calcium

Recommendations:

Calcium recommendations vary depending on age and special needs. In addition, levels of estrogen can affect calcium needs in women.

The recommended daily allowances (RDAs) for calcium are:

• infants (0 to 6 months): 400 milligrams
• infants (6 months to 1 year): 600 milligrams
• toddlers and preschoolers (1 to 5 years): 800 milligrams
• school age (6 to 10 years): 800 to 1,200 milligrams
• adolescents (11 to 24 years): 1,200 to 1,500 milligrams
• adult non pregnant women (25 to 50 years): 1,000 milligrams
• pregnant or lactating women: 1,200 milligrams
• postmenopausal women taking estrogen supplements: 1,000 milligrams
• postmenopausal women NOT taking estrogen supplements: 1,500 milligrams
• adult men (25 to 65 years): 1,000 milligrams
• all men and women that are older than 65 years: 1,500 milligrams

Calcium requires adequate Vitamin D to be absorbed into the body.

Comparing the RDA to the food sources of calcium helps to put the RDA in perspective:

• 8-ounce glass of milk = 300 milligrams
• 2 ounces of Swiss cheese = 530 milligrams
• 6 ounces of yogurt = 300 milligrams
• 2 ounces of sardines with bones = 240 milligrams
• 6 ounces of cooked turnip greens = 220 milligrams
• 3 ounces of almonds = 210 milligrams

A total intake of up to 2,000 milligrams per day from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.