Calcium
Calcium is the most abundant mineral in your body. It builds and maintains your bones and teeth, and helps your muscles contract and your blood clot.
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Why calcium matters
- Bones and teeth. 99% of your calcium is stored there, and it's being rebuilt all the time.
- Muscle contraction, nerve signals and blood clotting all need calcium.
- Vitamin D is its partner. Without enough vitamin D you absorb much less calcium. See Vitamin D.
How much calcium you need
| Who | Calcium a day (UK) |
|---|---|
| Adults 19 and over | 700 mg |
| Boys 11–18 | 1,000 mg |
| Girls 11–18 | 800 mg |
| Breastfeeding | An extra 550 mg |
People who may need to take more care: teenagers (bones are still growing), anyone who avoids dairy, vegans, people with coeliac disease, and women after the menopause, when bone loss speeds up.
Best food sources of calcium
| Food | Per 100 g | Per serving | % daily |
|---|---|---|---|
| Cheddar | 720 mg | 216 mg30 g | 31% |
| Chia seeds | 631 mg | 94.7 mg1 tbsp (15 g) | 14% |
| Sardines, canned in oil, with bones | 382 mg | 344 mg90 g | 49% |
| Tofu, calcium-set (varies by brand) | 350 mg | 420 mg120 g | 60% |
| Almonds | 269 mg | 80.7 mg30 g handful | 12% |
| Natural yoghurt, low fat | 183 mg | 274 mg150 g pot | 39% |
| White bread (UK flour is fortified) | 170 mg | 122 mg2 slices (72 g) | 17% |
| Milk, semi-skimmed | 120 mgper 100 ml | 240 mg200 ml glass | 34% |
| Soya drink, calcium-fortified | 120 mgper 100 ml | 240 mg200 ml glass | 34% |
| Broccoli, boiled | 40 mg | 32 mg80 g | 5% |
For dairy-free diets, choose plant drinks and yoghurts fortified with calcium, and tofu set with calcium sulphate (check the ingredients).
Too little, too much, and myths
Low intake over many years weakens bones and raises the risk of osteoporosis and fractures later in life. Too much from supplements can cause stomach pain and diarrhoea; taking 1,500 mg a day or less is unlikely to cause harm26.
MythDairy is the only good source of calcium.
FactFortified plant drinks, calcium-set tofu, canned fish with bones, bread made with UK flour, almonds and some greens all contribute.
MythMore calcium from supplements means stronger bones.
FactGetting enough matters; going far beyond that doesn't help, and supplements aren't a substitute for vitamin D and strength training, which also build bone.
Track this in NutriLog
Make calcium-rich meals easy
NutriLog doesn't track minerals, but you can save breakfasts and snacks built around these foods and log them in a tap.
Free to use. No card needed.
References
- Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom (Report on Health and Social Subjects 41). HMSO, London, 1991.
- NHS. Vitamins and minerals: Calcium. nhs.uk.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset (CoFID). GOV.UK, 2021.
- UK legislation. The Bread and Flour Regulations 1998 (SI 1998/141). legislation.gov.uk, 1998.
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. ods.od.nih.gov.