What Is Calcium & What Are Its Benefits?

Highlights

• Calcium is an important mineral that contributes to the maintenance of normal bones and teeth
• There are many foods rich in calcium, including dairy, plant-based and fortified options
• Calcium recommendations can change at different stages of life
• Supplements can be a helpful option when calcium intake from food alone may be difficult to maintain

Calcium is often associated with milk and dairy foods, but the range of calcium-rich foods available today is far broader. If you’ve been wondering what foods are rich in calcium, you’ll find options across everyday meals, snacks and drinks, whether you eat dairy or prefer plant-based alternatives.

Understanding which foods are rich in calcium, how much you need and how to make the most of your intake can help you make informed choices that suit your diet and lifestyle, without overcomplicating things.

Why your body needs calcium

Calcium plays several important roles in the body, supporting a wide range of everyday functions. It:

• Contributes to the maintenance of normal bones and teeth
• Contributes to normal muscle function
• Contributes to normal neurotransmission
• Contributes to the normal function of digestive enzymes
• Contributes to normal energy-yielding metabolism
• Contributes to normal blood clotting

Calcium recommendations are not the same throughout life. Calcium is needed for normal growth and development of bone in children, Intake also becomes particularly important during pregnancy and breastfeeding.

It is also important after menopause too as calcium helps to reduce the loss of bone mineral in post-menopausal women.(A beneficial effect is obtained with a daily intake of at least 1200mg calcium from all sources). Low bone mineral density is a risk factor for osteoporotic bone fractures in women aged 50 years and older, so it is especially important to make sure we safeguard our intake of calcium during this time. (The beneficial effect is obtained with a daily intake of at least 1200 mg of calcium and 20 μg of vitamin D from all sources).

For a more detailed look at how calcium works in the body, see our Ultimate Guide to Calcium.

How much calcium do you need each day?

Calcium requirements vary depending on age, sex and life stage – the following daily intakes are recommended:

• 0–12 months (non-breastfed only): 525mg
• 1–3 years: 350mg
• 4–6 years: 450mg
• 7–10 years: 550mg
• 11–18 years, boys: 1000mg
• 11–18 years, girls: 800mg
• Adults (19+ years): 700mg
• Pregnant women: 700mg
• Breastfeeding women: 700mg + 550mg
• Post-menopausal women: 1200mg

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These figures show why including a variety of food rich in calcium across the day can be helpful, particularly during life stages where needs are higher.

Calcium-rich foods list (top sources)

The table below brings together a wide range of calcium-rich food options, listed from highest to lowest calcium per typical serving. Values are approximate and may vary by brand, preparation and portion size.

[Source]

Dairy foods rich in calcium

Dairy foods are often perceived to be among the most calcium rich foods, especially cheese due to it being more concentrated than milk. Milk, yoghurt and cheese can all make a meaningful contribution to daily intake, whether eaten on their own or included in meals.

Non-dairy foods rich in calcium

There are many non-dairy calcium-rich foods available, which can be helpful if you avoid dairy or simply want more variety. Fortified plant-based drinks, calcium-set tofu, beans, certain vegetables and especially sesame seeds and dark leafy greens can all support calcium intake when eaten regularly,

Vegetables & fruits high in calcium

Vegetables and fruits generally contain smaller amounts of calcium per serving, but they still play a useful role. Calcium-rich foods, fruits and vegetables such as dried figs, oranges, kale and broccoli can contribute to overall intake as part of a balanced diet. Including a range of veg calcium-rich food options across the week can help add variety as well as nutritional value.

Best calcium-rich foods for bone health

When thinking about calcium-rich foods for bones, it helps to look at how calcium works alongside other nutrients. Vitamin D, protein and magnesium all play a role in how calcium is used by the body.

Practical ways to support intake include of calcium to support bone health are:

• Mixing dairy and non-dairy calcium sources
• Including fortified foods where appropriate
• Aiming for 2–3 servings of calcium-rich foods spread across the day - Eat a small can of sardines with bones 2 times per week also a source of vitamin D
• Choosing calcium fortified plant-based drinks, may provide more calcium per glass than dairy milk

This approach is often easier to maintain than relying on one large source at a single meal.

Tips to improve calcium absorption

Getting enough calcium is one part of the picture. Helping your body use it effectively also matters.

• Vitamin D plays a role supporting normal absorption of calcium/ and can come from sunlight, and to a lesser extent foods where appropriate. During the winter months, when sunlight exposure is lower, supplementation may be appropriate.
• Avoid drinking caffeinated drinks with meals as this may impact optimal absorption of nutrients.
• Foods high in oxalates such as spinach and rhubarb bind to calcium and may reduce absorption. Cooking helps to reduce oxalates and therefore may help to increase calcium absorption.
• Magnesium and vitamin K2 are also involved in how calcium is used in the body and both can be found in dark green leafy vegetables along with calcium, which is why a balanced intake of nutrients is important.

Who may need extra calcium support?

Certain groups may benefit from paying closer attention to their calcium intake, due to life stage, dietary choices or lifestyle factors, including:

• Older adults
• Post-menopausal women
• Pregnant or breastfeeding individuals
• Those avoiding dairy
• People with low sunlight exposure, particularly during winter months
• Vegetarians and vegans

If you’re unsure about your calcium intake, speaking to a health professional can help you understand what’s right for you.

Can supplements help?

Whilst a balanced diet is the best way to obtain essential nutrients, supplements can be a convenient way to help support your nutritional intake, especially during lifestyle changes or certain life stages. Some individuals may find supplements helpful in complementing their diet.

For those considering a calcium supplement, there are a variety of options available in different formats. This includes Ultra Calcium as a straightforward daily tablet, Osteocare Original, which provides calcium alongside vitamin D, zinc and magnesium in a formula designed to suit different life stages, and Wellkid Calcium Liquid, a tasty liquid option that some families find easier to include in a child’s routine.

Calcium supplements are available in a range of formats, making it easier to choose an option that fits your routine.

Conclusion

There are plenty of foods rich in calcium, from everyday dairy options to plant-based and fortified foods. Knowing where calcium comes from, how much is recommended and how to help your body use it can make it easier to build habits that fit around real life. Whether you get your calcium from food alone or with extra support where appropriate, small choices can add up over time.