Be sure to eat enough calcium-rich foods daily to maintain strong teeth and bones.
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Why We Need Calcium
Calcium is the most abundant mineral in the human body and is found in our bones and teeth. Along with phosphorus and other nutrients, it builds the hard structure that makes bones and teeth strong.
Calcium is also needed for proper heart, muscle, and nerve function, blood clotting, and other body processes.
How Much Calcium You Need
The 2020–2025 Dietary Guidelines for Americans recommend that most individuals aged 9 years and older consume about 3 cup-equivalents per day from the Dairy Group, which includes milk, yogurt, cheese, and fortified soy alternatives. These foods are key sources of calcium and other essential nutrients.
Recommended Dietary Allowances (RDAs) for Calcium (mg per day) (NASEM, 2011 update)
| Age | Male | Female | Pregnant | Lactating |
| 0-6 months | 200 mg | 200 mg | ||
| 7-12 months | 260 mg | 260 mg | ||
| 1-3 years | 700 mg | 700 mg | ||
| 4-8 years | 1,000 mg | 1,000mg | ||
| 9-13 years | 1,300 mg | 1,300 mg | ||
| 14-18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19-50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51-70 years | 1,000 mg | 1,200 mg | ||
| > 70 years | 1,200 mg | 1,200 mg | ||
| Pregnant women and nursing mothers’ needs are the same as others in their age group. | ||||
Best Food Sources of Calcium
Many foods are good sources of calcium, including both dairy and non-dairy options.
- Dairy Sources
- All fluid milk
- Yogurt
- Hard and soft cheeses
- Ice cream
- Puddings made from milk
Select items that are low-fat or fat-free to keep fat and cholesterol intake low.
Those who are lactose intolerant and have trouble digesting the carbohydrate in milk can still drink small amounts of milk and typically consume cheese, yogurt, and lactose-free milk with no ill effects.
Non-Dairy Calcium Sources
People who do not eat dairy foods need to be especially conscious of their calcium intake to ensure they meet their recommended needs.
- Deep green leafy vegetables (turnip greens, kale, collards, broccoli, and Romaine lettuce)
- Some types of tofu
- Calcium-fortified foods and beverages (orange juice and soy milk)
- Dried beans and lentils
- Canned fish with bones (salmon, sardines)
- Nuts
- Some vegetables
- Most fruits
Calcium Content in Common Foods
| Food | Calcium (mg per serving) |
| Tofu, raw, firm, ½ cup* | 860 |
| Yogurt, low fat, fruit, 8 oz | 370 |
| Milk, low-fat, 1 cup | 300 |
| Fortified orange juice, ¾ cup | 200 |
| Cheddar cheese, 1 oz | 200 |
| Cottage cheese, 1%, 1 cup | 140 |
| Collards, cooked, ½ cup | 110 |
| Kale, frozen, cooked, 1 cup | 90 |
| Fortified soy milk, 1 cup | 80 |
| Broccoli, cooked, ½ cup | 50 |
| Kidney beans, cooked, ½ cup | 30 |
| mg = milligrams oz = ounces *check label for tofu made with calcium |
|
What Happens If We Don’t Get Enough Calcium
Calcium deficiency can lead to several problems with our bones, teeth, and other body functions. If we don’t get enough calcium in the foods we eat, calcium is taken from our bones to maintain blood calcium levels.
Bone Health and Osteoporosis
Currently, two out of three school-age children are not getting enough calcium in their diets. We build most of the structure of our bones and teeth before we reach 30 years of age. Therefore, it is very important when we are young to get enough calcium to make our bones strong, reducing the risk of developing osteoporosis as we get older.
Osteoporosis: Many older adults do not get enough calcium from the foods they eat. This can lead to the bone disease osteoporosis, which causes bones to gradually become weak and brittle, putting people at high risk for bone fractures.
People who are at greatest risk for osteoporosis include:
- Females
- White/Caucasian or Asian individuals
- Small-boned and thin adults
- Post-menopausal and not taking estrogen
- Older adults
- Individuals with diabetes or thyroid disease
- People taking certain medications or have been diagnosed with certain chronic medical conditions (discuss this with your doctor or pharmacist; never stop or reduce medication without medical advice)
Make these lifestyle choices to decrease your risk of developing osteoporosis:
- Increase calcium intake
- Get adequate vitamin D
- Increase physical activity, including weight-bearing exercise.
- Do not smoke cigarettes
- Avoid excess alcohol
Calcium deficiency is also associated with rickets in children and osteomalacia in both children and adults. However, both conditions are more commonly caused by vitamin D deficiency.
Should You Take a Calcium Supplement?
You may need to take a calcium supplement if you are not getting enough calcium from food. Women at risk for osteoporosis may need supplements as part of their preventive care.
If you are concerned about your bone health, talk with your healthcare provider.
Calcium Supplement Guidelines
- Calcium in supplements is absorbed best in doses of 500 mg or less.
- Not all calcium supplements are the same, so consult your pharmacist about the type to take, as absorption rates and calcium amounts vary.
- It is better to take calcium supplements throughout the day rather than all at once.
- If you use a supplement, do not exceed 2,000–2,500 mg of calcium per day from food and supplements combined.
- Some calcium supplements contain vitamin D, which helps the body properly absorb calcium.
- Do not exceed the recommended dosage of vitamin D, as consuming over 100 μg (4,000 IU) per day can be harmful to your health (see HGIC 4081, Vitamin D).
Learn More
See HGIC 4018, Get Your Calcium-Rich Foods, for related information.
Contact your local county Extension office to be connected to more written information and available nutrition programs.
Your healthcare provider or a registered dietitian (RD) can provide reliable information that is specific to your health needs.
References
Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: The National Academies Press; 2011.
National Academies of Sciences, Engineering, and Medicine, 2011. Dietary Reference Intakes for Calcium and Vitamin D.
Office of Dietary Supplements. (n.d.). Calcium — Health Professional Fact Sheet. National Institutes of Health. Retrieved October 16, 2025. Web.
Originally published 07/07
