Calcium is vital for healthy bones and teeth. It is also important for muscle and nerve activity in our body, including our heartbeat. A lack of calcium can lead to rickets in children or osteoporosis in older adults.
Who is calcium important for?
It is important for all of us to eat calcium-rich foods throughout our lives. Growing youngsters (especially teenagers), and older men and women need extra calcium.
Where can I get calcium from?
The best sources of calcium are low-fat milk and milk products as the calcium in milk is easily absorbed by the body.
Calcium is also found in other foods, including dark green leafy vegetables, almonds, sardines, salmon with bones, tofu.
Vitamin D helps to increase the absorption of calcium in food.
Calcium from food is best. Calcium supplements should only be taken if you have difficulty getting enough calcium from your diet. Talk to your healthcare provider about what is best for you.
Tips to increase your calcium intake
Select reduced-fat varieties of dairy foods.
Have small amounts of raw, unsalted almonds as a healthy snack.
Make a green leafy salad with 45g tinned salmon as a quick lunch.
Have a pottle of low-fat, low-sugar yoghurt for a calcium-filled afternoon tea.
Drink a glass of milk with your breakfast or lunch.
Try adding some of the calcium-rich foods from the table below to your meals.
What else do I need to know?
Physical activity, especially weight-bearing exercise, is also important for healthy bones.
Calcium supplementation remains an area of controversy, so it is recommended you discuss possible supplementation, and dosage, with your doctor.
Credits: Factsheet from Auckland District Health Board, article collated by Health Navigator NZ.
Last reviewed: 22 Jan 2016
Calcium is stored in your bones
Your skeleton contains 99% of your body’s calcium. Calcium is deposited in your bones until your mid-20s.
Your bone mass increases by about 7 fold from birth to puberty and a further 3 fold during adolescence.
It then remains stable until about age 50 in men or until women reach menopause.
You maintain your blood levels of calcium by taking it from your bones.
In other words, your bones serve as a ‘bank’ and later in life you draw calcium out to meet your needs.
Calcium is particularly important in children and young people because their bones are growing rapidly, and in older men and women as their stored calcium can become depleted.
At menopause women will experience a decline in calcium absorption and/or an increase in calcium excretion – putting them at increased risk of osteoporosis and bone fracture.
Calcium deficiency in children will stunt growth and result in poor quality teeth and bones and an increased risk of fractures. Adults will experience aches and pains, lose height and develop brittle bones (osteoporosis).
Recommended dietary intake (RDI) for calcium for New Zealand & Australia
*Note the requirements for pregnancy and breastfeeding are not increased above the requirements for women who are not pregnant or breastfeeding.