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Calcium in diet - Recommendations

Alternative Names

Diet - calcium

Recommendations:

Calcium recommendations vary depending on age and special needs. In general, adults should get 1,200 milligrams (mg) of calcium each day. Up to 2,000 - 2,500 mg a day of calcium from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.

The following list can help you determine how much calcium you are getting from food:

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

Vitamin D is needed to help the body absorb calcium. When choosing calcium supplements, look for ones that also contain vitamin D.

  • Reviewed last on: 1/17/2007
  • William McGee, MD, MHA, Assistant Professor of Medicine and Surgery, Tufts University School of Medicine, Boston, MA, and Chairman, Nutrition Committee, Baystate Medical Center, Springfield, MA. Review provided by VeriMed Healthcare Network.