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Calcium in diet - Recommendations

Alternative Names

Diet - calcium

Recommendations:

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for calcium:

Infants

0 - 6 months: 210 milligrams per day (mg/day)
7 - 12 months: 270 mg/day

Children

1 - 3 years: 500 mg/day
4 - 8 years: 800 mg/day
9 - 13 years: 1300 mg/day

Adolescents and Adults

Males age 14 to 18 years: 1300 mg/day
Males age 19 to 50 years: 1000 mg/day
Males 51 and over: 1200 mg/day
Females age 14 to 18 years: 1300 mg/day
Females age 19 to 50 years: 1000 mg/day
Females 51 and over: 1200 mg/day

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid. 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.

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.

Calcium benefit

Calcium source

Reviewed last on: 3/7/2009
Linda Vorvick, MD, Family Physician, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

References

Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.

Rakel D, ed. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007.

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. National Academy Press, Washington, DC, 1997.

Goldman L, Ausiello D, eds. Cecil Medicine. 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007.

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