Calcium is the mineral that builds and keeps your bones strong. Without enough of it, bones get weak, muscles can cramp, and you might feel sleepy more often. It also helps nerves send signals and blood clot when you get a cut. Basically, calcium is a daily workhorse – you just don’t notice it until it’s missing.
Most people get enough calcium from dairy, but there are plenty of non‑dairy options too. A cup of low‑fat milk gives about 300 mg, while a cup of yogurt can deliver 400 mg. If you’re lactose‑intolerant, try fortified plant milks – soy, almond, or oat often have 300 mg per cup. Cheese is another powerhouse; a slice of cheddar can add 200 mg.
When dairy isn’t on the menu, leafy greens step in. One cup of cooked kale packs roughly 180 mg, and collard greens offer about 260 mg. Canned fish with bones, like salmon or sardines, are tiny calcium bombs – a 3‑ounce serving can give you 350 mg. Even tofu set with calcium salts can add 250 mg per half‑cup.
The recommended daily allowance (RDA) varies by age and gender. Adults aged 19‑50 should aim for 1,000 mg a day. Women over 50 and everyone over 70 need 1,200 mg because bone loss speeds up with age. If you’re pregnant or breastfeeding, stick to the 1,000 mg guideline.
Most people can hit these numbers just by eating a balanced diet. If you find yourself consistently below the target, a supplement might help, but it’s best to check with a health professional first.
When you do take a supplement, choose calcium carbonate or calcium citrate. Calcium carbonate is cheap and works best with food, while calcium citrate is easier on the stomach and can be taken anytime. One tablet usually contains 500–600 mg, so two a day often cover the gap.
Don’t forget vitamin D – it’s the partner that tells your body to absorb calcium. A daily 600–800 IU of vitamin D (or a bit more if you’re older) is enough for most adults.
Watch out for foods that can hinder calcium absorption. Too much caffeine, high‑salt meals, or excessive oxalates (found in spinach and rhubarb) can lower how much calcium your body uses. Balance is the key.
In short, get your calcium from a mix of dairy or fortified alternatives, leafy greens, and maybe a supplement if you need a boost. Pair it with vitamin D, keep harmful habits in check, and you’ll give your bones the support they deserve.
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