Calcium is a mineral your body uses for many important functions, including maintaining strong bones, supporting proper muscle function, and facilitating other essential bodily processes. Calcium is the most abundant mineral in the body, but the body does not produce calcium on its own. Because of this, it’s crucial to make sure you’re getting enough calcium through your diet by eating calcium-rich foods.
How Much Calcium Do You Need?
Calcium requirements differ based on age and sex, but adults under 50 require around 1,000 milligrams of calcium daily. Adult men over 50 require 1,000 milligrams daily, but adult women over 50 require 1,200 milligrams daily. Requirements for children vary based on age.
A lack of calcium in your diet can lead to a variety of health issues, including muscle cramps, weak or soft bones, an increased risk of broken bones, rickets, and osteoporosis.
Top Sources of Calcium
There are many excellent sources of calcium, and incorporating a variety into your diet can help you meet your daily calcium needs.
Dairy Sources of Calcium
- Milk
- Cheese
- Yogurt
- Cottage Cheese
Non-Dairy Sources of Calcium
- Canned salmon and sardines
- Leafy greens
- Nuts
- Fortified foods
You can read more about non-dairy sources of calcium in this blog.
Calcium Supplements
A proper diet is the best way to get the calcium your body needs. Even if you’re lactose intolerant, there are many high-calcium foods and beverages that can help you get your daily recommended amount of calcium. However, talk to your doctor about taking a calcium supplement if you have a continual inability to incorporate calcium into your diet, or have a chronic health condition that decreases your ability to absorb calcium.
If you think you may have a calcium deficiency or have questions about meeting your calcium requirements, schedule an appointment with the team at Orthopedic Specialists today.
