Listed are selected significant sources of well-absorbed calcium. UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Use these tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake. The dietary reference intake for folate, or folic acid, is micrograms mcg per day. Nevertheless, many people fall short of this goal.

Learn more here. Calcium is important for the maintenance of healthy bones and teeth. Calcium needs are highest during times of growth and after menopause in women. Looking for a dairy-free and nut-free plant-based alternative to cow's milk?

Oat milk may be the answer. Like almond milk, oat milk has calcium carbonate added in the fortification process. While you can make your own oat milk, commercially made versions will offer more nutrients due to fortification.

Also, keep in mind that oat milk is a low-protein beverage 3 g per cup that does not have comparable amounts to its cow's milk and fortified soy beverage counterparts. Pictured Recipe: Caprese Stuffed Portobello Mushrooms.

One 1. Some fresh mozzarellas may also contain healthy bacteria, also known as probiotics, which may help support the digestive and immune systems and fight against inflammation in the body. Mozzarella cheese is super versatile, too. Add it to your favorite pasta, pizzas, risotto or salad, or eat it as is.

Get More: 21 Recipes Using Fresh Mozzarella Cheese. Pictured Recipe: Lemon-Garlic Sardine Fettuccine. Sardines are rich in omega-3 fatty acids , which are important for brain health, heart health, eye health and more. They are also one of the few food sources of vitamin D , and also a source of iron, vitamin B12, vitamin E, magnesium and zinc.

You won't even notice that you have eaten the tiny bones because they become completely softened in the canning process—and they offer an added calcium boost.

Add sardines to salads, toasts and pasta. Pictured Recipe: Easy Salmon Cakes. Like canned sardines, you will also get calcium and vitamin D from canned salmon, partially thanks to the completely softened—and edible—bones.

Salmon is another protein-rich fish with heart-healthy omega-3 fats and B vitamins, potassium and selenium. Choosing canned seafood is a budget-friendly way to add more fish to your diet. Pictured Recipe: Cocoa-Chia Pudding with Raspberries.

While fortified soymilk does not have more calcium than cow's milk it contains about the same amount , it is the only plant-based milk alternative that is nutritionally comparable to milk. It often has nutrients added, such as calcium and vitamin D, it's a good source of protein 6 g per cup , and it's low in saturated fat.

You can drink a glass of this plant-based drink to replace cow's milk for similar nutritional benefits to meet your daily requirements. Calcium is an important nutrient , necessary for overall good health, as well as for some specific things—like bone and teeth health, blood clotting, and muscle, nerve and heart function.

Dairy is one of the top sources of calcium, but there are also good plant-based sources. It's important to remember to eat a varied diet to make sure you're getting all the necessary nutrients your body needs. Use limited data to select advertising.

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Understand audiences through statistics or combinations of data from different sources. Examples of people at risk include:. After a diagnosis of osteoporosis, your physician may prescribe over-the-counter calcium supplements.

However, there are several points to consider when using calcium supplements. Too much calcium in the blood is called hypercalcemia. The Upper Limit UL for calcium is 2, mg daily from food and supplements. People over the age of 50 should not take more than 2, mg daily, especially from supplements, as this can increase risk of some conditions like kidney stones, prostate cancer, and constipation.

Some research has shown that in certain people, calcium can accumulate in blood vessels with long-term high doses and cause heart problems.

Calcium is also a large mineral that can block the absorption of other minerals like iron and zinc. Certain nutrients and medications may increase your need for calcium because they either lower the absorption of calcium in the gut or cause more calcium to be excreted in the urine.

These include: corticosteroids example: prednisone , excess sodium in the diet, phosphoric acid such as found in dark cola sodas, excess alcohol, and oxalates see Are anti-nutrients harmful?

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source.

The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Blood pressure Several literature reviews on the topic of total calcium intake, from food and supplements, and blood pressure have suggested a possible link to lowering high blood pressure.

Cardiovascular disease Some research has raised concerns about calcium supplements and heart health. Bone health Calcium is one of the most important nutrients required for bone health. Possible reasons: The study only looked at calcium intakes from a supplement provided to the participants, and did not account for calcium from the diet or estimate the total amount of calcium from both food and supplements.

The trial did not find a difference in incidence of colorectal cancer between the two groups. Kidney stones At one time, experts recommended that people with kidney stones limit their calcium intake because the mineral makes up one of the most common types of stones, called calcium-oxalate stones.

The amount of calcium listed on the Nutrition Facts label of a food product is the measure of calcium in the food, but not necessarily the amount the body will absorb. Guidelines if you are taking calcium supplements for osteoporosis After a diagnosis of osteoporosis, your physician may prescribe over-the-counter calcium supplements.

First, clarify with your physician how much total calcium you should take daily. This amount includes calcium from food and supplements. The RDA for adults is between 1,, mg daily, depending on age. Taking more than 2, mg daily is not recommended for adults even with osteoporosis, as this can potentially lead to other health problems.

It is not recommended to take more than 1, mg daily, even with a diagnosis of osteoporosis. Taking too high an amount of calcium at one time, particularly from a supplement, can actually lower the absorption of the mineral.

It is best to take no more than mg at one time. If you are prescribed more than that, take each dose at least 4 hours apart. So if you are prescribed mg of calcium daily, you might take a mg supplement with breakfast and then again at night with dinner.

The two most common types of calcium supplements are in the form of calcium carbonate and calcium citrate. The carbonate form needs to be broken down by stomach acid before it can be absorbed, so it is usually taken with food; the citrate form does not require stomach acid and can be taken without food.

If you are unsure about how much calcium you are getting from the diet, consult with a registered dietitian. You would subtract the estimated amount of calcium from food from the RDA or prescribed amount by your doctor; the remaining can be taken as a supplement.

If you are eating a very high calcium diet f e. daily , inform your doctor so they can estimate that amount into your calcium prescription. References Institute of Medicine US Committee to Review Dietary Reference Intakes for Vitamin D and Calcium; Ross AC, Taylor CL, Yaktine AL, et al.

Dietary Reference Intakes for Calcium and Vitamin D. Washington DC : National Academies Press US ;