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• Calcium is essential to build and maintain strong bones at all stages of life, and therefore help prevent and/or manage osteoporosis. Calcium may also help with weight loss. In addition, research suggests that calcium and vitamin D supplementation may help to optimize blood glucose metabolism.
• Calcium helps reduce your risk for these serious health conditions:
  • High blood pressure
  • Certain complications of pregnancy (pre-eclampsia and premature birth)—especially in women who have a diet low in calcium
  • Possibly colon cancer

AgeAdequate Intake (mg/day) 0-6 months2007 months-1 year2601-3 years7004-8 years1,0009-18 years1,30019-50 years1,000Men 51-70 years1,000Men 71 years or older1,200Women 51 years and older1,200 Pregnant and breastfeeding teens 1,300 Pregnant and breastfeeding adults1,000Food Sources of Calcium
FoodPortion size Amount of calcium (mg) Yogurt1 cup300-400Milk1 cup300-400Macaroni and cheese, homemade1 cup362Parmesan cheese1 tablespoon336Eggnog, nonalcoholic1 cup330Chocolate milk1 cup300Ricotta cheese½ cup300Powdered milk¼ cup290Cheddar cheese1 ounce250Swiss cheese1 ounce250Provolone cheese1 ounce215Cheese pizza1/6 of a frozen pizza210Mozzarella cheese1 ounce175American cheese1 ounce160Cottage cheese1 cup120Frozen yogurt, soft serve½ cup100Ice cream½ cup80

FoodPortion size Amount of calcium (mg) Carnation breakfast bars1.3 ounce bar500Tofu, regular, processed with calcium½ cup435Calcium-fortified soy milk1 cup250-300Salmon, canned with edible bones3 ounces212Calcium-fortified orange juice¾ cup200Total raisin bran cereal1 cup200Blackstrap molasses1 tablespoon172Pudding, from cook & serve mix½ cup150Dried figs5 figs135Tofu, regular, processed without calcium½ cup130Anchovies with edible bones3 ounces125Turnip greens, boiled½ cup100Milk chocolate bar1.5 ounces85Okra, boiled½ cup77Tempeh½ cup77Kale, boiled½ cup70Mustard greens, boiled½ cup65Orange1 medium50Pinto beans½ cup45Tips for Increasing Your Calcium Intake

• When making oatmeal or other hot cereal, use milk instead of water.
• Add powdered milk to hot cereal, casseroles, baked goods, and other hot dishes.
• Make your own salad dressing by combining low-fat plain yogurt with herbs.
• Add tofu (processed with calcium) to soups and pasta sauce.
• If you like fish, eat canned fish (eg, salmon or sardines) with soft bones on crackers or bread.
• For dessert, try low-fat frozen yogurt, ice cream, or pudding.
• In baked goods, replace half of the fat with plain yogurt.

Dealing with Lactose Intolerance

• Eat dairy foods along with a meal rather than alone; the presence of other foods in the digestive tract can make it easier for your body to tolerate the lactose.
• Eat smaller portions of dairy foods. Many people find that they are able to tolerate ½ cup or ¾ cup of milk at a time, several times during the day, rather than 1 cup or more in one sitting.
• Choose aged cheeses, such as Swiss, Colby, Parmesan, and cheddar, which have most of their lactose removed during processing.
• Try dairy foods made with live, active cultures, such as yogurt and buttermilk. The "friendly" bacteria in these foods help to digest the lactose. These foods should have a "Live and Active Cultures" label.
• Be sure to include nondairy sources of calcium in your daily diet.

Taking Supplements

• Since the amount of calcium differs among products, check the label.
• Check your vitamin D intake too. This vitamin is essential for absorption of calcium. Milk is a great source of vitamin D, as is sunlight.
• If you take both calcium and iron supplements, take them at different times of the day, because they can impair each other's absorption.
• If you take more than 500 mg of supplemental calcium, space it out throughout the day; it is better absorbed that way.

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