Calcium is a nutrient that’s best known for supporting bone and teeth structure, but also involved in muscle function and nerve signaling. Most people can meet their needs through food, but it’s worth knowing what it does and where to find it.
How much do you need?
General guidance suggests 1,000mg for most adults, rising to 1,200mg for women over 50 and men over 70 per day, though individual needs can vary based on age, sex, and health status. These figures are population-level guidelines, not a personal prescription.
Food sources
- Dairy products like milk, yogurt, and cheese
- Fortified plant milks
- Leafy greens like kale and bok choy
- Canned fish with bones, like sardines
Worth knowing
Adequate intake throughout life, alongside physical activity, is generally considered supportive of long-term bone health.
If you’re concerned about whether you’re getting enough of this nutrient, a blood test and conversation with a healthcare provider is the most reliable way to know — general food-based guidance like this is educational, not a personal diagnosis.
