The Recommended Dietary Allowance for Calcium from the US Food and Nutrition Board is 1000-1200mg per day for healthy adults.
Calcium is the most abundant mineral in the body and is naturally found in the following foods:
- Dairy products (milk, cheese, yogurt, etc.)
- Fish: salmon (bones in), sardines
- Soy milk (fortified)
- Orange Juice (fortified)
- Kale, Cabbage, Turnip Greens
- Cereals (fortified)
It is essential for a variety of daily body processes:
- Bone health
- Vascular (blood vessel) contraction and dilation
- Muscle function
- Nerve transmission
- Hormonal secretion
The key take-away: More calcium is not necessarily better for your health. Aim to get your daily calcium needs from a varied diet with plenty of calcium-rich foods and refrain from taking a calcium supplement unless specifically prescribed by your primary care physician.
Read more about Calcium at the NIH Office of Dietary Supplements.