How to Get the Calcium You Need

Photo of milk, fish and breadThe National Osteoporosis Foundation (NOF) recommends that adults older than age 50 get 1,200 milligrams (mg) of calcium daily. It is best to get calcium from food. Good sources include dairy products, such as low-fat yogurt, cheese, or milk. Three or four daily servings of these yield about 1,200 mg of calcium.

Other foods high in calcium include:

  • Dark green leafy vegetables, such as broccoli, kale, and collard greens
  • Calcium-fortified orange juice
  • Canned fish with bones, such as salmon and sardines
  • Calcium-fortified breads
If you are not getting enough calcium from food, your physician may ask you to take a supplement. If you take a calcium supplement, take it in small doses—500 mg or less—a few times a day. Your body absorbs smaller doses better. Do not overdo it, though. You do not want to get more than 2,500 mg a day.

Your body also needs vitamin D to absorb calcium. Being outside in the sun for a half hour supplies enough vitamin D for a day. If this is not possible, you can make up the difference with fatty fish, eggs, liver, and fortified foods such as milk. The NOF recommends that adults ages 50 and older get 800 to 1,000 international units (IU) of vitamin D daily. Ask your physician whether a calcium or vitamin D supplement might be right for you.

If your physician recommends a calcium supplement for you, make sure to take it as directed. To learn more, visit the National Osteoporosis Foundation online at www.nof.org.