How Much Calcium Do You Need?
with Dr. Gerald Vitamvas, OB/GYN, Advanced Healthcare
| Age |  | Recommended Intake |
| 1-3 | 500 mg |
| 4-8 | 800 mg |
| 9-18 | 1,300 mg |
| 19-50 | 1,000 mg* |
| 51+ | 1,200 mg* |
*NOTE: The National Osteoporosis Foundation and The National Institutes of Health Consensus Conference support a higher calcium intake of 1,500 milligrams per day for postmenopausal women not taking estrogen and all adults 65 years or older.
The guidelines are based on calcium received through diet and through calcium supplements. Adequate Vitamin D is essential for optimal calcium absorption, however most people receive enough Vitamin D through sunlight. If Vitamin D supplements are necessary, no more than 800 International Units (IU) mg/day is recommended.
Source: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Institute of Medicine, Washington D.C.: National Academy Press, 1997; www.4woman.gov
What is the calcium content of various foods?
The chart below lists the calcium content of common dairy products and some other foods high in calcium*:
| Source | Serving Size | Approximate
Calcium (mg) |
Fat-free milk; Low-fat, 2% milk;
Whole milk; Chocolate milk, low-fat | 8 oz. | 300 |
| Yogurt, plain, low-fat | 8 oz. | 415 |
| Cheese, cheddar | 1 oz. | 204 |
| Broccoli, cooked, fresh | 1 cup | 136 |
| Ice cream, soft serve | 1/2 cup | 118 |
| Bread, white or whole wheat | 1 slice | 20 |
| Orange, medium | 1 | 52 |
| Macaroni and cheese** | 1/2 cup | 180 |
| Calcium-fortified orange juice | 8 oz. | 300 |
| Pizza, cheese** | 1 slice | 220 |
* Sources: National Institute of Child Health and Human Development, Milk Matters Campaign Fact Sheet;
www.4woman.gov
** Calcium content varies depending on ingredients.
