How Much Calcium are You Getting?

Calcium is a critical component of our diet which helps to build strong, healthy bones and may help to prevent osteoporosis, kidney stones, and PMS. Surprisingly though, most American’s fall short on their daily calcium intake. The FDA recommends the following:
Age Amount (mg) Upper Limits (mg
1-3 500 2500
4-8 800 2500
9-18 1300 2500
12-50 1000 2500
>51 1200 2500
So what are good sources of calcium? Dairy products like milk, yogurt, and cheese are perhaps the best known but other rich sources exist including:
  • Dark leafy vegetables such as kale, collard greens, mustard greens, broccoli, and turnips.
  • Clams, oysters, and soybeans
  • Fortified orange juice (which contains the same amount of calcium as milk)
  • The small bones of sardines & salmon
  • Tofu (often supplemented with calcium)
Some of these contain surprisingly high calcium levels:
Serving Size Calcium Content (mg)
Yogurt 8 oz. 450
Milk 1 cup 300
Spinach 1 cup 280
Collard Greens 1 cup 230
Kale 1 cup 180
Cottage Cheese (low-fat) 1 cup 150
Tofu 4 oz 150
Turnip 1 cup 250
Supplements containing calcium carbonate and calcium citrate (like Tums and Viactive) are also a good source of calcium. I always recommend that my clients take these with food since stomach acidity assists in absorption.
Calcium Content Type
Tums 300 Carbonate
Viactive 500 Carbonate
One-A-Day 450 Carbonate
Solgar (Female Multi) 400 Carbonate
GNC Mega 500 Carbonate & Citrate
Keep in mind that too much calcium can be harmful so stay below the upper limit of 2,500 mg/day. NU-TRAIN's Tip: Calcium-rich Greek Yogurt Dip: Combine 5 ounces of 0% Total Greek Yogurt with low-sodium dried onion or vegetable soup mix. Serve with your favorite crudités!


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