What is it and why is it so important?
Introduction
Calcium is an essential mineral. Most of us know that calcium is needed for bone health, but it has other functions in the body too!
Roles of Calcium
Along with bone health, calcium has many other roles in the body, it:
Contributes to normal
BLOOD CLOTTING
Supports normal energy-yielding
METABOLISM
(the release of energy from foods)
Contributes to normal
NEUROTRANSMISSION
(the delivery of messages between nerve cells)
Contributes to normal
NEURO-
TRANSMISSION
(the delivery of messages between nerve cells)
Supports normal
MUSCLE FUNCTION
Has a role in the process of
CELL DIVISION & SPECIALISATION
Supports normal function of
DIGESTIVE ENZYMES
Importance of Calcium for bone health throughout life
CHILDREN
Calcium is needed for growth and development of bone in children. Physical activity is important too!
TEENAGERS
Around 90% of the adult skeleton is formed by the age of 18.
Teenage girls need 800mg calcium a day and teenage boys 1000mg a day.
PREGNANCY & BREAST-FEEDING
There is no increase in calcium requirements during pregnancy. Breastfeeding women need an extra 550mg calcium a day.
ADULTS
Bones continue to strengthen until our mid-thirties.
MENOPAUSE
An extra 500mg calcium* is recommended to help reduce loss of bone mineral in post-menopausal women.
* Calcium helps to reduce loss of bone mineral in post-menopausal women. Low bone mineral density is a risk factor for osteoporosis.
Lifestyle and bone health
Like muscles, our bones need regular exercise to keep them strong. Weight-bearing activities, where our feet and legs support our weight, are particularly good for bones. These include running, skipping and dancing, even brisk walking. Adults should aim for at least 2½ hours per week, with muscle-strengthening activities that work all the major muscle groups on 2 or more days a week.
Not smoking and limiting alcohol intake are also good for bone health.
At least 2.5 hours per week
For more information on lifestyle and bone health, check out the Royal Osteoporosis Society’s Bone Health Checklist
Dairy foods and calcium
Including milk, cheese and yogurt in the diet is a great way to help meet our calcium needs.
The table on page 11 shows the recommended calcium intakes for different ages, as well as the portion sizes that can help meet these needs.
Calcium isn’t the only bone-friendly nutrient that milk, cheese and yogurt provide! They also contain protein and phosphorus, both of which support the maintenance of normal bones.
Vitamin D
Vitamin D helps the body absorb calcium from foods.
The body makes vitamin D from the action of direct sunlight on skin. In the UK this is possible between April and September.
However, between October and March, our bodies can’t make enough vitamin D from sunlight so we need to rely on vitamin D from the diet.
Since few foods are sources of vitamin D, everyone over the age of 4 is advised to take a daily supplement of 10μg (micrograms) during autumn and winter. Pregnant and breastfeeding women should consider supplementation during spring and summer too.
A daily supplement of 10µg vitamin D is recommended all year round for:
- children aged 1-4 years
- adults aged 65 years and over
- People with darker skin
- people who spend lots of time indoors
- people who cover most of their skin when outdoors.
Babies under one should have 8.5-10μg vitamin D daily if they are breastfed or take less than 500ml infant formula a day (infant formula is already fortified with vitamin D).
For more information on vitamin D, visit The British Dietetic Association’s Food Fact Sheet on Vitamin D
Calcium recommendations by age group
Milk
Yogurt
Cheese
Age 1-3 years
Calcium needs (RNI*) 350mg/day
PORTION SIZE:
100ml whole/semi-skimmed milk
CALCIUM CONTENT:
120mg
PORTION SIZE:
60g whole plain yogurt
CALCIUM CONTENT:
120mg
PORTION SIZE:
15g Cheddar cheese
CALCIUM CONTENT:
111mg
These portion sizes provide approximately 351mg calcium
Age 4-5 years
Calcium needs (RNI*) 450mg/day
PORTION SIZE:
189ml school carton semi-skimmed milk
CALCIUM CONTENT:
227mg
PORTION SIZE:
80g whole plain yogurt
CALCIUM CONTENT:
160mg
PORTION SIZE:
20g Cheddar cheese
CALCIUM CONTENT:
148mg
These portion sizes provide approximately 535mg calcium
Age 7-10 years
Calcium needs (RNI*) 550mg/day
PORTION SIZE:
189ml school carton semi-skimmed milk
CALCIUM CONTENT:
227mg
PORTION SIZE:
125g low-fat plain yogurt
CALCIUM CONTENT:
203mg
PORTION SIZE:
20g Cheddar cheese
CALCIUM CONTENT:
148mg
These portion sizes provide approximately 578mg calcium
Male Age 11-18 years
Calcium needs (RNI*) 1000mg/day
PORTION SIZE:
284ml semi-skimmed milk
CALCIUM CONTENT:
341mg
PORTION SIZE:
200g low-fat plain yogurt
CALCIUM CONTENT:
324mg
PORTION SIZE:
45g Cheddar cheese
CALCIUM CONTENT:
333mg
These portion sizes provide approximately 998mg calcium
Female Age 11-18 years
Calcium needs (RNI*) 800mg/day
(extra 550mg during breastfeeding)
PORTION SIZE:
250ml semi-skimmed milk
CALCIUM CONTENT:
300mg
PORTION SIZE:
200g low-fat plain yogurt
CALCIUM CONTENT:
280mg
PORTION SIZE:
30g Cheddar cheese
CALCIUM CONTENT:
222mg
These portion sizes provide approximately 832mg calcium
19 years and over
Calcium needs (RNI*) 700mg/day
(extra 550mg during breastfeeding)
PORTION SIZE:
200ml semi-skimmed milk
CALCIUM CONTENT:
240mg
PORTION SIZE:
150g low-fat plain yogurt
CALCIUM CONTENT:
243mg
PORTION SIZE:
30g Cheddar cheese
CALCIUM CONTENT:
222mg
These portion sizes provide approximately 705mg calcium
* RNI, Reference Nutrient Intake, is a figure set by the Department of Health for the amount of a nutrient that is enough to meet the dietary needs of most people (97.5%).
Other food sources of calcium
per adult portion:
Sardines
(with edible bones) (500mg calcium / 100g canned)
Calcium-fortified bran cereal
(99mg calcium / 30g)
Almonds*
(60mg / 25g)
Okra*
(96mg / 80g)
Sesame seeds*
(67mg / 10g)
Red kidney beans*
(canned) (25mg / tbsp)
Fortified white bread
(64mg / 35g)
Kale*
(120mg / 80g boiled)
A balanced and varied diet should provide enough calcium to meet our requirements. If you take a calcium supplement, make sure your total intake doesn’t exceed 1500mg/day as this may cause stomach pain and diarrhoea.
Children under five years old shouldn’t be given whole nuts because of the risk of choking. Those with a medically diagnosed allergy to any of the pictured foods should avoid them.
However, these foods* shouldn’t be relied on as your main source of calcium. This is because they contain other compounds which can reduce the amount of calcium absorbed by the body.
Information sources
Public Health England (2016). Government dietary recommendations [accessed 05/2022]
Finglas PM et al (2015) McCance and Widdowson’s The Composition of Foods, Seventh Summary edition, Cambridge: Royal Society of Chemistry
Theobald H.E (2005) Dietary calcium and health – Briefing paper. British Nutrition Foundation Nutrition Bulletin 30, 237-277
Royal Osteoporosis Society. Bone health checklist [accessed 05/2022]
Royal Osteoporosis Society. Causes of osteoporosis and broken bones [accessed 05/2022]
British Dietetic Association (2019) Food Fact Sheet. Osteoporosis [accessed 05/2022]
British Dietetic Association (2021) Calcium: Food Fact Sheet [accessed 05/2022]
NHS Choices. Vitamins and minerals. Calcium [accessed 05/2022]
British Dietetic Association (2019) Food Fact Sheet. Vitamin D [accessed 05/2022]
