Are you getting enough?
20 Apr 2009
Do you know how much calcium you are getting every day?
Calcium is essential to bone health. According to Osteoporosis Canada, adults 19 to 50 years of age should receive 1000 mg of elemental calcium each day (from their diet and supplements). Women who are pregnant or breast-feeding (aged 18 years or older) should also receive 1000 mg. For adults over 50 years of age, Osteoporosis Canada recommends 1500 mg of elemental calcium each day.
A variety of foods are rich in calcium. Dairy products such as milk, cheese and yogurt are excellent sources because they contain high amounts of calcium that can be easily absorbed by the body. Soy milk or goat’s milk are good alternatives and provide similar amounts of calcium as cow’s milk. Some vegetables, fish and meat alternatives such as beans also contain calcium.
How much calcium are you getting each day? Use the calcium calculator below to find out. Enter the number of portions of each food that you eat in column “A”, then multiply by the amount of a calcium indicated for that food in column “B”. Total up the results to see if you get enough calcium from the food you eat. If you are not meeting your daily requirement, talk to your health- care professional about other options.
Acting TODAY will help prevent bone disease tomorrow!
Calcium Content of Some Common Foods Table
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