Calcium


How much calcium do I need?

Adults aged 19 to 64 need 700mg of calcium a day.

You should be able to get all the calcium you need from your daily diet.

Calcium has several important functions.

These include:

  • helping build strong bones and teeth
  • regulating muscle contractions, including your heartbeat 
  • making sure blood clots normally

A lack of calcium could lead to a condition called rickets in children, and osteomalacia or osteoporosis in later life.


Sources of calcium

Sources of calcium include:

  • milk, cheese and other dairy foods
  • green leafy vegetables – such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • soya drinks with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish where you eat the bones – such as sardines and pilchards