You have more calcium in your body than any other mineral. Calcium has many important jobs. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong. The rest is throughout the body in blood, muscle and the fluid between cells. Your body needs calcium to help muscles and blood vessels contract and expand, to secrete hormones and enzymes and to send messages through the nervous system.
It is important to get plenty of calcium in the foods you eat. Foods rich in calcium include
- Dairy products such as milk, cheese, and yogurt
- Leafy, green vegetables
- Fish with soft bones that you eat, such as canned sardines and salmon
- Calcium-enriched foods such as breakfast cereals, fruit juices, soy and rice drinks, and tofu. Check the product labels.
The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults. Older women need plenty of calcium to prevent osteoporosis. People who do not eat enough high-calcium foods should take a calcium supplement.
NIH: National Institutes of Health Office of Dietary Supplements
- Calcium (National Institutes of Health, Office of Dietary Supplements) Available in Spanish
- Calcium and Vitamin D: What You Need to Know (National Osteoporosis Foundation)
- Calcium-Rich Foods (International Osteoporosis Foundation)
- Get Enough Calcium (Office of Disease Prevention and Health Promotion)
- Got Your Dairy Today? 10 Tips to Help You Eat and Drink More Dairy Foods (Department of Agriculture) - PDF Available in Spanish
- National Nutrient Database for Standard Reference - Find Nutrient Value of Common Foods by Nutrient (Department of Agriculture)
- Calcium Test (American Association for Clinical Chemistry)
- Calcium and Bone Health (Centers for Disease Control and Prevention)
- Calcium and Calcium Supplements: Achieving the Right Balance (Mayo Foundation for Medical Education and Research)
- Calcium and Vitamin D: Important at Every Age (National Institute of Arthritis and Musculoskeletal and Skin Diseases) Available in Spanish
- Calcium Supplements: A Risk Factor for Heart Attack? (Mayo Foundation for Medical Education and Research)
- Dairy Dilemma: Are You Getting Enough Calcium? (National Institutes of Health)
- Vitamin D and Calcium Supplementation to Prevent Fractures (U.S. Preventive Services Task Force) - PDF
- Vitamin D, Calcium, and Bone Health (Hormone Health Network)
Health Check Tools
- Calcium Calculator (International Osteoporosis Foundation)
Statistics and Research
- Low-fat Milk Consumption among Children and Adolescents in the United States, 2007-2008 (National Center for Health Statistics)
- ClinicalTrials.gov: Calcium, Dietary (National Institutes of Health)
Journal ArticlesReferences and abstracts from MEDLINE/PubMed (National Library of Medicine)
- Article: Calcium supplementation (other than for preventing or treating hypertension) for...
- Article: Effect of vitamin D, calcium and multiple micronutrients supplementation on...
- Article: Calcium ingestion suppresses appetite and produces acute overcompensation of energy...
- Calcium -- see more articles
- Calcium and Your Child (Nemours Foundation)
- Children's Bone Health and Calcium (National Institute of Child Health and Human Development)
- Kids and Their Bones: A Guide for Parents (National Institute of Arthritis and Musculoskeletal and Skin Diseases) Available in Spanish
- Osteoporosis (Nemours Foundation)
- Calcium (Nemours Foundation)
- For Strong Bones...For Lifelong Health...Milk Matters! (National Institute of Child Health and Human Development) - PDF
- Calcium Supplements: Do Men Need Them Too? (Mayo Foundation for Medical Education and Research)