How much calcium do you need?

An ABS health survey show Australians need more calcium

In a joint first between the Australian Bureau of Statistics (ABS) and Food Standards Australia New Zealand (FSANZ), estimates of Australians' usual intake of nutrients have been collected and calcium is found to be lacking.

"Nearly three quarters of females (73%) and half of all males (51%) aged two years and over did not meet their calcium requirements based on their intakes from food."

What is calcium

Calcium is the most abundant mineral in the body. Its main function is to build and maintain strong, healthy bones.

A low calcium intake is associated with osteoporosis, a low bone density condition. (1)

Where to get it

You can get calcium from a variety of dietary sources. 

• Dairy products like milk, cheese, and yogurt are among the richest sources. 
• Leafy green vegetables such as kale, bok choy, and broccoli also contain calcium, though in smaller amounts. 
• Fish with edible bones, like sardines and canned salmon, are excellent sources too.
• Additionally, fortified foods—including some plant-based milks, breakfast cereals, and orange juice—can help boost calcium intake.

Pay special attention to intake if you are vegan or on a high protein diet. (1)

How much calcium do you need?

Australian Guidelines recommended daily intake (RDI) of calcium is as follows (1):

• For men 19-70 the RDI is 1,000 mg day
• For men >70 the RDI is 1,300 mg day
• For women 19-50 the RDI is 1,000 mg day
• For women 50- >70 the RDI is 1,300 mg day
  

So, especially if you are a post-menopausal woman, a male over 70 or vegan consider your dietary intake of calcium if you want your bones and muscular system to stay strong and healthy.

Q & A: Get the answers to your most common questions about calcium supplementation