What is calcium?

Calcium is a mineral that is vital for the healthy functioning of your body. It is especially important for building and maintaining healthy bones throughout your life. Your bones contain 99% of your body’s calcium.

Why is calcium important?

Calcium is important for strong bones, as well as for the healthy functioning of nerves, muscles and heart. Most people get enough calcium from their diet, although some people may need a supplement.

You need calcium to build and maintain healthy bones. Calcium combines with other minerals, such as phosphate, to give your bones structure and strength. Calcium also circulates in your blood to be used by your heart, muscles and nerves.

To absorb calcium, your body needs vitamin D. Even if you have plenty of calcium in your diet, if you don’t get enough vitamin D, you will have trouble absorbing calcium and keeping your bones healthy.

What are good sources of calcium?

The best way to get enough calcium is to make sure you include high-calcium foods in your diet such as dairy foods. Dairy foods include milk, yoghurt and cheese.

Non-dairy sources of calcium include:

• firm tofu
• canned fish (such as sardines or salmon)
• green leafy vegetables
• tree nuts (such as almonds)
• cereals
• legumes

Read more on the calcium content of common foods on the Healthy Bones Australia factsheet.

How much calcium do I need?

It’s important to get enough calcium throughout your life. It’s especially important in the first 20 years of life to allow your body to develop strong bones. Getting enough calcium as you get older helps slow down the rate of bone loss that naturally occurs during ageing.

The Australian Dietary Guidelines recommend 2 to 3 serves of dairy foods per day as part of a healthy, balanced diet to help most people reach the recommended dietary intake (RDI) of calcium.

Here’s how much calcium is recommended at different ages:

Children

• 1 – 3 years: 500mg per day
• 4 – 8 years: 700mg per day
• 9 – 11 years: 1,000mg per day
• 12 – 18 years: 1,300mg per day

Adult women

• 19 – 50 years: 1,000mg per day
• 51 years and older: 1,300mg per day

Adult men

• 19 – 70 years: 1,000mg per day
• 71 years and older: 1,300mg per day

What happens if I don’t get enough calcium?

If you don’t get enough calcium in your diet, or you can’t absorb it properly, your body takes the calcium it needs from your bones. Over time, this causes loss of bone density, which can lead to osteoporosis.

Osteoporosis causes your bones to become brittle and break more easily. The condition is very common in Australia, particularly in people over the age of 60 years.

You are most at risk of calcium deficiency and osteoporosis if you:

• don’t get enough calcium in your diet
• have low vitamin D levels
• have certain medical conditions, such as coeliac disease or kidney disease
• take steroid medicines for a long time
• consume a lot of caffeine or alcohol

Do I need calcium supplements?

It’s best to get the calcium you need from your diet if you can. However, many Australians don’t get enough, and some people need to take a calcium supplement.

It’s best to seek advice from your doctor before taking any supplements. If you’re over 50 years, you may want to discuss your risk of osteoporosis and whether to get your bone density tested. You can assess you bone health on the Know Your Bones website.

Resources and support

For more information about your daily calcium requirements see the National Health and Medical Research Council website.

For more information about calcium and bone health see the Healthy Bones Australia website.