ByDr. Prashantkumar
Arthroplasty, Arthroscopy,
sports Medicine and Trauma specialist
Consultant Orthopedic Surgeon
Vega Cure Multispeciality Clinic Bangaluru,
Medstar Multispecialty Hospital,
Manasa Hospital, Esha Hospital,
Kanva Sri Sai Hospital

Introduction
Calcium is essential for strong bones, proper muscle function, nerve signaling, and even blood clotting. No matter your age, getting enough calcium is key to preventing osteoporosis and fractures later in life. But how much do you really need? And what’s the best way to get it—through food or supplements? Let’s break it down.

How Much Calcium Do You Need?
RDA by WHO and FDA
The amount of calcium you need varies by age and gender. Here’s what the experts recommend:
Age Group Males (mg/day) Females (mg/day) Pregnant (mg/day) Lactating (mg/day)
0–6 months 200 200 - -
7–12 months 260 260 - -
1–3 years 700 700 - -
4–8 years 1,000 1,000 - -
9–13 years 1,300 1,300 - -
14–18 years 1,300 1,300 1,300 1,300


19–50 years 1,000 1,000 1,000 1,000
51–70 years 1,000 1,200 - -
71+ years 1,200 1,200 - -
???? Source: WHO, FDA, NIH


Best Food Sources of Calcium
Getting calcium from food is always the best option. Here are some of the richest sources:
1. Dairy Products ????????
• Milk, yogurt, cheese—packed with calcium and easy to absorb.
2. Leafy Green Vegetables ????
• Kale, broccoli, bok choy—loaded with calcium, though some (like spinach) have oxalates that limit absorption.
3. Fish with Edible Bones ????
• Canned sardines, salmon—not only high in calcium but also rich in omega-3s.
4. Fortified Foods ????
• Some plant-based milks (soy, almond), cereals, and orange juice have added calcium.
5.Nuts and Seeds ????
• Almonds, sesame seeds, and chia seeds provide a boost of calcium and healthy fats.

Calcium Supplements: Which One is Right for You?
Final Thoughts
A well-balanced diet rich in calcium is the best way to keep your bones strong. But if you’re falling short, a supplement may help—just be sure to choose the right one for you.
For personalized recommendations, consult your doctor to ensure you're getting the right amount of calcium for your health needs.
Get an appointment or call now to consult Dr. Prashantkumar for expert guidance on bone health. Location https://g.co/kgs/PLhwsja
NIH.