Calcium Fact Sheet
Prepared by Shelly Asplin, MA, RD LMNT, 2010
Top 2 Reasons to Consume Adequate Calcium:
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Strong bones and teeth
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Avoiding deficiency symptoms
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Osteopenia
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Osteoporosis
How much calcium per day?
Adequate Intakes (AIs) for Calcium
| Age | Male | Female | Pregnant | Lactating |
| 0-6 months | 210 mg | 210 mg | ||
| 7-12 months | 270 mg | 270 mg | ||
| 1-3 years | 500 mg | 500 mg | ||
| 4-8 years | 800 mg | 800 mg | ||
| 9-13 years | 1300 mg | 1300 mg | ||
| 14-18 years | 1300 mg | 1300 mg | 1300 mg | 1300 mg |
| 19-50 years | 1000 mg | 1000 mg | 1000 mg | 1000 mg |
| 50+ years | 1200 mg | 1200 mg |
Tolerable Upper Intake Levels (ULs) for Calcium
| Age | Male | Female | Pregnant | Lactating |
| 0-12 Months | None Established | None Established | ||
| 1-13 Years | 2500 mg | 2500 mg | ||
| 14-50 Years | 2500 mg | 2500 mg | 2500 mg | 2500 mg |
| 51+ Years | 2500 mg | 2500 mg |
Food Sources
| Food | Calcium (mg) | %DV |
| Yogurt, plain, low fat, 8 ounces | 415 | 42.00% |
| Sardines, canned in oil, with bones, 3 ounces | 324 | 32.00% |
| Cheddar cheese, 1.5 ounces | 306 | 31.00% |
| Milk, nonfat, 8 ounces | 302 | 30.00% |
| Mozzarella, part skim, 1.5 ounces | 275 | 28.00% |
| Orange juice, calcium-fortified, 6 ounces | 200-260 | 20-26% |
*DV = Daily Value. DV’s are developed by the FDA to help consumers know how much of a specific nutrient is in a food.
Labs to check calcium status: Bone Density Test
Adapted from the following resources:
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NIH Office Of Dietary Supplements. http://ods.od.nih.gov/factsheets/calcium.asp
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U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp
Disclaimer: This information is not a substitute for medical advice. Consult with a health care provider before making changes to your health care regimen.
Reviewed 2/19/2013
