A commonly asked question is “Can I just drink milk to get enough calcium?”
Let’s take a quick look at the daily recommendations for calcium requirements.
The recommended daily allowance (RDA) for calcium varies by age. The RDA for Singapore is considerably lower as compared to standard calcium requirements in United States or Canada. (Use this table only as a general information guide. However, the requirements change based on ethnicity and on individual basis).
Age | Male | Female |
Pregnant |
Lactating |
0–6 months |
200 mg |
200 mg |
||
7–12 months |
400mg |
400 mg |
||
1–3 years |
500 mg |
500 mg |
||
4–6 years |
600 mg |
600 mg |
||
7-9 years |
700mg |
700 mg |
||
10–18 years |
1000 mg |
1,000 mg |
1000 mg |
1,000 mg |
19–50 years |
800 mg |
800 mg |
1,000 mg |
1,000 mg |
51–70 years |
1,000 mg |
1,200 mg |
||
71+ years |
1000 mg |
1000 mg |
Doctors have recommended dairy as a good source of calcium since decades for people who tend towards osteoporosis. Dairy is no doubt a great source of calcium but also provide adequate sources of other minerals like magnesium and potassium that is essential for bone building and metabolism. If you are not intolerant or allergic to dairy, it is far by the easiest way to get calcium especially with children. Pastured dairy products in particular, are also a good source of fat soluble vitamins like A,D, E, K2 which can be difficult to obtain elsewhere in the diet. However, one would have to take very high amounts of these foods to achieve the required daily amounts of calcium especially in adults which make it less practicable.
Milk, 1% low fat – (8oz 1 cup) – 300 mg calcium
Yogurt, plain low fat (8 oz, 1cup) – 400 mg calcium
American cheese (1 oz)-. 150mg calcium
Cheddar Cheese (1 oz).-204 mg calcium
Gouda/Muenster/Provolone (1 oz.) -200mg calcium
Lactose intolerance and dairy sensitivities are a common concern these days. Lactose intolerance is the lack of enzyme to digest lactose, the naturally occurring milk sugar. It is estimated that 90% of Asians and Africans are lactose intolerant, 70% of Hispanics and Jewish persons, 65% of Southern Indians, 30% of Central Europeans, and 5% of Northern Europeans. Persons who are not lactose intolerant may still have allergies or food sensitivities to the proteins casein or whey in dairy products. Cow’s milk has also been associated with potential problems like autoimmune conditions, asthma, allergies, autism and others.
So considering the rise of potential problems associated with dairy, other dairy forms like fermented dairy for lactose intolerant people should be considered.
Foods | Quantity (serving) | Calcium content (mg) |
Yogurt, plain (low fat) | 8 oz | 400 mg calcium |
Yogurt, flavored (low fat) | 8 oz. | 300-400 mg calcium (depends on different brands) |
Kefir | 100gms | 120mg |
Firm tofu | 1/2 cup | 253 mg |
Excessive intake of dairy in children has also shown to be associated with deficiency of iron and anemia as calcium competes with iron for absorption. Intake of processed foods like cheese creates an acidic environment which can cause calcium to leach out of bones. Therefore a alkaline environment with plenty of greens would be ideal for bone building than relying completely on dairy.
Other nondairy sources of calcium:
Foods | Quantity (serving) | Calcium content (mg) |
Sardines, | 3 ounces | 324 mg |
Collard greens, | 1 cup | 357 mg |
Calcium-fortified orange juice | 1 cup | 300 mg |
Soy or rice milk, fortified, | 1 cup | 200-300 mg |
Canned salmon | 3 ounces | 205 mg |
Turnip greens | 1 cup | 215 mg |
Kale | 1 cup | 179 mg |
Soybeans | 1 cup | 175 mg |
Okra | 1 cup | 172 mg |
Bok choy | 1 cup | 158 mg |
Mustard greens | 1 cup | 152 mg |
Tahini | 2 tbsp | 128 mg |
Broccoli | 1 cup | 94 mg |
Almonds | 1/4 cup | 89 mg |
Almond butter | 2 tbsp | 86 mg |
Ikan bilis | 2tbsp | 200mg |
Lentils | 1 cup | 230mg |
Kailan | 1 cup | 116mg |
Spinach | 1 cup | 84mg |
If you take iron or other minerals, it is advisable to space calcium supplements. Calcium competes with iron for absorption in the gut.
Remember that calcium is not just the only player in the osteoporosis prevention game. Magnesium, vitamin D, Vitamin K, Boron are equally essential for bone building. Vitamin D is essential to use the calcium appropriately and preventing deposition elsewhere in the body. Therefore it is essential to use a balanced nutrient composition if you plan to take a calcium supplement on a long term basis.
Sources :
Calcium content of foods, Harvard University of Medical Sciences
RDA derived from: Health promotion board, Singapore