Blog Naturopathic Medicine Can You Get Enough Calcium From Only Milk? Posted on January 27, 2015 by Dr Radhika Kamat This questions comes up frequently, so let’s take a quick look at the daily recommendations for calcium requirements. I will draw from my experience as a naturopathic doctor in Singapore to discuss the amounts of calcium in milk and dairy, show how much dairy you would actually need to consume, and relate alternatives to dairy. What’s the Recommended Daily Allowance (RDA) For Calcium? 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 Dairy Is a Good Source of Calcium, Magnesium and Potassium – But It’s Not Enough 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. Can You Get Enough Calcium From Only Milk? Milk (and dairy in general) is probably not enough calcium to hit your RDAs. 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. What are Some Non-Dairy 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. If you would like personalized insight regarding your calcium intake, contact a licensed gut health doctor in Singapore for a consultation. Sources : Calcium content of foods, Harvard University of Medical Sciences RDA derived from: Health promotion board, Singapore Share: Facebook X Post navigation Previous: What are Heartburn and GERD, and Do Antacids Help?Next: How To Naturopathically Improve Thyroid Function Leave a Reply Cancel replyYour email address will not be published. Required fields are marked *Comment * Name * Email * Website Save my name, email, and website in this browser for the next time I comment.