The Importance of Calcium in Your Diet

Calcium is one of the most essential minerals in the human body — and yet, many adults don’t get enough of it. Beyond building and maintaining strong bones and teeth, calcium plays critical roles in muscle contraction, nerve transmission, and blood clotting. As we age, ensuring adequate calcium intake becomes even more important to help prevent bone loss and reduce the risk of osteoporosis.

How Much Calcium Do You Need?

For most adults, the recommended dietary allowance (RDA) for calcium is:

• 1,000 mg per day for adults up to age 50

• 1,200 mg per day for women over 50 and men over 70

Meeting these targets consistently supports bone health, especially when combined with regular weight-bearing exercise and adequate vitamin D levels, which help the body absorb calcium more efficiently.

Calcium Sources: More Than Just Dairy

While dairy products like milk, yogurt, and cheese are often considered the go-to sources of calcium, there are many plant-based and non-dairy options that can help you reach your daily goal. In fact, the calcium found in dairy originates from the plants cows eat, supplements added to their feed, or fortification during processing — meaning humans can obtain calcium directly from those same plant and fortified sources.

Excellent plant-based sources of calcium include:

• Tofu and tempeh (especially when prepared with calcium sulfate)

• Dark green vegetables such as kale, collard greens, and bok choy

• Beans and lentils, particularly white beans and chickpeas

• Almonds and sesame seeds

• Fortified plant-based milks (soy, almond, oat, or pea-based varieties)

• Fortified orange juice and whole grains
  

  

  
  

Supplements: When Diet Alone Isn’t Enough

For individuals who struggle to meet their calcium needs through diet alone — especially those with limited food variety or absorption issues — calcium supplements can be beneficial. However, it’s best to discuss supplementation with your healthcare provider, as excessive calcium intake can contribute to kidney stones or interfere with the absorption of other minerals.

The OnTrack Approach

At OnTrack, we emphasize optimizing nutrition through a personalized, whole-food leaning approach. Understanding where your calcium comes from and how your body uses it is key to maintaining bone health and overall well-being as you age. Whether through mindful dietary choices or targeted supplementation, ensuring adequate calcium intake is a foundational step in your long-term health plan.

Food	Serving Size	Calories	Calcium (mg)
Almonds	10 g	59	24
Pinto beans	0.5 cup	122	39
Spinach	1 cup	41	245
Kale	1 cup, chopped	23	170
Black beans	0.5 cup	114	23
Greek yogurt (Fage)	1 serving	90	200
Gouda cheese	2 oz	202	397
Almond milk (fortified)	1 cup	30	450
Arugula	1 cup	5	32
Egg, scrambled	1 large	105	44
Hummus	4 tbsp	131	23
Broccoli	1 cup, chopped	31	43
Tofu	0.5 block	225	250
Tempeh	100 g	195	96
Edamame	0.5 cup	64	35
Brussels sprouts	0.5 cup	28	28
Okra	1 g	0	1
Milk (cow’s)	1 cup	100	300
Gouda cheese	1 oz	101	198
Parmigiano	1 oz	111	304