How to Get More Calcium Naturally
Calcium is a vital mineral that plays a crucial role in maintaining strong bones and teeth, supporting muscle function, nerve signaling, and heart health. While calcium supplements are available, getting calcium from natural food sources is often the best way to ensure your body absorbs it effectively. Below is a comprehensive guide on how to get more calcium naturally through diet, lifestyle adjustments, and mindful eating habits.
Pair calcium with vitamin D for optimal absorption by spending 10–15 minutes in the sun daily, eating vitamin D-rich foods like fatty fish and egg yolks, and considering supplements if needed, while incorporating calcium-rich snacks like almonds, yogurt, smoothies with leafy greens, or dried figs and oranges to easily boost your intake.
Calcium is necessary for Muscle Function and relaxation.essential for bone health by building and maintaining strong bones, reducing the risk of osteoporosis and fractures, aiding in nerve signaling for transmitting impulses, supporting heart and blood vessel function, and playing a key role in the blood clotting process.
Without adequate calcium, your body may draw from your bones, weakening them over time, making it crucial to meet your daily needs through natural sources.
The recommended daily intake of calcium varies by age and gender:
Daily calcium needs vary by age and life stage: adults (19–50 years) require 1,000 mg/day, women over 50 and men over 70 need 1,200 mg/day, teens (9–18 years) require 1,300 mg/day due to rapid bone growth, and pregnant or breastfeeding women need 1,000–1,300 mg/day depending on age.
Top Natural Sources
Dairy products like milk (300 mg per cup), yogurt (300 mg per 6 oz), and hard cheeses are rich in calcium, as are leafy greens such as kale (180 mg per cup) and collard greens (260 mg per cup), while fish with edible bones like canned salmon (180 mg per 3 oz) and sardines, nuts and seeds like almonds (95 mg per quarter-cup) and chia seeds (180 mg per 2 tbsp), beans and lentils like white beans (160 mg per cup) and edamame (100 mg per cup), fortified foods like plant-based milks and cereals, and other sources like calcium-set tofu (up to 400 mg per half-cup), oranges (60 mg per medium fruit), and dried figs (120 mg per half-cup) all contribute to meeting daily calcium needs.
Incorporate calcium-rich foods into your meals by using milk or fortified plant-based milk in soups and baked goods, adding leafy greens to stir-fries and salads, using tahini in dressings and dips, and including beans and lentils in stews and side dishes.
Lifestyle Tips for Better Calcium Absorption
To support bone health, exercise regularly with weight-bearing activities like walking and strength training, limit alcohol consumption to avoid negative effects, and avoid smoking, as it reduces calcium absorption and increases bone loss.
Consider Supplements (if Necessary)
Calcium carbonate is best taken with food, while calcium citrate can be taken with or without food and is better absorbed by older adults or those with low stomach acid
Sample Daily Calcium-Rich Meal Plan
A calcium-rich day could include a breakfast smoothie with fortified almond milk, kale, chia seeds, and a banana; a snack of almonds and an orange; a lunch salad with spinach, chickpeas, sesame seeds, and tahini dressing; an afternoon snack of yogurt with dried figs; dinner with grilled salmon, steamed bok choy, and quinoa; and dessert with dark chocolate and fortified plant-based milk.
Note and attention
Oxalates in spinach, rhubarb, and beet greens reduce calcium bioavailability, phytates in whole grains and legumes can be minimized by soaking, sprouting, or fermenting, and excess sodium and caffeine can increase calcium excretion, so moderation is key.
If you have specific health conditions, dietary restrictions, or concerns about calcium deficiency, consult a healthcare provider or registered dietitian. They can provide personalized recommendations and ensure you’re meeting your nutritional needs safely.
