Do I Need a Calcium Supplement?
Explore your calcium intake needs based on age, diet, and lifestyle. Discover high-calcium foods and understand when supplements can be beneficial for bone and muscle health.
Not everyone can eat enough of certain foods to get their Recommended Daily Intake (RDI) of key nutrients. For example, the best food source of calcium are dairy products and – in particular – milk.
As such, vegans or people with dairy intolerances might find it tough to get enough calcium from their food. This is one example of when a calcium supplement may be quite beneficial to help support your bone and joint health.
Recommended Daily Intake of Calcium
The first step in determining if you should consider a calcium supplement is to consider your calcium RDI, and dietary intake. The National Health and Medical research Council recommend the following calcium intake for Australians and New Zealanders:
Children
|
Age |
Estimated Average Requirement |
Recommended Daily Intake |
|
All |
||
|
1-3 yr |
360 mg/day |
500 mg/day |
|
4-8 yr |
520mg /day |
700 mg/day |
|
Girls |
||
|
9-11 yr |
800 mg/day |
1,000 mg/day |
|
12-13 yr |
1,050 mg/day |
1,300 mg/day |
|
14-18 yr |
1,050 mg/day |
1,300 mg/day |
|
Boys |
||
|
9-11 yr |
800 mg/day |
1,000 mg/day |
|
12-13 yr |
1,050 mg/day |
1,300 mg/day |
|
14-18 yr |
1,050 mg/day |
1,300 mg/day |
Adults
|
Age |
Estimated Average Requirement |
Recommended Daily Intake |
|
Men |
||
|
19-30yr |
840 mg/day |
1,000 mg/day |
|
31-50 yr |
840 mg/day |
1,000 mg/day |
|
51-70 yr |
840 mg/day |
1,000 mg/day |
|
>70yr |
1,100 mg/day |
1,300 mg/day |
|
Women |
||
|
19-30 yr |
840 mg/day |
1,000 mg/day |
|
31-50 yr |
840 mg/day |
1,000 mg/day |
|
51-70 yr |
1,100 mg/day |
1,300 mg/day |
|
>70yr |
1,100 mg/day |
1,300 mg/day |
How Much Calcium Do I get Each Day?
If we match the average Australian’s diet to the Australian Government figures above, most Australians may not be getting enough calcium from food alone.
Below is a list of common foods that have very high calcium content. By looking at how much of each of these foods you eat each day, you may be able to estimate roughly how much calcium you are eating each day.
The ABC also has a simple calculator to tell you how much calcium you are eating each day if you are struggling with the maths. If your intake is lower than the recommended daily intake (RDI) outlined above, you may benefit from a calcium supplement.
|
Food |
Serving Size |
Calcium |
|
Milk |
200 ml |
236 mg |
|
Skim Milk |
200 ml |
244 mg |
|
Soy Milk |
200 ml |
300 mg |
|
Chia Seeds |
50 g |
315 mg |
|
Sardines |
90 g can |
323 mg |
|
Almonds |
10 nuts |
30 mg |
|
Baked Beans |
340 g |
30 mg |
|
Broccoli, steamed |
340 g |
60 mg |
|
Prawns |
100 g |
190 mg |
If you are eating less than the recommended daily intake, eating more of the above foods or taking a calcium supplement may offer significant benefits.
It is recommended that you seek advice from your health care professional if you are unsure whether you need a calcium supplement or not, or how much to take.
Looking for a calcium supplement? Check out our range of bone and joints supplements.
Always read the label and follow the directions for use.
