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 protect your bones, joints and muscles.

RECOMMENDED DAILY INTAKE OF CALCIUM

The first step in determining if you should consider a calcium supplement is to determine your calcium RDI. The National Health and Medical research Council recommend the following calcium intake for Australians and New Zealanders:

Children

AgeEARRDI
All
1-3 yr360 mg/day500 mg/day
4-8 yr520 mg/day700 mg/day
Girls
9-11 yr800 mg/day1,000 mg/day
12-13 yr1,050 mg/day1,300 mg/day
14-18 yr1,050 mg/day1,300 mg/day
Boys
9-11 yr800 mg/day1,000 mg/day
12-13 yr1,050 mg/day1,300 mg/day
14-18 yr1,050 mg/day1,300 mg/day

 

Adults

AgeEARRDI
Men
19-30 yr840 mg/day1,000 mg/day
31-50 yr840 mg/day1,000 mg/day
51-70 yr840 mg/day1,000 mg/day
>70 yr1,100 mg/day1,300 mg/day
Women
19-30 yr840 mg/day1,000 mg/day
31-50 yr840 mg/day1,000 mg/day
51-70 yr1,100 mg/day1,300 mg/day
>70 yr1,100 mg/day1,300 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 are not 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 should 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.

FoodServing SizeCalcium (mg)
Milk200ml236
Skim Milk200ml244
Soy Milk200ml300
Chia Seeds50g315
Sardines90g can323
Almonds10 nuts30mg
Baked Beans1 cup30mg
Broccoli, steamed1 cup60mg
Prawns100g190mg

 

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.

Looking for a calcium supplement? Check out our range of Bone and Muscle Supplements.

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This article was provided by our online partner Health365. For more information on making sure you are getting enough nutrients in your life, visit www.health365.com.au.