Welcome to the second post in the Getting Enough series.
Calcium is an essential nutrient that plays a key role in bone formation and muscle contraction. While calcium deficiency is not common, it can cause a range of health conditions like osteoporosis, muscle aches, and irregular heartbeat. Calcium-rich foods can help prevent these conditions, but an often-overlooked source is naturally calcium-rich mineral water. Calcium from mineral water is readily absorbed by the body [1].
Knowing Your Target
The NIH (US) has published the following table for the Daily Recommended Intake (DRI) of calcium [2]. It’s important to note that if you live outside the US, your DRI may be different depending on your country’s guidelines. For example, in the US, the DRI for adults aged 19–50 is 1,000 mg, while in the UK, it is 700 mg for the same age group [3].
Below is a breakdown of the US recommendations by age and life stage:
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months* | 200 mg | 200 mg | — | — |
| 7–12 months* | 260 mg | 260 mg | — | — |
| 1–3 years | 700 mg | 700 mg | — | — |
| 4–8 years | 1,000 mg | 1,000 mg | — | — |
| 9–13 years | 1,300 mg | 1,300 mg | — | — |
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | — | — |
| >70+ years | 1,200 mg | 1,200 mg | — | — |
Failing to plan your diet carefully could put you at risk of not meeting these daily needs.
Meeting Your Goals with Whole Foods
If you read my post about iron, you’ll know I prefer to get nutrients from natural sources and avoid fortified foods whenever possible. Rather than relying on fortified plant-based milk throughout the day, let’s explore other options.
The following tables offer a sample day that provides over 1,000 mg of calcium from whole food sources. This list isn’t comprehensive—there are many other plant-based sources to explore!
| Food | Serving Size | Calcium (mg) | Notes |
|---|---|---|---|
| Blackstrap Molasses | 1 Tbsp (20g) | 130 mg | High in calcium and iron |
| Black Sesame Seeds | 9g | 87 mg | Great in “Sesame Bites” |
| Organic Moringa Powder | 2 tsp (4g) | 60 mg | Add to smoothies |
| Almonds (Dry Roasted) | 30g | 80 mg | Easy, healthy snack |
| Chia Seeds | 1 oz (28g) | 179 mg | |
| White Mulberries (Dried) | 28g | 96 mg | |
| Broccoli (Boiled) | 200g | 80 mg | |
| Bok Choy (Cooked) | 100g | 93 mg | Very bioavailable |
| White Kidney Beans | 1 cup (170g) | 161 mg | Perfect for stews |
| Oranges | 1 large (300g) | 120 mg | |
| Chickpeas (Boiled) | 120g | 59 mg | |
| TOTAL | 1,145 mg |
| Food | Serving Size | Calcium (mg) | Why it’s convenient |
|---|---|---|---|
| Calcium-Set Tofu | 100g (palm-sized) | 200–350 mg | Check the label for “Calcium Sulfate” |
| Tahini (Sesame Paste) | 2 Tbsp | 128 mg | Use as a salad dressing base or spread on toast. |
| Chia Seeds | 2 Tbsp (1 oz) | 179 mg | Mix into overnight oats or a quick yogurt cup. |
| Almonds | 1 handful (30g) | 80 mg | Snack |
| Canned White Beans | 1 cup (170g) | 161 mg | |
| Kale (Cooked) | 1 cup | 177 mg | |
| Oranges | 1 large | 65 mg | |
| Broccoli (Steamed) | 1 cup | 62 mg | |
| Dried Figs | 3 medium | 75 mg | |
| TOTAL | ~1,127 mg |
