Recommended Dietary Intake of Elemental Calcium

for Health Person

Sex and Age

RDA

Upper Intake Level

mg/day

mg/day

Female

19-50 yr*

1000

2500

>50 yr

1200

2000

Male

19-50 yr

1000

2500

>50-70 yr

1000

2000

>70yr

1000

2000

* This category includes women older than 19 of age

who are pregnant or lactating.

Well-Absorbed Dietary Source of Calcium

Type of food

Serving Size

Elemental Calcium Per Serving

Calories Per Serving

Dairy Products

Plain Low-fat yougurt

8.0 oz

448

154

Low-Fat yougurt with fruit

8.0 oz

384

238

Mozzarella, part skim milk

1.5 oz

333

108

Cheddar cheese

1.5 oz

307

171

2% Low-fat milk

1 cup

293

122

Low-fat cottage cheese

1 cup

206

194

Fruits and Vegetables

Calcium-fortified Orange Juice

6.0 oz

261

88

Raw kale

1 cup

100

33

Raw bok choy

1 cup

74

9

Raw broccoli

1 cup

43

31

Canned Fish

Sardines

3.0 oz

325

177

Pink Salmon

3.0 oz

183

110

Grains

Fortified, ready-to-eat cereals

1 cup

100-1333

100-160

Fortified, cooked oat cereals

1 cup

187

159

Commercially prepared

1 slice

30-73

69-74

white or wheat bread

Widley Available Calcium Supplements

Formulation

Dose

Element Calcium Content

Comments

percent

Calcium Carbonate

1 or 2, 500mg tablets taken orally 2-3 times daily with meals

40

Least expensive and most commonly used supplement; should be taken with meals, since acidity improves absorption; can cause constipation.

Calcium Citrate

1 or 2, 950mg or 1000mg tablets taken orally 2-3 time daily

21

Less dependent on acidity for absorption, so it doesn’t need to be taken with meals; may be used with agents for long-term gastric acid suppression.

Calcium Gluconate

500, 648, or 972 mg

9

Rarley used for fracture prevention

Calcium Lactate

300 or 325 mg

13

Rarley used for fracture prevention

Bone meal, oyster shell, dolomite

Varies

30

Primarliy contains calcium carbonate but may contain detectable lead and should be avoided during pregnancy