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Recommended Dietary Intake of Elemental Calcium
| Sex and Age | RDA (mg/day) | Upper Intake Level (mg/day) |
|---|---|---|
| Female 19-50 yr* | 1000 | 2500 |
| Female >50 yr | 1200 | 2000 |
| Male 19-50 yr | 1000 | 2500 |
| Male >50-70 yr | 1000 | 2000 |
| Male >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 white or wheat bread | 1 slice | 30-73 | 69-74 |
Widley Available Calcium Supplements
| Formulation | Dose | Element Calcium Content (percent) | Comments |
|---|---|---|---|
| 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 |