Calcium is one of the most important nutrients for building and maintaining strong bones and teeth, and it plays a key role in muscle contraction, nerve function and heart health.
The Importance of Calcium
Your bones are living tissue, they are constantly being broken down and rebuilt. We reach peak bone mass in our late teens to early 30s. If we don’t get enough calcium (and vitamin D), our body will pull calcium from our bones to keep our vital organs working. If this happens, bone density will gradually decline, increasing our risk of:
- Stress fractures
- Osteopenia
- Osteoporosis
- Falls and fractures later in life
This is especially important for:
- Teenagers and young adults (building bone)
- Women (especially post-menopause)
- Athletes (higher bone stress and turnover)
Recommended Daily Intake
It is important you know your recommended daily intake for calcium (1):
- Children (9-11 years): 1000 mg/day
- Children (12-18 years): 1300 mg/day
- Adults (19-50 years): 1000 mg/day
- Women (>50 years): 1300 mg/day
- Men (>70 years): 1300 mg/day
Top Tips for Increasing Calcium Through Diet
Intentionally Include Calcium-rich Foods Regularly
Dairy foods are rich in calcium, however there are plenty of non-dairy sources of calcium that can assist you in reaching your recommended daily intake.
Foods that provide us with around 250mg calcium include:
- 1 cup (250ml) milk
- 1 tub (200ml) yoghurt
- 2 slices cheddar cheese
- 1 cup calcium-fortified soy, almond and oat milk (100mg calcium per 100ml)
- 1/2 cup firm calcium-set tofu
- 60g canned sardines or 1/2 cup salmon with bones
- 1 cup cooked spinach
- 2/3 cup almonds
- 1 cup calcium-fortified cereals
Don’t Forget Vitamin D
Vitamin D helps your body absorb calcium more efficiently. Without adequate Vitamin D, your body cannot absorb calcium properly. While sun exposure is our best source (most Australians need short daily exposure), vitamin D is also found in foods like oily fish, eggs, and fortified products, such as dairy and plant milks.
Exercise
Bones get stronger when they’re loaded. Every time your muscles pull on bone or your feet hit the ground, it sends a signal to bone cells to say ‘we need to be stronger here.’ This triggers your body to: lay down more bone, increase bone density, improve bone structure and reduce risk of fractures. Without enough loading, bones slowly become thinner and weaker, even if calcium intake is high.
Final Thoughts
If you or your child (especially athletes or active people) aren’t hitting your calcium targets, it’s worth getting personalised advice, because bone health is something you can’t afford to ignore. If calcium intake remain low, it’s important to speak with a doctor or dietitian.
Claire Russell, Accredited Sports Dietitian
1. National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. Canberra: National Health and Medical Research Council; 2026.
