| Age group | Source | Daily calcium requirement (mg/day) |
|---|---|---|
| 0 – 6 months | Breast milk | 210 |
| 6 – 12 months | Milk and food | 270 |
| 1 – 3 years | Balanced diet | 500 |
| 4 – 8 years | Balanced diet | 800 |
| 9 – 13 years | Balanced diet | 1300 |
| 14 – 18 years | Balanced diet | 1300 |
| 19 – 30 years | Balanced diet | 1000 |
| 31 – 50 years | Balanced diet | 1000 |
| 51 – 70 years | Diet and calcium supplements | 1200 |
| over 70 years | Diet and calcium supplements | 1200 |
| pregnancy | ||
| under 19 years | Balanced diet | 1300 |
| 19 – 50 years | Balanced diet | 1000 |
| breastfeeding | ||
| under 19 years | Balanced diet | 1300 |
| 19 – 50 years | 1000 |
Main functions of calcium in the body:
- Builds and maintains strong bones and teeth.
- Helps regulate heart rate and muscle contractions.
- Is essential for blood clotting.
- Helps regulate blood pressure and electrolyte balance within cells.
Signs of calcium deficiency in the body:
- Rickets or weak bones in babies and children.
- Osteomalacia or soft bones in adults.
- Osteoporosis or thinning of the bones.
- Blood pressure disturbances.
- Signs of excessive calcium intake:
- Calcification of bones and soft tissues.
- Kidney stones.
Foods rich in calcium:
| 1 Serving size | Calcium (mg) | |
|---|---|---|
| Skimmed and evaporated milk | 150 ml 1 glass | 580 |
| Canned sardines | can | 445 |
| Yoghurt | 1 pot | 215 |
| Skimmed or 1% milk | 150 ml | 246 |
| Whole milk | 150 ml | 238 |
| Sour milk | 150 ml | 232 |
| Cheese | 50 g | 129 – 360 |
| Tofu | 50 g | 128 |
| Almonds | 100 g | 230 |
| Cooked beans | 200 g | 210 |
| Lettuce | 150 g | 120 |
As not all diets are suitable for everyone, ask your pharmacist for advice before starting any diet or making changes to your lifestyle.