SaveYour bones are not finished once you stop growing. They are living tissue that is broken down and rebuilt all your life, and food supplies the raw materials. Calcium gets the spotlight, but it needs a team to do its job.
How Much Calcium Do Adults Need?
| Group | Calcium per day |
|---|---|
| Adults 19–50 | 1,000 mg |
| Men 51–70 | 1,000 mg |
| Women 51–70 | 1,200 mg |
| Adults 71+ | 1,200 mg |
Source: NIH Office of Dietary Supplements.
The Best Calcium-Rich Foods
Save| Food and serving | Calcium (mg) |
|---|---|
| Plain low-fat yogurt, 8 oz | 415 |
| Calcium-fortified orange juice, 1 cup | 349 |
| Part-skim mozzarella, 1.5 oz | 333 |
| Canned sardines with bones, 3 oz | 325 |
| Nonfat milk, 1 cup | 299 |
| Fortified soymilk, 1 cup | 299 |
| Firm tofu made with calcium sulfate, 1/2 cup | 253 |
| Canned pink salmon with bones, 3 oz | 181 |
| Cottage cheese, 1%, 1 cup | 138 |
| Soybeans, cooked, 1/2 cup | 131 |
| Turnip greens, cooked, 1/2 cup | 99 |
| Kale, cooked, 1 cup | 94 |
| Chia seeds, 1 tbsp | 76 |
| Bok choy, raw, 1 cup | 74 |
Two practical notes. Tofu is only a calcium star when it is made with a calcium salt, so check the label. And spinach contains calcium, but its calcium is poorly absorbed, so do not count on it as your main source.
Vitamin D: Calcium’s Partner
SaveYour body needs vitamin D to absorb calcium. The NIH recommends 15 mcg (600 IU) a day for adults up to 70 and 20 mcg (800 IU) after that. Few foods have much naturally: fatty fish like salmon, trout, and tuna are the best, along with fortified milk (about 3 mcg per cup), fortified plant milks, and some cereals and juices. Egg yolks and UV-treated mushrooms add a little. If you rarely get sun or eat these foods, ask your doctor whether you need a supplement.
Other Nutrients Your Bones Need
- Protein: part of the bone framework. See our list of high-protein low-fat foods.
- Magnesium: found in seeds, nuts, beans, and whole grains. Our magnesium-rich foods guide has the numbers.
- Vitamin K: leafy greens and broccoli. More in our leafy greens guide.
- Potassium: fruits and vegetables like bananas, potatoes, and beans.
5 Easy Ways to Get More Calcium
Save- Start the day with a yogurt bowl or oatmeal cooked in milk or fortified soymilk.
- Keep canned sardines or salmon (with bones) for quick lunches on toast or salads.
- Use calcium-set tofu in stir-fries a couple of times a week.
- Add kale, bok choy, or turnip greens to soups and stir-fries.
- Snack on cheese, a latte, or a chia pudding made with milk.
Not sure which milk to buy? Our types of milk comparison shows calcium per cup.
Beyond the Plate
SaveWeight-bearing and strength exercise (walking, stair climbing, lifting weights) gives your bones a reason to stay strong. Not smoking and keeping alcohol moderate matter too. If you have concerns about bone density, talk to your doctor about screening.
Sources: NIH ODS – Calcium Fact Sheet; NIH ODS – Vitamin D Fact Sheet.
