Skip to main content
mayologo1
  • Patient Portal
  • Pay Bill Online
  • Request an Appointment
    • Services

      Featured Services

      • Cardiology (Heart)
      • Gastroenterology & Hepatology (Digestive Care)
      • Neurosurgery
      • Obstetrics & Gynecology (OB-GYN)
      • Oncology (Cancer)
      • Orthopedics & Orthopedic Surgery
      • Pain Medicine
      • Physical Medicine & Rehabilitation
      • Primary Care
      • Sports Medicine
      • Surgery
      • Urology

      View all services
    • Providers
    • Locations

      Minnesota

      • Adams
      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Janesville
      • Kenyon
      • Lake City
      • Le Sueur
      • Mankato
      • Montgomery
      • New Prague
      • New Richland
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Rochester
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah
      • Lake Mills

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals

    Recent Posts

    • Drinking bottled water towel on neck
      Speaking of Health
      Preventing kidney stones before they form
      October 03, 2023
    • Tea with honey and lemon
      Featured Topic
      Upper respiratory infection season has arrived
      October 02, 2023
    • Two people eating outdoors
      Speaking of Health
      What's that sound? A heart murmur can be innocent or serious
      September 28, 2023
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Tuesday, August 2, 2016

    Are you getting enough calcium?

    Topics in this Post
    • Nutrition
    Milk 300x400

    Calcium is the most abundant mineral in the body. It’s found naturally in some foods, added to others, available as a supplement and found in some medications. Only 1 percent of the body’s calcium is used for metabolic functions, such as vascular contraction and vasodilation, muscle function, nerve transmission, intracellular signaling and hormone secretion. The remaining 99 percent is found as structural support in your bones and teeth.

    So how much calcium do you need? The National Institutes of Health (NIH) provides the following guidance for daily intake:

    • Younger than 6 months: 200 mg
    • 6–12 months: 260 mg
    • One to three years: 700 mg
    • Nine to 18 years: 1,300 mg
    • 19 to 50 years: 1,000 mg
    • 51 to 70 years: 1,000 mg for men, 1,200 mg for women
    • 71 years and older: 1,200 mg

    Many children, teens and adults don’t get enough calcium. Inadequate calcium consumption causes osteopenia (bone loss), which may result in osteoporosis. In addition, you’re more susceptible to bone fractures with poor calcium intake.

    In 1984, President Reagan designated July as National Ice Cream month, while noting ice cream is a fun and nutritious food enjoyed by 90 percent of the nation’s population. But how much calcium is in ice cream? NIH says 4 oz. of ice cream has 85 mg. Some other calcium-rich foods:

    • Plain low-fat yogurt: 415 mg per 8 oz.
    • Cheddar cheese: 307 mg per 1.5 oz.
    • Nonfat milk: 299 mg per 8 oz.
    • Fortified orange juice: 300 mg per 8 oz.
    • Salmon: 181 mg per 3 oz.
    • Kale: 100 mg per 1 cup
    • Raw broccoli: 21 mg per ½ cup

    Calcium content varies slightly by fat content — the more fat, the less calcium. Calcium absorption depends on the total amount of calcium consumed at one time — the higher the amount, the less absorption. However, the presence of vitamin D increases calcium absorption. Recommended intake of calcium at one time is 500 mg or less.

    So, the next time you’re shopping for high-calcium foods, search for low-fat yogurt, low-fat milk, cheddar cheese, fortified orange juice and other calcium-containing foods. And when you find yourself looking for a calcium supplement, remember the importance of 500 mg or less per serving for best absorption.

    Anne Harguth is a registered dietitian at Mayo Clinic Health System in Waseca.

    Topics in this Post
    • Nutrition

    Related Posts

    Vitamins on a Spoon_Small Multivitamins and supplements: To take or not to take?
    Child with berries on fingertips Raising healthy eaters: Should kids clean their plate?
    Dad and child sharing nutritious food Make every calorie count with nutrient-dense foods

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Community Resources
    • Mayo Clinic Connect
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Home
    © 2018 - 2023 Mayo Clinic Health System