How Much Calcium You Need (And Where To Get It)

Calcium is important

We need to consume a list of nutrients every day, in order to stay healthy. One of the most important ones is calcium, and for some reason, it is often overlooked. Especially by women. This issue should be addressed immediately, because if we do not get enough calcium per day we can endanger our overall health, especially bone health. Calcium is also important for achieving our fitness goals.

So, how much calcium you need per day and where do you find it?

Men and women need about the same amount of calcium per day in normal conditions, while pregnant and older women need more calcium. The recommended daily intake of calcium is about 1000 milligrams per day. Now, this may sound like a lot, but if you eat the right food, you won’t have any problem hitting the mark. And these are some of the best food sources of calcium:


  • Dairy products
  • Sardines
  • Salmon (with edible bones)
  • Cooked collard greens
  • White beans
  • Black eyes peas
  • Sesame seeds
  • Bok choy
  • Seaweed
  • Kale
  • Broccoli
  • Almonds

These foods can suit any diet, from vegan to carnivorous diet. Don’t skip on these foods filled with calcium and consume them on daily basis in order to keep your bones healthy.