Ever since I was a child, the importance of getting enough calcium has been drilled into my head. I still remember the “Got Milk?” campaign of the 1990s, with celebrities sporting milk mustaches. However, for a long time, I never stopped to consider whether my calcium intake actually was adequate. A lot of Americans are in the same boat — many children and adults aren’t getting enough calcium through their diet.
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Unfortunately, it can take a very long time for the consequences of inadequate calcium intake to become apparent. Blood calcium is tightly regulated by your body because it’s important for muscle and heart function. If you’re not getting enough calcium from your diet, your body will pull calcium from your bones to get what it needs. This is a major cause of bone loss.
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“The simplest way to meet the general need is to focus on including three servings of a dairy product or fortified dairy alternative each day,” says Dru Rosales, RD, registered dietitian and owner of MindFuel Performance in Houston. “Remember that adolescents need an additional serving per day.” However, if it’s a struggle for you to meet this goal, or if you follow a vegan diet, you may want to consider supplementation.
Below, I’ve rounded up a number of calcium supplements worth your consideration. I’ve also compiled a list of calcium-rich foods for omnivores and vegans. (And surprise, milk isn’t the only food that’s high in calcium!) You’ll also find expert advice from dietitians who work with perimenopausal women and athletes, two populations for whom adequate calcium intake is extremely important.
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These dietitians share how much calcium you need each day, how to get it, and some other ways to support bone health.