Calcium in the Diet: Recommended Values and Common Sources

Calcium is needed as part of a balanced diet, but guidelines for how much to consume depend on age and the institution that sets them. Different countries provide different reference values for adults, so these should be viewed as population-level guidelines rather than personal prescriptions.

What the evidence says

The NHS in the United Kingdom states that adults aged 19 and over, including older adults, need 700 mg of calcium per day. At the same time, EFSA sets the reference intake for adults aged 18–24 at 1000 mg per day, and for those aged 25 and over at 950 mg per day. Therefore, recommendations from different institutions may vary even for similar age groups.

The US National Institutes of Health, through the Office of Dietary Supplements, gives a recommended daily allowance of 1000 mg for adults aged 19–50. After age 70, this amount is 1200 mg per day for men and women. In the US, women aged 51–70 are also advised to consume 1200 mg per day.

Australia’s National Health and Medical Research Council and the Ministry of Health of New Zealand give 1000 mg per day for adults aged 19–50. For women aged 51 and over, they specify 1300 mg, and for men aged 71 and over, they also specify 1300 mg per day. In the US, the tolerable upper intake level for adults aged 19–50 is no more than 2500 mg per day, and after age 50, no more than 2000 mg per day.

What this looks like in practice

Calcium can be obtained throughout the day from a range of ordinary foods rather than focusing all your attention on one source. To do this, it can be helpful to assess your typical diet and regularly include foods that contain calcium.

• dairy products, including milk, yogurt, and cheese;
• calcium-fortified plant-based drinks, if this information is listed on the label;
• fish eaten with edible bones;
• tofu or other products if the manufacturer states that calcium has been added;
• green vegetables and other plant foods as part of a varied diet;
• combining several sources throughout the day instead of trying to get all your calcium from one food.

What to consider

The values given are established for specific age groups and populations. They do not account for all individual circumstances, dietary patterns, or health conditions, so they are not personal prescriptions. If you are considering calcium supplements or have concerns about your diet, discuss this with a doctor or another qualified professional.

More is not always better. NIH Office of Dietary Supplements separately sets tolerable upper intake levels for adults: no more than 2500 mg per day at ages 19–50 and no more than 2000 mg after age 50. These limits apply to total calcium intake and are not targets to aim for.

In brief

• The NHS gives adults a guideline of 700 mg of calcium per day.
• EFSA specifies 1000 mg for adults aged 18–24 and 950 mg from age 25 onward.
• The US specifies 1000 mg for adults aged 19–50 and 1200 mg after age 70.
• Australia and New Zealand specify 1300 mg for women aged 51 and over and men aged 71 and over.
• Population-level guidelines are not personal prescriptions; calcium should be obtained from a varied diet, and supplements should be discussed with a professional.

This is general information about nutrition and habits, not medical advice. If you are pregnant, breastfeeding, taking medication, or have a chronic condition, discuss dietary changes with your doctor.