Nutrition Diet: What is the correct amount of calcium to take daily?

October 19, 2025 •

4 min read

With 99% of the body's calcium stored in bones and teeth, getting enough is crucial for maintaining skeletal strength throughout life. Knowing what is the correct amount of calcium to take daily is the first step toward preventing bone-related issues and ensuring overall health.

Quick Summary

Calcium requirements vary significantly by age, sex, and life stage. This article outlines the recommended daily allowances for different groups and details dietary sources and supplementation to meet your needs for strong bones and overall health.

Key Points

Age and Sex Define Needs: Recommended daily calcium intake varies significantly across different life stages, from young children to women over 50 and older adults.
Vitamin D is Crucial for Absorption: The body needs adequate vitamin D to effectively absorb calcium from the intestines. Without it, absorption rates are significantly lower.
Food First Approach: Prioritize getting calcium from whole foods, including dairy, leafy green vegetables like kale, fortified foods, and canned fish with bones.
Supplement Smarter for Better Absorption: If using supplements, take them in appropriate increments, preferably with meals, for best absorption. Splitting daily intake is more effective.
Balance is Key to Avoid Complications: Both calcium deficiency (hypocalcemia) and excess intake (hypercalcemia) can lead to serious health issues, including bone problems, organ damage, and heart complications.
Supplement Type Matters: Choose between calcium carbonate and calcium citrate based on your needs. Carbonate is cheaper and more concentrated but requires food for best absorption, while citrate absorbs well on an empty stomach.

Recommended Daily Calcium Intake by Age and Sex

Calcium is a vital mineral for building and maintaining strong bones, nerve function, and muscle contraction. The Recommended Dietary Allowance (RDA) varies depending on age and life stage to ensure optimal health. Insufficient intake can lead to low bone density (osteopenia) and increase the risk of osteoporosis over time. The following recommendations are provided by the National Institutes of Health (NIH) and other health authorities.

Infants (0–6 months): The recommended intake is based on age.
Infants (7–12 months): The recommended intake is based on age.
Children (1–3 years): The recommended intake is based on age.
Children (4–8 years): The recommended intake is based on age.
Teens (9–18 years): The recommended intake is higher during this period for bone mass development.
Adults (19–50 years): The recommended intake is based on age.
Adult Males (51–70 years): The recommended intake is based on age.
Adult Females (51+ years): The recommended intake is higher for women in this age group due to increased bone loss after menopause.
Adults (71+ years): The recommended intake is based on age.
Pregnant and Lactating Women (19+): The recommended intake aligns with standard adult needs.
Pregnant and Lactating Teens (14–18): The recommended intake is based on age.

Maximizing Calcium Absorption and Dietary Sources

Getting the correct amount of calcium daily is more than just counting the intake; it's also about absorption efficiency. Several factors influence how well your body absorbs calcium.

Critical Role of Vitamin D

Vitamin D is essential for the body to absorb calcium from the intestines. Without adequate vitamin D, calcium absorption is significantly reduced, regardless of intake. You can get vitamin D from sunlight exposure, fortified foods like milk and cereals, and supplements.

Food Sources vs. Supplements

While dietary supplements can help, food is generally the best source of calcium. A wide range of foods, both dairy and non-dairy, contain calcium. Shake fortified beverages well, as calcium can settle at the bottom.

Calcium-Rich Foods

Dairy Products: Milk, yogurt, and cheese are classic high-calcium sources.
Leafy Greens: Kale, collard greens, and bok choy are good options. Note that spinach contains oxalate, which can inhibit absorption.
Canned Fish: Sardines and canned salmon with soft, edible bones provide a high calcium dose.
Fortified Foods: Many juices, plant-based milks, and breakfast cereals are fortified with calcium.
Legumes: Soybeans and white beans contain moderate amounts of calcium.

Supplementation Considerations

For those who struggle to meet their needs through diet alone, supplements are a useful tool. The body absorbs calcium best when taken in appropriate increments. If a larger daily amount is needed, it should be split into multiple doses throughout the day.

Comparison of Common Calcium Supplements

Choosing the right calcium supplement depends on individual needs, absorption, and cost. The two most common types are calcium carbonate and calcium citrate.


Feature	Calcium Carbonate	Calcium Citrate
Elemental Calcium	High concentration	Lower concentration
Absorption	Requires stomach acid; best absorbed with food	Absorbed easily with or without food; good for those with low stomach acid or taking acid blockers
Cost	Generally less expensive	Often more expensive
Side Effects	More likely to cause bloating, gas, or constipation	Less likely to cause digestive issues
Dosage	Fewer pills may be needed to reach target intake due to higher concentration	More pills may be needed to reach target intake

The Dangers of Insufficient or Excessive Calcium

Maintaining the correct calcium balance is key. Both too little and too much can have adverse health effects.

The Risks of Calcium Deficiency (Hypocalcemia)

Long-term inadequate calcium intake forces the body to pull calcium from the bones to maintain blood levels, weakening the skeletal structure. Early-stage deficiency may be asymptomatic, but symptoms can emerge over time.

Common Symptoms of Hypocalcemia:

Muscle cramps and spasms
Numbness or tingling in the hands, feet, and face
Depression and memory loss
Brittle nails and dry, scaly skin
In severe cases, seizures and abnormal heart rhythms

The Risks of Excessive Calcium (Hypercalcemia)

While dietary calcium is safe, excessive intake from supplements can lead to hypercalcemia. Symptoms may include:

Increased thirst and frequent urination
Stomach pain, nausea, and vomiting
Fatigue and confusion
Weak bones and muscle pain
In severe cases, kidney stones, kidney failure, and irregular heart rhythms.

There are established upper limits for daily calcium intake to avoid potential risks.

Conclusion: A Balanced Approach to Calcium Intake

Achieving the correct daily calcium intake is an important component of a healthy lifestyle. The specific amount required depends on your age, sex, and health status, with varying recommendations for children, adults, and seniors. Prioritizing calcium-rich foods like dairy, leafy greens, and fortified products is the optimal strategy for meeting your needs. When dietary sources are insufficient, supplements can help fill the gap, but they should be taken in appropriate increments for better absorption. It is also critical to ensure adequate vitamin D intake, as it is a necessary partner for calcium absorption. Ultimately, a balanced approach combining a nutrient-dense diet with appropriate supplementation, if needed, is the best path to maintaining strong bones and promoting overall health. For more detailed nutritional information, visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

The recommended daily intake for men aged 51 to 70 is based on age. For men 71 and older, the recommendation increases.

Yes, but it requires careful planning. Vegans must get calcium from non-dairy sources like fortified plant-based milks, tofu set with calcium sulfate, leafy greens (excluding spinach), and almonds.

Some people may experience mild side effects, such as gas, bloating, or constipation, especially with calcium carbonate supplements. Switching to a citrate form or increasing fluid intake can help.

No, it's best to take calcium supplements in appropriate increments. The body can only absorb a limited amount at once, and larger doses can increase the risk of side effects.

Vitamin D is crucial because it helps the body absorb calcium from the digestive tract and regulates calcium levels in the blood. Without enough vitamin D, your body can't properly utilize the calcium you consume.

Excessive calcium intake, usually from supplements, can lead to hypercalcemia. This may cause frequent urination, constipation, muscle weakness, and, in serious cases, kidney stones or irregular heart rhythms.

Symptoms of a calcium deficiency, or hypocalcemia, often don't appear until it's severe. Signs can include muscle cramps, numbness or tingling in extremities, fatigue, and brittle nails.