Answer: The table below suggests adequate calcium levels for men and women at various ages. If you do not reach the recommended level between your diet and multivitamin, then you can add calcium by taking supplements or by eating more calcium rich foods. Pregnancy and breastfeeding require more calcium, but the body’s ability to absorb calcium also increases, so the suggested intake is not higher during these times. Since the daily recommendation for calcium is large, it is not possible to make a multivitamin that provides proper levels of most nutrients and include calcium at the levels listed below, so multivitamins typically have smaller amounts of calcium in them.
Age 14 to 18 19 to 30 31 to 50 51 to 70 > 70
Calcium intake 1300 mg 1000mg 1000mg 1200mg 1200mg
Here are some good calcium sources; you can also use this table to help determine your calcium intake (note that leafy green plant sources of calcium have a much lower bioavailability than animal sources so you need to eat more of them).
Food Mgs of Calicum
Yogurts: Plain, Low-Fat 207
Yogurt, fruit, low fat, 8 oz. 258
Fish, Canned, Packaged: Sardine, Atlantic, in oil, drained solids w. bone, 0.8 oz. 92
Cheese: Cheddar, 1 oz 202
Milk: Cow, Fat-Free, Skim 316
Milk: Cow, Light or Low-Fat (1% fat) 314
Milk: Cow, Reduced-Fat (2% fat) 287
Milk: Cow, Whole, Full-Fat (3.25% fat) 276
Milk: Buttermilk, Reduced-Fat (2% fat) 1 cup 350
Milk: Cow, Lactose-Reduced, Fat-Free, Skim, 1% or 2% (Lactaid) 300
Cheese: Mozzarella, part skim milk 1 oz. 221
Tofu Products: Firm, raw 1 oz-wt*** 194
Fruit Juices: Pure Premium, Orange, Calcium & Vitamin D, 8 fl oz. 350
Fish, Canned, Packaged: Salmon, pink, solids w. bone & liquid, 3 oz. 181
Vegetables, Fresh: Broccoli, boiled, drained, no salt added 31
Cottage Cheese: Low Fat, 1% Milk Fat 1 cup unpacked 138
Tofu Products: Soft, nigari 3 oz-wt 1/5 block*** 100
Vegetables, Fresh: Spinach, boiled, drained, no salt added ½ cup 122
Vegetables, Fresh: Spinach, raw, edible portion 1 cup (1.1 oz) 30
Viactiv Supplements: Calcium Soft Chews, Milk Chocolate 500
Frozen Yogurt: Soft, Fat-Free (TCBY) ½ cup 100
Breakfast Cereals, Cooked: Oats, instant, plain, cooked 1 oz-wt dry 100
Ice Cream: Hard, Regular (10% fat) ½ cup 128
Silk Soy Drinks: Soymilk, Light, Vanilla 1 cup. 300
Vegetables, Fresh: Broccoli, raw, edible portion 1 cup 43
Pizzas: 14" Pizza, Cheese Topping, Original Crust 1 slice 182