Nutrition1 min read
Calcium and bone health: the best foods for strong bones
How much calcium you need, the best dairy and plant sources, and the other nutrients and habits that keep bones strong.
Your bones are living tissue that is constantly being rebuilt. Getting enough calcium, along with vitamin D and regular exercise, helps keep them strong throughout life.
How much calcium do you need?
Recommendations vary by country and age. For example, US guidelines suggest around 1,000 mg a day for most adults, rising to 1,200 mg for women over 50 and adults over 70. UK guidelines set 700 mg for adults.
Dairy sources
- Milk: around 300 mg per glass
- Yoghurt: around 200–300 mg per pot
- Cheese, especially hard cheeses
Plant sources
- Calcium-set tofu
- Fortified plant drinks and yoghurts
- Kale, pak choi and broccoli
- Almonds and sesame seeds (tahini)
- White beans and chickpeas
- Tinned fish with soft bones, like sardines and salmon
Other things your bones need
- Vitamin D, which helps you absorb calcium
- Protein
- Weight-bearing exercise like walking, running and strength training
- Limiting alcohol and not smoking
Spread it through the day
Your body absorbs calcium best in smaller amounts, so spreading calcium-rich foods across meals works better than having it all at once.
Plan it in
Mealful lets you search recipes by ingredient, so it's easy to include yoghurt, tofu, leafy greens and other calcium-rich foods throughout your week.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
