About Calcium
Calcium is the most abundant mineral in the body and is mainly stored in bones and teeth.
It is important for bone strength, muscle contraction, heart rhythm, and normal nerve function.
Why Is Calcium Important?
Calcium helps build and maintain strong bones and teeth. It also supports muscles, nerves, and proper blood clotting.
Benefits of Calcium
- Supports strong bones
- Helps maintain healthy teeth
- Supports muscle function
- Helps nerve signaling
- Supports blood clotting
Foods Rich in Calcium
- Milk
- Greek yogurt
- Cheese
- Sardines
- Tofu
- Kale
- Fortified orange juice
Top 3 Foods Highest in Calcium
- Greek Yogurt – rich in calcium and protein
- Sardines – high in calcium when eaten with bones
- Cheese – concentrated dairy source of calcium
Calcium Daily Intake
| Group | Recommended Daily Intake |
| Adults | 1,000 mg |
| Older Adults | 1,200 mg |
| Children | 700–1,300 mg |
Calcium Deficiency Symptoms
- Weak bones
- Muscle cramps
- Numbness or tingling
- Weak teeth
- Higher risk of bone loss
Calcium Overdose Risks
- Kidney stones
- Constipation
- High calcium levels
- Possible interference with other minerals
Calcium Supplements
Calcium supplements may help people who do not get enough calcium from food.
Many people can meet their needs through dairy products, fortified foods, fish with bones, tofu, and leafy greens.
Related Vitamins and Minerals
FAQ
What happens if I don’t get enough calcium?
Low calcium may lead to weak bones, muscle cramps, and a higher risk of bone loss.
Can I get calcium from food only?
Yes, many people can get enough calcium from dairy, fortified foods, tofu, leafy greens, and fish with bones.
Is calcium important for bones?
Yes, calcium is one of the main minerals needed to build and maintain strong bones.