How much calcium do you need?

2014-10-17 00:00

CALCIUM is vital for bone health, but many of us don’t get enough. What should you eat for optimum calcium intake, and should you supplement?

The current RDA (recommended daily allowance) for calcium is 1 200 mg, which you should try to get from the food you eat.

Good sources of calcium include cheese, milk, yogurt, spinach, whitebait and sardines, canned salmon and pilchards (eaten with bones), almonds and tofu.

Fat-free and low-fat dairy products contain just as much calcium as full-cream varieties. Aim for two to three portions of dairy per day. One 250 ml glass of milk is considered to be one portion.

If you don’t eat enough dairy and other high-calcium foods, it’s best to talk to your doctor or dietician regarding supplementation.

According to the latest research, calcium supplements should contain vitamin D and vitamin K2 to prevent the calcium you take from being deposited in your arteries where it can cause problems such as heart attacks, strokes and sudden death.

Calcium supplements that contain these vitamins will ensure that the calcium you take goes into your bones.

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