In cooperation with the London Osteoporosis Clinic
Calcium — Its Role in Bone Strength
A London Osteoporosis Clinic Course
This course is provided in cooperation with the London Osteoporosis Clinic and is written by Dr Taher Mahmud, drawing on more than forty years of clinical experience in the assessment and care of osteoporosis.
Welcome
Welcome to the Calcium — Its Role in Bone Strength course. Calcium is one of the essential building blocks of healthy bones. However, calcium alone is not enough. Healthy bones also depend on vitamin D, protein, regular exercise and other lifestyle factors working together.
In this course you will discover
- Why calcium is important for bone health.
- How much calcium you need at different stages of life.
- Which foods provide the best sources of calcium.
- When calcium supplements may be appropriate.
- How to achieve the right intake through a balanced diet.
Our aim is not simply to provide information, but to help you understand your calcium needs and make confident, practical choices that support lifelong bone health.
The information in this course is educational and should not replace personalised medical advice. If you have concerns about your calcium intake or bone health, please speak to your healthcare professional.
For further information and resources, visit www.londonosteoporosisclinic.com.
Why Is Calcium Important?
Why this matters
Calcium is one of the body's most important minerals and an essential building block of healthy bones.
Around 99% of the calcium in your body is stored in your bones and teeth, where it provides strength and structure throughout life.
The bigger picture
Calcium is best known for supporting bone health, but it also plays vital roles throughout the body, including:
- Muscle contraction
- Normal heart function
- Nerve signalling
- Blood clotting
Because these functions are essential, your body keeps the level of calcium in your bloodstream tightly controlled. If your diet does not provide enough calcium, your body takes calcium from your bones to maintain these vital functions. Over many years, this can gradually weaken bones and increase the risk of osteoporosis.
Calcium works as part of a team
Calcium is essential — but it cannot build strong bones on its own.
Your body also needs:
- Adequate vitamin D to absorb calcium efficiently.
- Sufficient protein to build and repair bone.
- Regular weight-bearing and strength-building exercise.
- A balanced diet and healthy lifestyle.
Healthy bones are created through the combined effects of all these factors working together.
Key takeaway
Calcium provides the raw material for healthy bones, but it is only one part of lifelong bone health. A balanced diet, adequate vitamin D, regular exercise and healthy lifestyle habits all work together to help keep your skeleton strong throughout life.
Further reading
Nutrition and Bone Health: Beyond Calcium and Vitamin D
Calcium is essential, but it works as part of a larger picture — discover the full range of nutrients your bones need and how to get them through everyday food.
Collagen vs. Calcium: Why Your Bones Need Both for True Strength
Calcium provides the mineral scaffold, but protein provides the structural foundation — both are needed for truly strong bones.
How Much Calcium Do You Need?
Why this matters
Getting enough calcium each day helps your body maintain healthy bones throughout life.
Too little calcium over many years may contribute to bone loss, while consuming more than you need usually provides no additional benefit and, in some cases, may increase the risk of side effects.
The bigger picture
Most people can achieve their calcium requirements through a healthy, balanced diet.
Calcium supplements may be appropriate for some people, but they should not usually be the first choice unless dietary intake is insufficient or a healthcare professional recommends them.
Recommended daily calcium intake
| Age group | Calcium per day |
|---|---|
| 1–3 years | 350 mg |
| 4–6 years | 450 mg |
| 7–10 years | 550 mg |
| 11–18 years | 800–1,000 mg |
| Adults (19+) | 700 mg |
| Breastfeeding women | No additional calcium is usually required if dietary intake is adequate |
People with osteoporosis or other medical conditions may sometimes benefit from higher calcium intake, but this should be based on an assessment of their overall diet and individual circumstances.
Aim to meet your needs through food
Good dietary sources of calcium include:
- Milk, yoghurt and cheese
- Fortified plant-based alternatives
- Tinned sardines and salmon (with bones)
- Tofu made with calcium
- Green leafy vegetables such as kale
- Fortified breakfast cereals
The following lessons provide more detail on calcium-rich foods and practical ways to include them in your diet.
Key takeaway
For most people, around 700 mg of calcium each day can be achieved through a varied, balanced diet. Before considering supplements, look at the calcium already present in your everyday meals.
Sources of Calcium
Why this matters
The best way to meet your calcium needs is through a healthy, balanced diet.
Most people can obtain enough calcium by regularly eating a variety of calcium-rich foods, without needing supplements.
The bigger picture
Calcium is found in many everyday foods — not just dairy products.
Whether you eat a traditional mixed diet, a vegetarian diet or a plant-based diet, there are plenty of options to help you achieve your recommended daily intake.
Good sources of calcium
Dairy foods
Dairy products are naturally rich in calcium and are easily absorbed by the body. Examples include:
- Milk
- Yoghurt
- Cheese
Plant-based foods
Excellent plant-based sources include:
- Calcium-set tofu
- Kale
- Broccoli
- Bok choy
- Cabbage
- Okra
- White beans and other pulses
- Edamame and soya beans
- Almonds
- Sesame seeds
Did you know?
Although spinach contains calcium, it is also high in oxalates, which reduce calcium absorption. It is still a healthy vegetable but should not be relied upon as a major source of calcium.
Fish
Some fish provide excellent amounts of calcium because their soft bones are eaten. These include:
- Sardines
- Pilchards
- Tinned salmon (with bones)
Fortified foods
Many foods have calcium added during production, including:
- Fortified breakfast cereals
- Fortified plant-based drinks
- Some breads and flours
- Some fruit juices
Always check the nutrition label, as calcium content varies between products.
Building a calcium-rich diet
Rather than aiming to consume all your calcium in one meal, include calcium-rich foods throughout the day. For example:
- Breakfast: Fortified cereal with milk or fortified plant drink.
- Lunch: Cheese salad or calcium-set tofu stir-fry.
- Dinner: Grilled salmon, sardines or bean casserole with green vegetables.
- Snacks: Yoghurt, almonds or fortified dairy alternatives.
Calcium content of common foods
| Food | Portion | Calcium (mg) |
|---|---|---|
| Whole milk | 1/3 pint (190 ml) | 224 |
| Semi-skimmed milk | 1/3 pint (190 ml) | 231 |
| Skimmed milk | 1/3 pint (190 ml) | 235 |
| Low-fat yoghurt | 150 g (5 oz) | 225 |
| Ice cream | 112 g (4 oz) | 134 |
| Cheddar cheese | 28 g (1 oz) | 202 |
| Curly kale | 112 g (4 oz) | 168 |
| Baked beans | 112 g (4 oz) | 59 |
| Tofu | 100 g (3½ oz) | 480 |
| Whitebait (fried) | 56 g (2 oz) | 482 |
Key takeaway
Most people can meet their calcium needs through a varied, balanced diet. By including calcium-rich foods across your meals each day, you can support healthy bones without relying solely on supplements.
Daily Calcium Requirements
Your calcium needs change throughout life. The table below summarises the current UK recommended daily calcium intake for different age groups. Use it as a guide to help you understand whether your usual diet is likely to provide enough calcium.
| Life stage group | Calcium (mg/day) | Vitamin D (mg/day) | ||||
|---|---|---|---|---|---|---|
| Estimated average requirement | Recommended dietary allowance | Upper level intake | Estimated average requirement | Recommended dietary allowance | Upper level intake | |
| Infants 0–6 months | — | — | 1000 | — | — | 1000 |
| Infants 6–12 months | — | — | 1500 | — | — | 1500 |
| 1–3 year olds | 500 | 700 | 2500 | 400 | 600 | 2500 |
| 4–8 year olds | 800 | 1000 | 2500 | 400 | 600 | 3000 |
| 9–13 year olds | 1100 | 1300 | 3000 | 400 | 600 | 4000 |
| 14–18 year olds | 1100 | 1300 | 2500 | 400 | 600 | 4000 |
| 19–30 year olds | 800 | 1000 | 2500 | 400 | 600 | 4000 |
| 31–50 year olds | 800 | 1000 | 2500 | 400 | 600 | 4000 |
What this means for you
Most people can achieve these amounts through a varied, balanced diet.
You do not need to meet the exact recommended amount every single day. Instead, think about your calcium intake over the course of a week, aiming for a consistent intake from a variety of calcium-rich foods.
If you have osteoporosis, are at increased risk of fracture, or have concerns about your calcium intake, speak to your healthcare professional before taking calcium supplements. In most cases, food should be your first source of calcium.
Key takeaway
Knowing your daily calcium requirement is the first step towards protecting your bone health. The next lesson shows you practical ways to achieve your calcium needs through everyday foods.
Calcium-Rich Recipes and Snacks
Why this matters
Knowing which foods contain calcium is one thing. Making them part of your everyday meals is what helps support lifelong bone health.
Small, consistent changes to your diet are often the easiest — and most effective — way to meet your calcium needs.
Simple calcium-rich snacks
Try adding one or two of these to your daily routine:
- Natural or Greek yoghurt
- Cheese with wholegrain crackers
- A handful of almonds
- Two dried figs
- A few dried apricots
- A large orange
- Calcium-fortified yoghurt or plant-based drink
- Hummus with vegetable sticks
Easy meal ideas
Include calcium-rich foods across your meals throughout the day.
Breakfast
- Porridge made with milk or fortified plant-based drink
- Greek yoghurt with fruit and nuts
Lunch
- Cheese salad
- Lentil soup with wholemeal bread
- Tofu stir-fry
Evening meal
- Baked salmon or sardines (including the soft bones)
- Bean casserole with leafy green vegetables
- Vegetable curry with calcium-set tofu
Many breakfast cereals, breads and plant-based drinks are fortified with calcium. Check the nutrition label when shopping.
Looking for inspiration?
There are many excellent calcium-rich recipes available online. The BBC Good Food website offers a wide variety of healthy, balanced recipes that make it easy to increase your calcium intake while enjoying nutritious meals.
bbcgoodfood.com/recipes/healthy-bones-recipes
Continue your learning
If you would like additional guidance, explore BoneBuddy.ai — your AI bone health companion. It can help you better understand bone health, answer questions about nutrition and osteoporosis, and support healthier daily habits.
Key takeaway
Healthy bones are built through consistent everyday choices. A balanced diet, adequate calcium, sufficient vitamin D, regular exercise and healthy lifestyle habits all work together to support stronger bones for life.
Written by Dr Taher Mahmud of the London Osteoporosis Clinic.
Provided for education and not a substitute for personalised medical advice.