Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
Calcium is an important mineral for people of all ages. Your body uses calcium to build healthy bones and teeth. If you don’t get enough, your bones can become weak and fragile over time. Calcium also helps your heart, muscles and nerves work properly.
Calcium can be found in a variety of foods including milk, yogurt, cheese, kefir, calcium-fortified soy beverage, canned fish, cooked spinach, legumes and almonds.
Get a detailed list of food sources of calcium and tips on getting enough calcium.
The total amount of calcium you need (from food and supplements) depends on your age and gender.
Recommended amount per day
Maximum amount per day
Infants 0-6 months
Infants 7-12 months
Children 1-3 years
Children 4-8 years
Children 9-18 years
Adults 19-50 years
Adults 51-70 years
Adults over 70 years
Pregnancy & Breastfeeding
Find out if you may benefit from a calcium supplement here.
Vitamin D helps your body absorb calcium and can be found in fatty fish (like sardines, salmon, tuna and mackerel), eggs, margarine, cow’s milk and other fortified milk alternatives such as soy, rice and almond beverages.
Have more questions about calcium? Call EatRight Ontario to speak with a registered dietitian for free. Call 1-877-510-510-2 or send an email and ask for a FREE calcium package.
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.