Calcium & Bone Nutrition
Answers to common questions about calcium & bone nutrition.
Questions on this page
Why do we need calcium?
Calcium is essential for bones and teeth and is also important for muscle contraction, nerve function and other biological processes.
How much calcium do I need?
Calcium requirements vary with age, sex and life stage. Many adults require roughly 1,000–1,200 mg of calcium per day, preferably obtained from food when possible.
What are good vegetarian sources of calcium?
Milk
Curd/yogurt
Paneer
Ragi
Sesame seeds
Soy/tofu
Certain green leafy vegetables
Calcium-fortified foods
What are non-vegetarian sources of calcium?
Dairy products remain important sources for people who consume them. Fish eaten with edible bones, such as sardines, can also provide substantial calcium.
Do mushrooms contain calcium?
Mushrooms contain some calcium, but they are generally not among the richest dietary sources of calcium.
Do I need a calcium supplement?
Not everyone needs one. Supplements may be considered when dietary calcium intake is inadequate or when there is a specific medical indication.
Can too much calcium be harmful?
Yes. Excessive calcium intake, particularly from unnecessary supplements, can contribute to problems such as kidney stones in susceptible individuals.