Calcium and diet

Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:

• Dairy products, such as cheese, milk and yogurt
• Dark green leafy vegetables, such as broccoli and kale
• Fish with soft bones that you can eat, such as sardines and canned salmon
• Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices

In general, one serving of each of these calcium-rich foods provides about 300 to 400 milligrams (mg) of calcium, or about one-third of the RDA.
Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:

• Follow a vegan diet
• Have lactose intolerance, because you may limit dairy products
• Consume large amounts of protein or sodium, which can cause your body to excrete calcium
• Have osteoporosis
• Have osteopenia
• Are receiving long-term treatment with corticosteroids
• Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease and celiac disease

In these situations, calcium supplements may help you meet your calcium requirements.

Types of calcium supplements

With the wide range of calcium supplements available in different doses, preparations and combinations, choosing one can be confusing. What's best for you depends largely on your needs and preferences, including any medical conditions you have or medications you take. There's not one best type of calcium supplement for everyone.
The mineral calcium — often referred to as elemental calcium — exists naturally along with other substances, called compounds. Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of elemental calcium. Common calcium supplements may be labeled as:

• Calcium carbonate (40 percent elemental calcium)
• Calcium citrate (21 percent elemental calcium)
• Calcium gluconate (9 percent elemental calcium)
• Calcium lactate (13 percent elemental calcium)

In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns.