Find out how much calcium you need per day based on Australian Nutrient Reference Values (NRVs).
Calcium is the most abundant mineral in the body. About 99% is stored in bones and teeth, providing structural support. The remaining 1% is vital for muscle contraction, nerve signalling, blood clotting, and heart function.
If you don't get enough calcium from your diet, your body takes it from your bones. Over time, this can lead to osteopenia (low bone density) and osteoporosis (fragile bones), increasing your risk of fractures.
Peak bone mass is reached by about age 30. After that, you gradually lose bone density — making adequate calcium intake throughout life important for preventing osteoporosis later on.
Dairy (richest sources): 1 cup of milk (300mg), 200g tub of yoghurt (350mg), 2 slices of cheese (300mg).
Non-dairy sources: calcium-fortified soy/almond/oat milk (look for ≥120mg per 100mL on the label), firm tofu set with calcium (350mg per 100g), sardines with bones (380mg per 100g), almonds (70mg per 30g), kale (130mg per cup cooked), broccoli (40mg per cup), bok choy (160mg per cup cooked), dried figs (60mg per 3 figs).
Tip: Vitamin D helps your body absorb calcium. Most Australians get enough vitamin D from safe sun exposure (a few minutes of mid-morning or mid-afternoon sun on exposed arms). If you are at risk of vitamin D deficiency (dark skin, veiled, housebound, southern states in winter), talk to your GP about supplementation.
Getting calcium from food is preferred over supplements. Dietary calcium is better absorbed and does not carry the same potential risks as high-dose supplementation.
However, if you cannot get enough calcium from diet alone (e.g. lactose intolerance, vegan diet, very low intake), a supplement may be appropriate. Talk to your GP or dietitian.
If supplementing, take no more than 500–600mg at a time (larger doses are less well absorbed). Calcium citrate can be taken with or without food. Calcium carbonate should be taken with meals for best absorption.
Do not exceed the Upper Level (UL) from diet plus supplements combined, as excessive calcium intake may increase the risk of kidney stones and cardiovascular issues in some people.
These recommendations are from the Australian and New Zealand Nutrient Reference Values (NRVs), maintained by the NHMRC and the NZ Ministry of Health.
The RDI (Recommended Dietary Intake) is the average daily intake sufficient to meet the nutrient requirements of 97–98% of healthy individuals. The AI (Adequate Intake) is used when an RDI cannot be determined. The UL (Upper Level) is the highest daily intake likely to pose no adverse health effects.