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  • Q&A with Australian Health Practitioners

    What is ideal amount of calcium intake per day?

    Related Topic
    Osteoporosis & Bone Health
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    Samantha Ling

    Dietitian, Nutritionist

    Samantha is an Accredited Practicing Dietitian (APD), consultant and food and nutrition enthusiast. Samantha works in a private practice on the Central Coast, NSW, Rostant … View Profile

    Depending on your age and gender the Recommended Daily Intakes (RDI) of calcium differs individually.

    Generally:
    - Men aged 19-70 years old require 1000mg of calcium everyday (~3 serves calcium per day)
    - Women aged 19-50 years old require 1000mg of calcium everyday (~3 serves calcium per day)
    - Men aged over 70 years old require 1300mg of calcium everyday (~4 serves calcium per day) 
    - Women 51 years or older require 1300mg of calcium everyday (~4 serves calcium per day)

    For more information on younger age groups visit the National Health and Medical Research Council website: http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n35.pdf

    Dietary sources of calcium include (each example equals one serve):
    - 250ml milk, calcium fortified soymilk or ricemilk
    - 200g yoghurt
    - 2 slices (40g) cheese
    - handful brazil nuts, hazelnuts or almonds
    - 3 tablespoons (30g) sesame seeds
    - 1/2 cup (85g) broccoli, bok choy, kale or chinese cabbage

    Samantha Ling
    Rostant Nutrition
    (Find us on Facebook at www.facebook.com/RostantNutrition)

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