Calcium is the most abundant mineral in your body. It is necessary for nerves to transmit messages to muscles. In addition, it is needed for those muscles to be able to contract in response to the messages. It is also needed for blood to clot. Most importantly, however, calcium is stored in your bones and teeth and helps make them hard and strong.

How much calcium do I need in my diet?

Most adult women should have 1000 mg of calcium a day. Women who are pregnant or who are breast-feeding need 1200 to 1500 mg per day. Post menopausal women who are not taking estrogen supplements need 1500 mg a day.

Also, studies have shown that regular exercise is important to help your body use the calcium in your diet.

Which foods contain calcium?

Your body gets the calcium it needs from calcium-rich foods, mainly milk and dairy products. One 8-oz glass of milk contains about 300 mg of calcium. Green leafy vegetables, broccoli, okra, fruit, eggs, fish, sardines with bones, and molasses are other good sources of calcium.

What happens if I don't get enough calcium?

If your body does not get enough calcium, you may experience muscle cramps in your hands, feet, and face.

In addition, your bones may lose calcium and become thinner and weaker. This condition is called osteoporosis, and it can result in:

a gradual loss of height
humping of the back
bones that break easily
serious fractures if you fall.

How can I take care of myself?

If you are diagnosed with osteoporosis, follow your health care provider's treatment recommendations.
Take calcium supplements if you are advised to do so.
Eat more calcium-rich food: dairy products, green leafy vegetables, citrus fruit, and sardines.
If you do not have an intolerance for dairy products, add cheese to salads and entrees and milk to casseroles and canned soups. If you are trying to cut back on fat, use only nonfat milk and fat-free and reduced-fat cheese.
Get plenty of exercise. Walk a mile a day if you can. Your body needs exercise to help it use the calcium in your diet to strengthen your bones.

Robert B. McWilliams, MD

Return to Infertility and Women's Health Care Articles.

Robert B. McWilliams, MD Reproductive Endocrinology and Gynecology

Calcium in Your Diet

Return to Infertility and Women's Health Care Articles.

Robert B. McWilliams, MD
Reproductive Endocrinology
and Gynecology