How do I Get 1500mg of Calcium Per Day?

A calcium-rich diet along with calcium supplements will ensure that you're getting at least 1500mg of calcium.

The human body contains an abundant amount of calcium. Calcium is an essential mineral needed for normal muscle contraction, nerve impulses and proper blood vessel movement, among many other functions. More than 90 percent of calcium is stored in the bones and teeth. A deficiency in calcium will lead to excessive bone loss causing osteoporosis. To ensure that you're getting 1500mg of calcium, there are certain foods you can eat in addition to taking a calcium supplement.

Instructions

Calcium Consumption

1. Choose calcium-rich dairy foods. According to the National Institute of Health, some of the best dairy food sources for calcium include milk, yogurt and cheese. For example, 8 oz. of non-fat milk provides 302mg of calcium, 8 oz. of plain yogurt (415mg), 1.5 oz. of cheddar cheese (306mg), 1 cup of cottage cheese (138mg), 8 oz. of an instant breakfast drink (up to 250mg) and 1/2 cup of pudding (153mg). Spread these products out over the course of the day to get at least 1500mg of calcium.

2. Eat a combination of calcium-rich, non-dairy foods. According to Harvard School of Public Health, you can get sufficient amounts of calcium from dark green vegetables, beans and other non-dairy food sources. For example, 1 cup of collards provides 357mg of calcium, 1 cup of spinach (291mg), 1 cup of black-eyed peas (211mg), 1 cup of baked beans (154mg), 3 oz. of canned salmon (181mg), 3 oz. of calcium-set tofu (163mg), 1 cup of soy milk (93mg) and 1 cup of green peas (94mg). Incorporating these non-dairy foods into your diet will provide you with a minimum of 1500mg of calcium per day.

3. Take a calcium supplement. According to WebMD, most people do not get enough calcium from their diet alone and should take calcium supplements. To get a minimum 1500mg of calcium from a supplement, especially for those over 70 years of age and at a higher risk of developing osteoporosis, take 500mg of calcium at a time over the course of the day. WebMD states that the body only absorbs so much calcium at once and that taking calcium in dosages of no more than 500mg at a time will allow the body to receive the full benefits of calcium supplements.

   According to the National Institute of Health, the two main forms of calcium supplements is calcium citrate and calcium carbonate. WebMd suggests taking calcium carbonate with food; however, calcium citrate is easily absorbed with or without food.

Tips & Warnings

• The National Institute of Health suggests seeking the advice of a physician, registered dietitian or pharmacist regarding the appropriate intake of supplements and their interaction with other medications.

• Some side effects of taking calcium supplements are gas, constipation and bloating. WebMD suggests taking the supplements with more water or increasing the fiber in your diet to control these side effects.

References

• Harvard School of Public Health: Calcium and Milk: What's Best for your Bones and Health?
• National Institute of Health: Dietary Supplement Fact Sheet: Calcium
• WebMD: Osteoporosis: Boning up on Calcium: Supplements for Bone Health